Tag: Vitamin D

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Why your vitamin D levels are dependent on magnesium

The number of Americans with nutrient deficiencies or even “subclinical insufficiencies” is high, ranging from 10 to 90 percent depending on the study and nutrient in question.  This is exactly why adding high quality nutritional supplements to a balanced diet can help correct these deficits, especially when it comes to low vitamin D levels in the body.

In terms of improving your vitamin D status, it’s important to understand that certain nutrients like magnesium, can greatly improve the absorption of vitamin D.  In fact, research shows that to enjoy optimal bone (and heart) health, you’ll definitely want to consider this critical mineral.

Multiple studies, including a paper from The Journal of the American Osteopathic Association, have found that vitamin D deficiency is linked to low magnesium levels. This evidence clearly suggests that magnesium is essential for the proper digestion and assimilation of vitamin D.

“All of the enzymes that metabolize vitamin D seem to require magnesium,” say the authors of the March 2018 paper, called “Role of Magnesium in Vitamin D Activation and Function.”  Magnesium, they add, functions “as a cofactor in the enzymatic reactions in the liver and kidneys.”

The authors also remind readers that a deficiency in either vitamin D, magnesium, or both is linked to a range of conditions including metabolic syndrome, cardiovascular disease, and bone health impairments.  In addition, a vitamin D deficiency is linked to an increased risk of diabetes, depression, psoriasis, and breast, colon, and prostate cancers!

It seems that increasing your magnesium intake can really pay off, by the way. A 2013 study found that people who regularly consumed foods rich in magnesium were less likely to be deficient in vitamin D compared to people who didn’t consume a lot of magnesium in their diet. And other research shows that people with high levels of magnesium are also less likely to have low bone mineral density (something that vitamin D normally plays a critical role in).

These two nutrients are so closely linked that it may be time to start thinking about them as a pair – you can’t worry about one without worrying about the other.

10 rich sources of magnesium designed to boost your overall well-being

As you probably know, healthy (direct) sun exposure is one of the best ways to ensure you produce enough vitamin D within your body.  But, you can also consume vitamin D via supplements or in certain foods such as whole eggs and liver.

But there is one major health concern: If you’re not consuming enough magnesium, then your efforts to get enough of the “sunshine vitamin” will be ineffective, at best.  So, be sure to add in these ten magnesium-rich foods into your weekly diet (consider adding a high quality magnesium supplement as well):

Bananas
Spinach
Avocado
Cashews
Almonds
Pumpkin seeds
Oily fish
Lima beans
Sesame seeds
Peanut butter

Men, aim for around 400 to 420 milligrams (mg) of magnesium per day. Women, strive for 310 to 320, and if you’re pregnant or breastfeeding consult with your naturopathic doctor, since you may need more.

Be sure to check out our Magnesium rich foods, Magnesium supplements, and Vitamin D supplements at Whitaker’s Natural Market!  Dr Jocelin’s Personal Favorites are Magnesium Complex and Vitamin D3 (5,000 IU) with MK7 for their high absorb-ability.  

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Vitamin D Equals Healthy Pregnancy

Proper nutrition is key to the health of any individual, but perhaps most important to pregnant mothers. The health of women during pregnancy determines the future health of her child, and there is evidence that her health affects the next generation as well.

Unfortunately, today’s standard diet, and even one of whole foods, often does not provide all of the nutrients in the amounts necessary to support all aspects of health at a functional level. This is especially true for vitamin D—the sunshine vitamin—that is not easily found in the foods we eat, and must be obtained through supplements for most people.

Something Unique about Vitamin D and Pregnancy
Pregnancy presents a unique and exaggerated example of the body’s need for vitamin D.  There’s something very unique concerning the metabolism of vitamin D that occurs only during pregnancy and at no other time in the human life cycle. While the conversion of vitamin D is normally directly related to serum calcium levels, during pregnancy there is an uncoupling of vitamin D metabolism from calcium. If a pregnant woman has adequate levels (40-60 ng/ml or 100-150 nmol/L) of 25(OH) vitamin D, the precursor to active vitamin D, her body will convert twice the normal amount of active 1,25(OH) vitamin D by the end of the first trimester, and over three times the normal amount by birth, with her calcium levels remaining normal.  This could potentially indicate a physiological need for greater availability of vitamin D during pregnancy more than any other time, and for reasons other than bone and calcium homeostasis.

80% or More of Pregnant Women are Vitamin D Deficient
Unfortunately, United States statistics reveal nearly 80% of pregnant women, and virtually 100% of African American women, have vitamin D levels below 40 ng/ml. This clinical finding potentially can preclude to a 30-50% increased risk of preterm birth and an increased risk of other perinatal morbidities including gestational diabetes, infections, preeclampsia, low birth rate, and cesarean delivery.

The Grassroots Health Nutrient Research Institute panel of scientists recommends a vitamin D serum level of 40-60 ng/ml (100-150 nmol/L). Research published by Grassroots Health and others has shown that when these levels are achieved, there exists a potential 40-60% reduction in preterm births. Other articles have shown such results as a 50% reduction in influenza rates in children, an 80% reduced risk of Type 1 diabetes, and an 83% reduction in breast cancer risk. Keep in mind that, due to a large variation in the response each individual has to supplementation, testing the vitamin D serum level is essential. In other words, one cannot assume that supplementing with a certain recommended dose of vitamin D will get them to their target level; therefore it is important to test.

Due to the overwhelming evidence supporting vitamin D during pregnancy, specifically reaching a minimum vitamin D level of 40 ng/ml, Grassroots Health helped implement a first-of-its kind study for pregnant women at MUSC. The goal of the project was to help all prenatal patients to achieve a vitamin D serum level of at least 40 ng/ml, which has been demonstrated to be the threshold for benefit in previous randomized trials, as described above. This nutrient field trial included 1,064 pregnant women who, over a 16-month period, received vitamin D screening at their first prenatal appointment, supplementation and education about vitamin D, and re-testing to ensure a vitamin D level of 40 ng/ml had been achieved. Results found that those who achieved a vitamin D level of at least 40 ng/ml had a 60% lower risk of preterm birth compared to those with levels less than 20 ng/ml. For those women who had previously experienced a preterm birth (who are also at a higher risk for subsequent preterm birth), their chance of having a recurring preterm birth was reduced by 80%. During implementation there were no incidences of toxicity due to any vitamin D intake. An impressive result, especially considering the only intervention was vitamin D screening, supplementation, and education. The MUSC project has run continuous analysis on the implementation of the protocol in practice since the original paper and continues to show consistent results.

Be sure to talk to Dr Jocelin about having your Vitamin D levels monitored during pregnancy and checking out our large selection of Vitamin D supplements at Whitaker’s Natural Market. 

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Vitamin D and Longevity

Undeniable worldwide problem: Low vitamin D levels increase the risk of disease and premature death, multiple studies confirm
 
The evidence is overwhelming, yet rarely addressed properly by Western medicine.  Researchers have warned (for years!) that low vitamin D levels dramatically increase your risk of premature death from any cause – especially if your blood levels are lower than 30 mg/nl.

For example, a 13-year prospective study conducted by the American Journal of Clinical Nutrition confirms that premature death from cardiovascular disease, cancers, fracture and respiratory disease are linked to chronically low levels of vitamin D.  What makes this study noteworthy was that it focused on observing the related epigenetic variables that may be influencing these health concerns and their relationship to overall vitamin D intake such as smoking, physical exercise, alcohol intake, social class, overall vitamin C intake, history of cardiovascular disease, diabetes or cancer.

Where previous studies noted a modest 30 mg/nl (or more) vitamin D to prevent premature death, this study observed much higher serum vitamin D levels (90-120 mg/nl) were vital for preventing premature death.

The best ways to avoid low vitamin D levels and the risk of premature death

Think natural sunlight.  And, don’t worry: research supports that sunscreen-free sun exposure is really good for your health.  It’s, by far, the best way to get your daily dose of vitamin D.

Approximately 20 minutes of direct sunlight is necessary for the body to naturally convert ultraviolet B-rays to vitamin D.  While the summer months offer the highest amounts of sun-synthesized D3 sulfate, time of day and angle of the sun affect how much you’ll absorb.

Depending on where you live however, this may not be possible, most of the year – which is why vitamin D supplementation may be necessary to get the adequate amounts your body requires.

The best form of vitamin D supplementation

Because vitamin D is a fat soluble vitamin, it must be taken with fat-containing foods for optimal absorption. It has been observed in the literature that vitamin D taken at the largest meal of the day improves absorption – this finding was confirmed by the increase serum levels of D.

As a supplement, vitamin D should be taken in its most bioavailable form, D3.
In addition to direct supplementation, vitamin D3 can be derived from animal products such as salmon, mackerel, sardines, cod liver oil, egg yolk and raw milk. Although, if you’re seriously deficient, food sources may not be the best way to raise your vitamin D levels.

Note: You’ll also need vitamin K.  To absorb D3 most optimally, accompany your intake with vitamin K.

Unknown by most people, vitamin D can help to prevent many serious health conditions like, rheumatoid arthritis and celiac disease.  Both are known for leaky gut, inflammation and gut dysbiosis. Rheumatoid and celiac patients are often considerably deficient in D – which can lead to even more serious health complications related to premature death.
 
Warning: Prescription drugs can have a negative effect on your vitamin D levels.  If you have been prescribed corticosteroids, your need for D3 is even more imperative as this pharmaceutical approach has been shown to interfere with absorption of D.  Adequate intake of vitamin D can help reduce and improve quality of life for these and all inflammatory disease states.
 
In fact, vitamin D tends to:

  • Increase natural killer cell activity
  • Reduce overall inflammation
  • Improve bone density and mineralization
  • Improve genetic expression

Remember, everyone benefits from vitamin D. If you haven’t been tested, ask Dr Jocelin about having a D-25 hydroxy test to help you evaluate how much you should be taking and which of our multiple Vitamin D supplements would work best for you.