Magnesium is Needed to Boost Vitamin D Efficacy

By Adrienne Nicole -

Recent studies have shown the profound benefits of vitamin D. It not only supports your bone health, but also influences thousands of genes inside your body. Research also discloses the nutrient’s effectiveness in helping prevent serious disorders, including cancer. 1,2

Nevertheless, even if you obtain abundant amounts of vitamin D, there is a risk that this vitamin would not be utilized or absorbed effectively. It is crucial to note that nutrients are affected by other nutrients inside your body. You can only reap the full benefits of vitamin D through substances called cofactors.

Cofactors affect the utilization of certain nutrients and enzymes. Vitamin D has several cofactors and out of these, magnesium is noted to be the most important.3

How Magnesium Affects Vitamin D Levels

Magnesium is key to the conversion, metabolism, and function of vitamin D. Research shows that merely raising your vitamin D levels through sunlight exposure or supplementation is not enough. This must first be converted into its active form (calcidiol or 25(OH)D) and to do so, ample amounts of magnesium should be present in your body.4

A review stated in Magnesium Research shows that the enzymes that metabolize vitamin D are triggered by magnesium.5  These enzymes are responsible for activating chemical reactions inside your system. At the same time, vitamin D cannot effectively influence your genes, including those associated with cancer and other serious diseases, without the aid of magnesium.

Magnesium also contributes to the relationship of vitamin D and calcium. The clogging of arteries is often hastened due to the accumulation of calcium in the cholesterol plaques that are formed within arteries. Vitamin D works to inhibit this buildup by extracting calcium from blood and soft tissues, later on sending it back to the bones for optimal skeletal health.6Magnesium impacts this function as it is needed for the construction of vitamin D.

The Many Causes of Magnesium Deficiency

Many Americans are found to be deficient in magnesium,7  causing the decreased functionality of vitamin D in the body. The primary reason for this insufficiency is because of the current American diet. According to the Weston Price Foundation, a person loses great levels of magnesium due to the consumption of processed foods containing high quantities of sugar, alcohol, and soda.8  Magnesium is required for the metabolism of these foods.

Other causes of magnesium deficiency include: 9

• Intake of pharmaceutical drugs, such as birth control pills, antibiotics, diuretics, corticosteroids, and insulin
• Physical and mental stress, both of which trigger the continuous production of adrenaline – This can rapidly deplete your magnesium levels
• Disorders such as leaky gut and irritable bowel syndrome, as well as the intake of antacids or anti-ulcer drugs – All of these impair the production of hydrochloric acid in your stomach, which is essential for mineral absorption. If this function is disrupted, there is a good chance that you are not absorbing magnesium efficiently.
• Old age – Older adults are seen to have low magnesium levels because of the efficacy of absorption declines with age. The elderly also have a greater tendency of taking medications that inhibit absorption.
• Diabetes and kidney problems – These disorders contribute to the loss of magnesium through urine.

In order to prevent the depletion of your magnesium stores, take note of these, as these can be alleviated through proper lifestyle choices. Early indications of magnesium deficiency include nausea and vomiting, fatigue and weakness, and loss of appetite.10 If not dealt with immediately, complications such as nerve and muscle problems, personality changes, seizures, and coronary spasms and irregular heart rhythms may occur.11

Increasing Your Magnesium Levels Through Diet

Before anything else, it is recommended to have your magnesium levels checked to see whether or not you are deficient. If you plan on taking a magnesium supplement, this test will help determine the dosage appropriate for you.12

The most recognized method of raising your magnesium levels is through diet. Green leafy vegetables, such as spinach and Swiss chard, contain adequate amounts of the nutrient. Other dietary sources can be some varieties of beans, nuts, and seeds, like pumpkin seeds, sunflower seeds, sesame seeds, and almonds.13 Avocados are also great choices. You may try juicing these vegetables as these can help you absorb the vegetable nutrients better.

Regardless if these foods are available in various supermarkets, experts highly advise to go organic. The magnesium levels found in these foods are determined by the quality of soil used for their cultivation. Conventional farmers often use fertilizers that may harm the soil, as these are greatly dependent on potassium, phosphorus, and nitrogen instead of magnesium.14

About the Author

Adrienne Nicole is a writer working for Mercola.com, the world’s most visited health site. Upon her introduction to the principles of natural health, she has discovered the importance of vitamin D and has written several articles about it. Apart from this, she has learned numerous strategies on how to take control of one’s health without resorting to any unnatural methods.

References:

[1] Mercola.com, Vitamin D – The Master Key to Optimal Health, Dr. Joseph Mercola, March 12, 2009.

[2] Mercola.com, My One Hour FREE Vitamin D Lecture to Clear Up All Your Confusion on this Vital Nutrient, Dr. Joseph Mercola, December 16, 2008.

[3] Vitamin D Council. Magnesium. Last edited August 16, 2011.

[4] Easy Immune System Health, Take Magnesium AND Vitamin D To Avoid Vitamin D Side Effects, accessed July 31, 2012.

[5] Magnesium Research, Moderate magnesium deprivation results in calcium retention and altered potassium and phosphorus excretion by postmenopausal women, Forest H Nielsen, et.al., September 2004,17(3);197-210.

[6] Nutritional Magnesium Association, Magnesium Deficiency Reduces Vitamin D Effectiveness, accessed July 31, 2012.

[7] Vitamin D Council, Magnesium and vitamin D’s co-factors, Dr. John J. Cannell, Last edited: November 6, 2010.

[8] Magnificent Magnesium, The Neglected Mineral We Cannot Live Without, Katherine Czapp, September 23, 2012.

[9] Mercola.com, Magnesium Can Reduce Your Risk of Sudden Death, Dr. Joseph Mercola, February 10, 2011.

[10] Mercola.com, Deficiency of This Vital Mineral May Result in a Shorter Life, Dr. Joseph Mercola, August 27, 2011.

[11] Mercola.com, Deficiency of This Vital Mineral May Result in a Shorter Life, Dr. Joseph Mercola, August 27, 2011.

[12] Mercola.com, Deficiency of This Vital Mineral May Result in a Shorter Life, Dr. Joseph Mercola, August 27, 2011.

[13] Mercola.com, Deficiency of This Vital Mineral May Result in a Shorter Life, Dr. Joseph Mercola, August 27, 2011.

[14] Mercola.com, Deficiency of This Vital Mineral May Result in a Shorter Life, Dr. Joseph Mercola, August 27, 2011.