Vitamin D and magnesium are important nutrients for overall health and wellness. Vitamin D supports immune health, muscle function, and brain cell activity, while magnesium plays a key role in muscle relaxation and can help alleviate muscle cramping and twitching.
Vitamin D is an essential nutrient that aids your body in absorption of calcium. This keeps your bones strong and ensures that muscles work optimally.
Exercise is also vital for strengthening your immune system, digesting glucose (sugar), and controlling inflammation.
Unfortunately, many people don’t get enough iron through their diet. It can be found in dark leafy greens, nuts, legumes, whole grains and fatty fish like salmon.
Vitamin D and Magnesium
Strengthens Bones
Calcium and magnesium are vital minerals in the body, aiding muscles to move and nerves to communicate. They also support bone strength and health as you age.
Vitamin D is an essential co-nutrient for bone health, helping your body absorb minerals found in bones. Furthermore, vitamin D boosts immunity and protects against cardiovascular disease.
Your bones need vitamin d and calcium to stay strong, but they also require adequate levels of magnesium. Unfortunately, many people are deficient in this mineral, meaning their bodies cannot properly metabolize vitamin D either.
To ensure you receive enough calcium and vitamin D, incorporate foods rich in these essential nutrients into your diet – such as fish, milk and fortified cereals. You can also get a daily dose of Vitamin D through supplements.
Moreover, incorporate weight-bearing exercises into your life; exercise encourages bone formation throughout all ages.
Helps You Sleep
Vitamin d is essential for both your health and sleep. It controls the levels of phosphate and calcium in your body, which are necessary for strong bones and teeth.
Melatonin plays an essential role in your sleep-wake cycle, signaling to your brain and body when it’s time for bed. Both substances work together to regulate this important bodily function.
Vitamin D deficiencies can have a major impact on how well you sleep, potentially leading to more serious issues like sleep apnea. Research suggests that there is a correlation between vitamin D deficiencies and sleep apnea, particularly in females.
Fortunately, you can be tested to see if low levels of vitamin d or other factors are affecting your sleep. This will pinpoint the source of your insomnia and provide long-term solutions for improved quality rest at night.
One study suggests that supplementing with vitamin D may improve sleep quality for people who have moderately low levels of the vitamin. However, further research is necessary to fully confirm this finding.
Boosts Your Immune System
Vitamin D is often linked to bone health, but it also strengthens your immune system. Commonly referred to as “sunshine vitamin,” your body produces this essential nutrient when exposed to UV rays from sunlight.
Supplementing with vitamin D during winter months is especially important since you’re less likely to get out in the sun.
Furthermore, it can be harder to absorb vitamin D from food or supplements during this time because window glass blocks UVB rays which trigger vitamin D synthesis within your body.
Research shows that people with low levels of vitamin D are more prone to developing upper respiratory tract infections such as colds and flu. But one of the most effective ways to protect yourself against these illnesses is by increasing your vitamin D intake.
Reduces Stress
Magnesium plays a significant role in activating certain neurotransmitters in your brain, aiding stress management and relaxation. According to a 2017 review published in Nutrients journal, magnesium may also help reduce symptoms associated with depression and anxiety.
Controlling blood pressure and energy levels with zinc. Plus, it promotes bone health – making it a critical mineral to prioritize if you want to lower the risk of heart disease and type 2 diabetes.
Unfortunately, many Americans aren’t getting enough magnesium from their food intake. According to New York City-based Registered Dietitian Bianca Tamburello, RDN, many people aren’t eating enough vegetables – which contain the highest amount of magnesium – in their meals.
Vitamin D can also be an invaluable nutrient for managing stress. Studies have indicated that the antidepressant effects of vitamin D may be due to its inhibition of cortisol, a key stress hormone.
When under stress, cortisol inhibits vitamin D absorption into your body, making it harder for you to reach adequate amounts.
How Do Magnesium and Vitamin D Levels Affect Each Other
Magnesium and vitamin D levels are interrelated, and they affect each other in several ways. Magnesium is necessary for the conversion of vitamin D into its active form and helps vitamin D bind to its target proteins. Without magnesium, vitamin D is stored in the body and not used.
On the other hand, vitamin D improves the body’s calcium absorption, which has an influence on how the body absorbs magnesium.
If magnesium levels are low, vitamin D cannot be used properly by the body. Taking high doses of vitamin D can also make a magnesium deficiency worse.
Studies have shown that magnesium and vitamin D replacement therapy in elderly patients can reduce nonvertebral fractures, overall mortality, and the incidence of Alzheimer’s dementia. It is important to maintain adequate levels of both magnesium and vitamin D for overall health.
How Much Magnesium and Vitamin D Should Be Consumed Daily
Magnesium and vitamin D are essential nutrients that the body needs to function properly. Magnesium is widely distributed in plant and animal foods and in beverages, and it is also added to some breakfast cereals and other fortified foods.
The recommended daily value (DV) for magnesium is 420 mg for adults and children aged 4 years and older. Foods that are high in magnesium include green leafy vegetables, legumes, nuts, seeds, and whole grains.
The diets of many people in the United States provide less than the recommended amounts of magnesium, and men older than 70 and teenage girls and boys are most likely to have low intakes of magnesium.
Vitamin D can be obtained by eating certain animal products, including egg yolks, liver, fatty fish, fish oil, cheese, yogurt, and other foods. The recommended daily intake of vitamin D varies by age, with adults aged 14-70 years needing 15 mcg (600 IU) per day.
Vitamin D is also produced by the body when the skin is exposed to sunlight. However, overexposure to sunlight does not cause vitamin D toxicity, but over-supplementation can lead to toxicity.
Magnesium and vitamin D work together in the body. Magnesium is needed to convert vitamin D into its active form within the body, and it also helps vitamin D bind to its target proteins.
Therefore, it is important to consume adequate amounts of both nutrients to ensure that the body can function properly. However, there is no specific recommended daily intake for consuming both nutrients together.
