Vitamin D deficiency is a very common problem observed in people of all ages nowadays. The best source of Vitamin D is sunlight and we’re not getting enough of it.
Symptoms of Vitamin D deficiency
If you experience excessive sweating, persistent weakness, have frequent bone injuries, chronic pain or frequent mood swings, it is possible that you’re suffering from a Vitamin D deficiency.
Why is Vitamin D important for the body?
Vitamin D is extremely important for your body. It helps to prevent bone fractures, osteoporosis in older people, reduces the risk of cancer of the colon, prostate, and breast, reduces the risk of diabetes in young people, reduces the risk of heart attack in young people, improves your mood, improves the lung function and also reduces the risk of multiple sclerosis.
Most people who are diagnosed with a Vitamin D deficiency just go on to take Vitamin D supplements but don’t bother whether it is being absorbed by the body readily. For Vitamin D to be activated or absorbed by the body, one needs to consume magnesium as well. In fact, consuming magnesium can help to reduce the risk of contracting Vitamin D deficiency.
Why is Magnesium important for Vitamin D absorption?
Magnesium is a very important mineral for the human body and it helps to activate Vitamin D, along with various other enzymes. It activates the enzymes that help in the metabolism of Vitamin D in the body.
Research has shown that most people do not get sufficient quantities of magnesium. The recommended dietary allowance for Vitamin D is 400-420 mg for men and 310-320 mg for women per day.
A research conducted in 2013 shows that people who consumed high levels of magnesium had a relatively low chance of suffering from a Vitamin D deficiency as compared to individuals who did not consume as much magnesium.
It also states that people who consume sufficient amount of magnesium, need to take lesser supplements of Vitamin D to meet the required Vitamin D levels of the body. If a person consumes optimal amount of magnesium, he/she may be able to lower the risk of a Vitamin D deficiency.
Another study revealed that people whose magnesium intake was high, had a higher bone mineral density and thus were at a lower risk of contracting osteoporosis. This concludes that consumption of magnesium is of utmost importance in order to enable the body to absorb maximum amount of Vitamin D from supplements.
How can you include magnesium in your diet?
Some foods that are a good source of magnesium include egg yolk, bananas, pumpkin seeds, mushrooms, brown rice, broccoli, beans, almonds, cashew nuts, green vegetables, flax seeds, oatmeal, sweet corn, sesame seeds, whole grains, soybeans, tofu, milk and fish oil.
A word of Advice
If you’re consuming magnesium through magnesium-rich foods, you should take care not to take too many magnesium supplements along with it. An overdose of magnesium can have adverse effects on your health. These include abdominal cramping, diarrhea and nausea and consuming extremely high amounts of magnesium may also lead to irregular heartbeat and heart attack.