Vitamin D is also called the vitamin of the sun, because it can be obtained by exposing ourselves to solar rays – yes, even in winter. Very often, however, to be really assimilated vitamins need other substances. Not just D: vitamin E, K and A, for example, need fat to be bio available – and therefore act on our body.
Now a study conducted by Vanderbilt University Medical Center in Nashville in the United States shows that having the right levels of magnesium plays an important role in vitamin D assimilation. So what is the relationship between magnesium and vitamin D?
Take vitamin D together with magnesium? Yes, it seems to be an excellent practice
Simple. If you are trying to increase vitamin D levels in your diet, it may help to take it with some magnesium (Mg). This mineral, in fact, seems to help regulate vitamin D levels, which in turn manages levels of other minerals like calcium and phosphorus, improves bone strength and reduces the risk of cardiovascular disease and cancer.
According to the researchers, magnesium increases the levels of vitamin D in those who need more of this vitamin and reduces its levels in those who have an excessive amount. In practice, Mg seems to act as a regulator of vitamin D levels.
The researchers reached their conclusions after conducting a randomized clinical trial involving 250 subjects considered to be at risk of colorectal cancer. The study, published in the December 2018 issue of the American Journal of Clinical Nutrition, was the first direct evidence of the role of magnesium in vitamin D regulation.
A previous study by the same group of researchers had already found an association between low levels of magnesium and low levels of vitamin D. In addition, it was noted that some subjects fail to increase their vitamin D levels despite the constant intake of supplements high dose.
The dr. Qi Dai, lead author of the latest study and professor of medicine at Vanderbilt University Medical Center, explained why: “Our research has shown that magnesium deficiency interrupts the synthesis and metabolism of vitamin D”.
Vitamin D levels and magnesium deficiencies: which relationship
Exposure to sunlight is the main way for the body to synthesize vitamin D. However, the deficiency of this vitamin is a very (very!) Common condition. It would appear that about half of the world’s population has a deficit of this kind.
Foods rich in vitamin D, in particular, include:
- Fatty fish
- Egg yolks
- Juices with vitamin supplementation
“Vitamin D deficiency has been recognized as a potential large-scale health problem in the United States – explained Dr. Martha Shrubsole, co-author of the study and research professor at Vanderbilt University Medical Center – Many doctors recommend their patients vitamin D supplements to increase their vitamin levels in relation to blood values. In addition to vitamin D, however, magnesium deficiency is a widely undervalued problem – he continued – Up to 80% of people do not consume enough magnesium in a day to satisfy the recommended dietary intake. ”
The researchers stressed the importance of magnesium thanks to the countless number of vital roles performed inside the body: it is in fact an essential mineral for many cellular functions. It has a clear role in safeguarding heart health, blood pressure and, therefore, it is not surprising that one of its many functions is to facilitate vitamin D activity by regulating its levels.
Indirectly, therefore, the Mg plays a crucial role for bone health, as its correct intake can help to reach the desired level of vitamin D faster.
The authors of the study, despite the evidence, are keen to point out the need for further research to determine the molecular mechanism underlying the effect of magnesium on vitamin D synthesis.