Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
More specifically, you need vitamin D so your body can use calcium and phosphorus to build bones and support healthy tissues. With chronic and/or severe vitamin D deficiency, a decline in calcium and phosphorus absorption by your intestines leads to hypocalcemia (low calcium levels in your blood).
Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Vitamin D3 from the Sun vs Supplementation
If you are wondering whether you are getting enough vitamin D3 to help fight off COVID-19, make sure you are also asking yourself if you are getting enough magnesium. A general rule of thumb is to take at least 100mg of magnesium per 1,000 IU of vitamin D3.
Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems. If you are low on magnesium for a long time and it becomes magnesium deficiency, which is rare, you may have: Poor appetite.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body. Magnesium also helps Vitamin D bind to its target proteins, as well as helping the liver and the kidneys to metabolize Vitamin D.
The Perfect Pair: KAL Magnesium Glycinate helps activate the action of Vitamin D, the “sunshine vitamin,” to support calcium absorption, strong bones muscle and immune health and more.
Why use citric acid? Because it makes magnesium more bioavailable or easily absorbed by your digestive tract. Your stomach and intestines can more easily absorb the citric acid and the magnesium along with it. Most magnesium supplements with citric acid, therefore, are taken orally to replenish low magnesium levels.
Tips for improving magnesium absorption
reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency. eating raw vegetables instead of cooking them.
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Magnesium deficiency can have a spiraling effect.
If we don't get enough magnesium from our food, we are more vulnerable to high levels of stress and anxiety. More stress can lead us to lose even more magnesium through the kidneys in a process of urinary extraction.
Can vitamin D be harmful? Yes, getting too much vitamin D can be harmful. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.
The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.