Can I Take Vit D and Magnesium Together
Why Yous Can't Skip Magnesium If You're Taking Vitamin D
If you find yourself wondering, "Am I getting enough vitamin D?" you should also ask yourself some other question: "Am I getting enough magnesium?"
In a new review article, researchers stress the importance of getting plenty of this mineral, which aids in the metabolism, or "activation," of vitamin D then information technology tin exist used by the body.
"People are taking vitamin D supplements just don't realize how it gets metabolized," report co-author Mohammed Razzaque, a professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania, said in a statement. "Without magnesium, vitamin D is not really useful." [9 Good Sources of Illness-Fighter Vitamin D]
Magnesium is the quaternary most arable mineral in the body after calcium, potassium and sodium, the researchers said. The element activates hundreds of enzymes that are involved in important biological reactions, including the enzymes that play a function in vitamin D metabolism, the review said.
Just many people don't go enough magnesium — a national survey from 2005-2006 found that about half of all Americans didn't consume enough magnesium, the review said. According to the National Institutes of Health (NIH), the recommended amount of magnesium is 400-420 milligrams per 24-hour interval for men, and 310-320 mg a mean solar day for women.
Previous research has suggested that consuming magnesium can reduce the take a chance of vitamin D deficiency: A 2013 study establish that people who consumed relatively high levels of magnesium were less likely to take low vitamin D levels, compared with people who didn't become enough magnesium.
It may exist that people who become enough magnesium require less vitamin D supplementation to reach adequate vitamin D levels, than they would if they didn't become enough magnesium, Razzaque said. "By consuming an optimal amount of magnesium, ane may exist able to lower the risks of vitamin D deficiency," he said.
Some studies have as well constitute that people with college magnesium intakes take higher bone mineral density, and a lower risk of osteoporosis, compared with people with lower intakes of magnesium, the researchers said. However, more research is needed to encounter whether taking magnesium supplements can prevent or care for osteoporosis, co-ordinate to the NIH.
Foods high in magnesium include almonds, bananas, beans, broccoli, brown rice, cashews, egg yolk, fish oil, flaxseed, green vegetables, milk, mushrooms, other nuts, oatmeal, pumpkin seeds, sesame seeds, soybeans, sunflower seeds, sweet corn, tofu and whole grains, co-ordinate to the review.
It'southward important to note that if people take magnesium supplements, they should not consume more than the recommended amount, which is 350 milligrams per day for adults. (This limit is for supplements simply. Information technology may exist lower than the recommended daily corporeality because the latter includes magnesium from food too every bit supplements.) Too much magnesium from dietary supplements can cause diarrhea, nausea and abdominal cramping; and extremely high intakes tin atomic number 82 to irregular heartbeat and cardiac abort, according to the NIH.
The review was published in the March issue of The Journal of the American Osteopathic Association.
Original article on Alive Science .
Rachael has been with Live Scientific discipline since 2010. She has a chief's degree in journalism from New York Academy'southward Science, Health and Environmental Reporting Program. She also holds a B.S. in molecular biology and an K.S. in biology from the University of California, San Diego. Her work has appeared in Scienceline, The Washington Post and Scientific American.
Source: https://www.livescience.com/61866-magnesium-vitamin-d.html
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