Vitamin D is an important part of bodily function, helping a person absorb calcium and promote bone growth. If someone has too little vitamin D, they can be at risk of a deficiency, and symptoms of this includes achy bones and joints and digestive problems.
Dubbed the ‘sunshine vitamin’, it is best absorbed through sun exposure, but during the winter months it can be difficult to get enough sun, putting you at risk of vitamin D deficiency.
Taking vitamin D supplements is good way of making sure you are efficient.
But not having enough of a certain mineral can impact your vitamin D supplement absorption.
Even if you eat a decent diet, you could be falling short on magnesium, which activates vitamin D so the body can put it to use.
Researchers from Harvard University and the University of Rwanda discovered that without enough magnesium, vitamin D supplements are not only worthless but could also be dangerous in increasing your levels of calcium and phosphate.
After analysing how vitamin D behaves in the body, the scientists discovered that magnesium helps activate the vitamin so the body can put it to use.
For women, the daily recommended allowance for magnesium is between 320 and 360mg, and for men, it is between 140 and 420mg.
The authors of the study noted that magnesium is naturally present in “almonds, bananas, beans, broccoli, brown rice, cashews, egg yolk, fish oil, flaxseed, green vegetables, milk, mushrooms, other nuts, oatmeal, pumpkin seeds, sesame seeds, soybeans, sunflower seeds, sweet corn, tofu, and whole grains”.
The study authors added: “Studies have shown that magnesium supplementation can increase the effectiveness of vitamin D activity. Therefore, further controlled studies should determine the dose…required for reducing vitamin D associated disorders.”
In the meantime, you should look to get more magnesium-rich foods in your diet, and if you are taking vitamin D supplements you could consider adding a magnesium pill to your regimen.
What are the symptoms of a vitamin D deficiency?
Boots Web MD lists the following:
- Rickets bone problems in children
- Osteomalacia bone problems in adults
Some research has suggests not getting enough of the vermin may also be linked to:
- Heart conditions
- Cognitive impairment in older adults
These are the groups of people at risk of developing a vitamin D deficiency.