Understanding the interplay between nutrients is crucial for optimal health. Recent research has shown that magnesium plays a significant role in regulating vitamin D levels in the body, a topic worthy of exploration given that more than 30% of Americans are deficient in vitamin D. Below, we delve into how magnesium impacts vitamin D levels, what each nutrient does, and what you should consider if you’re low on either.
- Research indicates that magnesium may assist in regulating vitamin D levels in the body.
- Depending on an individual’s nutrient status, magnesium can either elevate or decrease vitamin D levels.
- Experts caution that those low in vitamin D should not automatically resort to magnesium supplementation.
New findings highlight magnesium’s importance in managing vitamin D levels, especially considering that over 30% of Americans face vitamin D deficiency. This revelation opens the door for further understanding of how these nutrients interact.
A recent study published in The American Journal of Clinical Nutrition examined the relationship between magnesium and vitamin D, revealing intriguing results. The research found that magnesium helps boost certain gut bacteria, enhancing vitamin D production in individuals with a specific genotype, known as TRPM7. This study adds to the growing body of evidence about how magnesium and vitamin D interact within the body.
Meet the Experts: Keri Gans, R.D.N., author of The Small Change Diet; Jessica Cording, R.D., is a nutritionist and the author of The Little Book of Game-Changers; Scott Keatley, R.D., is a nutritionist and co-owner of Keatley Medical Nutrition Therapy; and Qi Dai, M.D., Ph.D., lead study author and professor of medicine at Vanderbilt University Medical Center.
In this study, nearly 240 participants were divided into two groups. One group received magnesium supplements tailored to their usual diet, while the other received a placebo. The average dosage was around 200 milligrams of magnesium.
Results indicated that magnesium, essential for vitamin D absorption, didn’t uniformly elevate vitamin D levels. Instead, it reduced levels in individuals who already had high vitamin D and increased them in those who were deficient.
For those taking vitamin D, the question arises: is adding a magnesium supplement the best way to enhance its absorption? Here’s what experts advise.
What does magnesium do?
Magnesium is a mineral naturally found in a variety of foods, as noted by the National Institutes of Health (NIH). It acts as a cofactor in over 300 enzyme systems in the body, playing vital roles in protein synthesis, blood sugar regulation, blood pressure maintenance, energy production, bone development, and more.
The recommended daily intake (RDI) of magnesium varies, with adult men advised to consume 400 to 420 milligrams daily and adult women 310 to 400 milligrams.
What does vitamin D do?
Vitamin D is a fat-soluble vitamin found in some foods and added to others, as per the NIH. The body can also synthesize vitamin D when UV rays from the sun interact with the skin. It plays a critical role in mental well-being, calcium absorption, and immune response.
It is recommended that most adults aim for 15 micrograms or 600 IU of vitamin D daily.
Why might magnesium regulate vitamin D?
There are several factors at play. Notably, magnesium is essential for the body’s absorption of vitamin D, according to Scott Keatley, R.D.
“Magnesium is necessary for the enzymes that convert vitamin D into its active forms, so low magnesium levels can hinder that process,” he explains. “Addressing a magnesium deficiency can enhance vitamin D levels in individuals who are low by improving activation and transport.”
Qi Dai, M.D., Ph.D., the lead author of the study and a professor of medicine at Vanderbilt University Medical Center, notes that magnesium seems to regulate circulating vitamin D levels by affecting its synthesis and metabolic enzymes, as well as through specific gut microorganisms, all contingent on proper TRPM7 function.
“In essence, magnesium enhances your body’s ability to utilize vitamin D efficiently, both in the gut and systemically,” says Keri Gans, R.D.N., author of The Small Change Diet.
Gans emphasizes that low vitamin D levels are not solely dependent on one nutrient. “Magnesium, along with dietary choices and lifestyle factors, is important. Nutrients are interconnected, making a balanced approach vital,” she adds.
Should you take a magnesium supplement if you’re low in vitamin D?
Not necessarily. “If you have low vitamin D, the primary course of action is to supplement with vitamin D,” Keatley advises. Additionally, getting sun exposure and incorporating vitamin D-rich foods into your diet is beneficial, according to Dr. Dai.
However, “it is worthwhile to consider diets rich in magnesium or magnesium supplementation to help balance vitamin D levels,” Dr. Dai adds, emphasizing that magnesium can enhance levels when they are low and reduce them when they are excessively high.
Magnesium is prevalent in various foods, though many people do not consume enough of these in standard American diets, notes Jessica Cording, R.D. “In such cases, I’ve seen supplements be beneficial,” she mentions.
Ensuring adequate magnesium intake may enhance your body’s response to vitamin D, especially if sunlight or dietary sources are lacking.
It’s essential, however, to consult a healthcare provider before starting a magnesium supplement. “Just because it’s a supplement doesn’t mean it’s free from risks,” Cording cautions.
Magnesium may interact with certain medications, such as oral bisphosphonates, specific antibiotics like doxycycline and ciprofloxacin, diuretics, and proton pump inhibitors. Therefore, discussing magnesium supplementation with a healthcare provider is crucial.
Other ways to get magnesium in your diet
Keatley advocates starting with dietary sources of magnesium by including these foods:
- Pumpkin seeds, 156 mg per ounce
- Almonds, 80 mg per ounce
- Spinach, 78 mg per ½ cup
- Black beans, 60 mg per ½ cup
- Salmon, 26 mg per 3 ounces
“These foods also offer fiber and additional nutrients beyond magnesium,” Keatley explains.
If you suspect you might be low in vitamin D or magnesium, it’s important to consult a healthcare provider. They can perform a blood test to evaluate your nutrient status and provide tailored recommendations, Cording suggests.
“If your intake is insufficient or if there are other risk factors, consider discussing supplementation with your clinician,” Keatley adds. When it comes to magnesium, “forms such as magnesium glycinate or citrate are generally better absorbed and tolerated,” he notes.
Dietary supplements are not intended to diagnose, treat, mitigate, or cure diseases. Exercise caution when considering supplements during pregnancy or while nursing, and consult healthcare providers before giving supplements to children.
