The link between magnesium and optimal vitamin D levels in the body
(NaturalHealth365) We know that both vitamin D and magnesium are essential for optimal health. But, in new research out of Vanderbilt-Ingram Cancer Center, researchers reveal how magnesium plays a key role in optimizing vitamin D levels in the body.
We can never states this fact enough: Optimal vitamin D levels energize the immune system and help to protect us against cancer and many forms of dementia.
In addition, ideal magnesium levels will help to decrease the risk of stroke and type 2 diabetes while boosting heart health. But, the recent research found that magnesium has a balancing effect on vitamin D – raising levels in those with a deficiency and reducing levels, when they are too high.
Editor’s note: It’s important to keep in mind that sun exposure will always be the best way to increase the production of vitamin D in the body. But, depending on your lifestyle and where you live, supplementation may be necessary.
Important health NEWS: Magnesium helps to regulate vitamin D levels naturally
The study was a randomized trial focused on 250 participants who were considered at high risk for colorectal cancer. The subjects were given either magnesium or a placebo.
Vitamin D levels in those who received the magnesium were found to be optimized; they were increased in persons with a deficit and lowered in those with a surplus. The results confirm a 2013 observational study that had connected low magnesium levels with low vitamin D levels; however, the study also revealed magnesium assists in regulating vitamin D levels.
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This optimization effect is significant because a mid-range vitamin D level has been connected with heart health. The researchers hope these revelations will provide insights about the role of vitamin D and colorectal cancer risk.
Around 80 percent of Americans are magnesium deficient, affecting vitamin D levels and heart health
Scientists have been aware that there can be a vast difference in how people synthesize vitamin D. Some who are prescribed high-dose supplementation hardly show an increase even after significant amounts. Now they have a possible cause: magnesium deficiency.
A lack of magnesium in the body seems to shut down the processes of metabolism related to vitamin D synthesis. It is estimated that 80 percent of people are magnesium deficient.
And, for those looking to study more: the results of this study were published in the December issue of The American Journal of Clinical Nutrition.
In addition to this optimizing effect on vitamin D levels, magnesium contributes to better heart health and a lowered risk of stroke and type 2 diabetes. It has also been linked with a reduced risk of premature death from all medical causes; this was confirmed by a 2016 meta-analysis published in 2016 in BMC Medicine that assessed over one million participants.
Supplementation and diet are key to optimal magnesium levels
The Recommended Daily Allowance for magnesium is 320 mg per day for women and 420 mg a day for men. However, some health experts advise taking 500 mg per day or more. Check with your doctor to determine your ideal dosage.
And, in terms of smart diet picks: foods with high levels of this key nutrient include dark leafy greens, fatty fish, nuts, avocados, whole grains, tofu, bananas, beans and dark chocolate.
Sources for this article include:
Food & Nutrition
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