Magnesium And Vitamin D

About 400 enzymes are known that are dependent on magnesium. Magnesium has an impact on countless metabolic processes, both directly and indirectly. The activation of vitamin D also requires magnesium.

Active vitamin D increases calcium and magnesium’s absorption in the intestine and reduces their excretion via the kidneys. As a result, vitamin D improves the supply of calcium and magnesium. The calcium overload caused by dairy products is critical, usually aggravated by a magnesium deficiency. The deficit in magnesium increases vitamin D activation, which means that even more calcium is actively absorbed, and the imbalance worsens. If this becomes a permanent condition, it will result in diverse and serious disorders and diseases. So it is not enough to ensure optimal vitamin D levels. A good supply of magnesium and avoiding calcium overload are just as important.

Magnesium In Food

However, only a few foods contribute to the magnesium supply: fruit (magnesium readily available), vegetables (very readily available), pulses, and cocoa (poorly available due to binding to phytic acid and oxalic acid). Most staple foods contain no magnesium (factory sugar, oils, and fats), very little (white bread, meat, sausage, dairy products), or the magnesium they contain is not available (cereals, whole-grain bread). The magnesium content of fruit and vegetables depends on the soil’s content on which the food crops were grown.

It is advisable to eat enough fruit and vegetables at every meal for a good basic supply, if possible, a total of 1 to 2 kg a day of at least half of vegetables, be it as raw food or gently steamed vegetables so that the magnesium losses remain low. Soups and stews have the advantage that no magnesium is lost. In addition, fruits, vegetables, and potatoes provide other important nutrients.

Fruit and vegetables several times a day means calcium and magnesium are supplied each time, and the deficits due to the elimination are immediately compensated. Only a small amount of vitamin D is activated and consumed. As a result, the memory is only dwindling slowly (Anderson 2010). On the other hand, if hardly any fruits and vegetables are eaten, the regular intake of magnesium and calcium is missing. Thus, a lot of vitamin D is activated and consumed.

If the vitamin D level falls below 40 ng/ml, the activation of vitamin D in the body cells is reduced, resulting in a cellular deficiency. Vitamin D is saved to activate it in the kidneys to increase calcium and magnesium absorption in the intestine and reduce excretion via the kidneys. The regulation of the calcium and magnesium balance is vital and has priority over the activation in the body cells. Otherwise, there is a risk of collapse (e.g., cardiac arrest) if the calcium or magnesium level drops.

However, the cellular deficiency in vitamin D also has serious consequences, albeit in the long term, because active vitamin D is needed to regulate more than a thousand genes and stabilize all genes. Therefore, with long-term vitamin D deficiency, the risk of cancer increases significantly. A vitamin D level of more than 50 ng/ml should be aimed for in order to prevent cancer.

Magnesium Supplements

It is recommended to take magnesium through a supplement with good solubility and absorption, e.g., Magnesium citrate. Capsules are preferable because they dissolve first in the stomach. Each capsule should be swallowed with water (one or two glasses) because water improves the magnesium absorption and dilutes the citric acid.

If magnesium citrate is taken as a powder with water, the dissolved citric acid attacks the tooth enamel, which in the long term leads to enamel erosion.

You should switch to another magnesium preparation or drink more water in the case of the rare intolerance of the magnesium mucous membrane to citric acid.

The intake should be spread over the day. The first partial dose is recommended in the morning after getting up, the last 1 or 2 hours before going to bed. If a meal contains hardly any magnesium, magnesium citrate should be added. On the other hand, you can save yourself the magnesium supplement with a fruit or vegetable meal. A basic supply of at least 500 mg magnesium per day should be aimed for, of which, as much as possible, should be taken in through food. If you only get 200 mg of magnesium from fruits and vegetables, which is the rule, you need an additional 300 mg of magnesium from a supplement. However, this regular daily dose only applies to a moderate but sufficient calcium intake without dairy products. In a diet with milk, cheese, and yogurt, the higher the calcium intake, the higher the magnesium intake. With stress and intense physical exertion, more magnesium is excreted. To compensate for these losses, more magnesium must be added.

Overcoming a long-term magnesium deficiency requires a few months with a good supply of magnesium while avoiding calcium overload so that the magnesium concentration in the cells increases.

Many of the positive effects described in our articles arise because active vitamin D increases magnesium absorption in the intestine and reduces its excretion via the kidneys. A severe deficiency in vitamin D is followed by a poorer magnesium supply. The close relationship between the symptoms of magnesium deficiency and those of vitamin D deficiency is explained here. Nevertheless, magnesium cannot replace vitamin D, and vice versa the same applies.

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