Can You Take Magnesium and Vitamin D3 Together
Why You lot Tin't Skip Magnesium If You lot're Taking Vitamin D
If you detect yourself wondering, "Am I getting enough vitamin D?" you lot should also inquire yourself another question: "Am I getting enough magnesium?"
In a new review article, researchers stress the importance of getting enough of this mineral, which aids in the metabolism, or "activation," of vitamin D so it can be used past the torso.
"People are taking vitamin D supplements simply don't realize how it gets metabolized," study 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 Expert Sources of Illness-Fighter Vitamin D]
Magnesium is the fourth most abundant mineral in the torso subsequently calcium, potassium and sodium, the researchers said. The element activates hundreds of enzymes that are involved in of import biological reactions, including the enzymes that play a role in vitamin D metabolism, the review said.
But many people don't go enough magnesium — a national survey from 2005-2006 found that well-nigh 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 day for men, and 310-320 mg a twenty-four hour period for women.
Previous inquiry has suggested that consuming magnesium can reduce the risk of vitamin D deficiency: A 2013 study found that people who consumed relatively high levels of magnesium were less likely to have low vitamin D levels, compared with people who didn't become enough magnesium.
Information technology may exist that people who get enough magnesium require less vitamin D supplementation to reach acceptable vitamin D levels, than they would if they didn't get enough magnesium, Razzaque said. "By consuming an optimal amount of magnesium, one may exist able to lower the risks of vitamin D deficiency," he said.
Some studies have as well found that people with higher magnesium intakes have higher os mineral density, and a lower take chances of osteoporosis, compared with people with lower intakes of magnesium, the researchers said. Withal, more research is needed to see whether taking magnesium supplements tin forestall or treat osteoporosis, co-ordinate to the NIH.
Foods loftier in magnesium include almonds, bananas, beans, broccoli, brown rice, cashews, egg yolk, fish oil, flaxseed, light-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.
Information technology's important to note that if people take magnesium supplements, they should not consume more than than the recommended amount, which is 350 milligrams per day for adults. (This limit is for supplements only. Information technology may be lower than the recommended daily corporeality considering the latter includes magnesium from food as well every bit supplements.) Also much magnesium from dietary supplements tin can crusade diarrhea, nausea and abdominal cramping; and extremely high intakes can pb to irregular heartbeat and cardiac abort, according to the NIH.
The review was published in the March consequence of The Journal of the American Osteopathic Association.
Original article on Live Science .
Rachael has been with Live Science since 2010. She has a master's degree in journalism from New York University's Science, Health and Environmental Reporting Programme. She too holds a B.S. in molecular biology and an M.S. in biology from the University of California, San Diego. Her work has appeared in Scienceline, The Washington Postal service and Scientific American.
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Source: https://www.livescience.com/61866-magnesium-vitamin-d.html
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