Poliquin Live

Tip 114: Take Magnesium to Reap the Benefits of the Wonderful Vitamin D

Thursday, June 23, 2011 9:33 AM
Take a magnesium supplement and get the most out of vitamin D, while reducing stress and sleeping better at the same time. New research shows that magnesium plays a crucial role in the body’s effective use of vitamin D. Adequate magnesium levels also are necessary for recovery after exercise because this mineral helps decrease inflammation. Having low levels are linked to high blood pressure, depression, diabetes, and cardiovascular disease.

The Poliquin readership should be well aware of the wonders of vitamin D—it plays a critical role in the prevention of cancer, diabetes, heart disease, arthritis, osteoporosis, mental illness, sarcopenia, and muscle degradation. Magnesium activates cellular enzyme activity, allowing the body to convert vitamin D into its active form to help with calcium absorption and bone building. Plus, all the enzymes (protein molecules that stimulate chemical reactions in the body) that metabolize vitamin D require magnesium. Magnesium leads to the release of the hormone calcitonin, which helps to preserve bone structure and draws calcium out of the blood and soft tissues and back into the bones. Magnesium also suppresses a hormone called parathyroid that works to break down bone.

Studies have suggested that because the medical community hasn’t had a unified information campaign about optimal bone health, calcium has been over emphasized, resulting in people oversupplementing with calcium, while ignoring vitamin D and magnesium. A healthy calcium to magnesium ratio is 1:1, while vitamin D can be taken with a dosing method of 35,000-50,000 IUs twice per week or 5,000 IUs a day.

To learn more about magnesium’s role in promoting sleep and reducing stress, read Two Easy Ways to Sleep Better Tonight.

Barbagallo, M., Dominguez, L., Gallioto, A., Pineo, A., Belvedere, M. Oral Magnesium Supplementation Improves Vascular Function in Elderly Diabetic Patients. Magnesium Research. 2010. 23(3), 131-137.

Yogi, A., Callera, G., Antunes, T., Tostes, R., Touyz, R. Vascular Biology of Magnesium and it Transporters in Hypertension. Magnesium Research. 2010. 23(4), 207-215.

Schechter, Michael. Magnesium and Cardiovascular System. Magnesium Research. 2010. 23(2), 60-72.

Rayssiguier, R., Libako, P., Nowacki, W., Rock, E. Magnesium Deficiency and Metabolic Syndrome: Stress and Inflammation May Reflect Calcium Activation. Magnesium Research. 2010. 23(2), 73-80.

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