Don’t forget your magnesium to make vitamin D effective
Vitamin D is stored in the body's adipose tissue during sunny days, but after the autumnal equinox, the sun is too low for us to absorb vitamin D from the sun. In the middle of winter, therefore, your layers of vitamin D may be relatively empty.
Vitamin D is usually called the sunshine vitamin because the skin needs to be exposed to the sun's rays in order to form active vitamin D. During the winter months, the sunlight is simply not enough. The sun hours are too few and the sun does not reach high enough. The diet then becomes our only source of the vitamin. Vitamin D is the most rare vitamin in food. Some foods on the vitamin-rich diet are fish such as salmon, herring, mackerel and tuna, eggs and vitamin D enriched dairy products.
It may be essential to supplement your diet with a dietary supplement. If you make sure to replenish the depots of magnesium – yes, then your vitamin D supplement will be even more effective. It shows a recent study.
During summer days, it is enough to expose yourself to the sun for 15-20 minutes to cover the daily need of vitamin D.
After the autumnal equinox, the sun is too low for the body to store vitamin D. The half-life of vitamin D is between three weeks and two months, which means that it is a good idea to take a dietary supplement until spring equinox when the intensity of the sun’s rays increases and the body can once again store vitamin D from the sun.
Older, obese and dark-skinned people have a harder time storing and forming vitamin D.
A recent study, published in the Journal of the American Osteopathic Association, showed that if you do not have enough magnesium in your body, vitamin D remains in its inactive form.
Calcified blood vessels
Mohammed S. Razzaque, professor of pathology at the Lake Erie College of Osteopathic Medicine who co-authored the study, says we often take vitamin D supplements without knowing how they are metabolized in the body. He says that if there is not enough magnesium in the body, vitamin D is neither safe nor meaningful to take. Intake of vitamin D supplements can increase calcium and phosphate levels in the body even if you are deficient in vitamin D.
If you do not have enough magnesium in your body, there is a risk of getting calcified blood vessels. Those who have optimal magnesium levels in the body do not need as much vitamin D supplements to achieve good vitamin D content.
According to Professor Razzaque, magnesium also reduces the risk of osteoporosis and fractures. Those who are deficient in vitamin D and magnesium may over time have heart, vascular and skeletal problems.
There is an ongoing debate about the daily intake of magnesium. The National Food Agency recommends 280 milligrams for women and 350 for men. There is research that says we need to get us 500-700 milligrams a day. In the US, the standard diet contains only half of the recommended intake, which is on the corresponding figure for women and men – 320 and 420 milligrams, which means half the population is at risk to absorb too little of the mineral.
During pregnancy, the need for magnesium for women also increases.
Consumption of magnesium and other minerals from unprocessed foods has decreased in recent decades due to pesticides and artificial fertilizers in industrialized agriculture. Magnesium disappears when food is processed, which means that those who eat semi-manufactured foods have low magnesium content and are wise to supplement with a supplement.
Foods that contain a lot of magnesium are, for example, bananas, broccoli, beans, cashews, almonds, egg yolks, fish oil, flax seeds, leafy vegetables, pumpkin seeds, sunflower seeds and whole grains.