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.
