Why Vitamin D and Magnesium Work Better Together?

Written by Dr. Ishjot Kaur in collaboration with Jasish Healthcare LLP

It is well known that nutrients do not operate individually, rather they function in an interconnected and coordinated manner in the body. The absorption and metabolism of a particular nutrient, to some extent, is dependent on the availability of other nutrients. 

About Vitamin D Metabolism

Vitamin D metabolism refers to the biochemical processes by which vitamin D is synthesised in the skin due to exposure to sunlight or obtained through diet, converted into active form i.e. vitamin D3 (cholecalciferol) and regulated in the body, influencing calcium and bone metabolism. This process involves hydroxylation in the liver and kidney to produce 25-Hydroxy vit D and 1,25-Dihydroxy vit D respectively. There are many factors influencing the metabolism of Vitamin D metabolism, including race, geographic location, diet, exercise and exposure to sunlight. 

Why is vitamin D good for your body?

Vitamin D, an important nutrient, supports bone, dental and muscle health by regulating the amount of calcium and phosphate in the body. 

Vitamin D is known to reduce the risk of multiple sclerosis and decrease the chances of hypertension, heart failure and stroke. Low levels of vitamin D may increase the risk of infections and autoimmune diseases like rheumatoid arthritis, type 1 diabetes, etc. Moreover, a published research (https://pubmed.ncbi.nlm.nih.gov/32365423/) indicated that with sufficient amount of amount of vitamin D in body, the risk of anxiety decreases and the mood elevates. Alternatively, another study (https://pubmed.ncbi.nlm.nih.gov/32022867/) connected low levels of vitamin D levels with severe fibromyalgia symptoms, anxiety, and depression. Though extensive research is ongoing, some preliminary studies (https://pubmed.ncbi.nlm.nih.gov/33792853/) suggested a direct correlation of low vitamin D levels and obesity.

The daily Recommended Dietary Allowance (RDA) of vitamin D for adults between 19 and 70 years is 600 IU and for adults aged more than 70 years is 800 IU. The best natural source of vitamin D is sunlight and its major dietary sources are oily fish, mushrooms, eggs, liver, red meat, and D fortified fruits. For many people, consuming vitamin D supplements may be the optimum way to get sufficient amount of vitamin D.

About Magnesium Metabolism

Magnesium is the fourth most abundant cation in the body and second most prevalent intracellular cation. Total body Magnesium is about 25gm, 60% of which is complexed with calcium in bones. Magnesium is absorbed in the small (both by active and passive transport) and large intestine. Most magnesium is intracellular, only small fraction is present in the blood. Your bones act as a reservoir for magnesium, releasing it when its levels become low. Magnesium is excreted kidneys, although most of the filtered magnesium is reabsorbed in the thick ascending limb of loop of Henle and DCT (Distal Convoluted Tubule).

Why is magnesium good for your body?

Magnesium is an essential mineral which your body needs to stay healthy and functional. Magnesium helps in 

• Reducing tiredness and fatigue
• Improving the quality of sleep
• Relieving muscle tension and hence reducing the muscle spasms
• Muscle tissue to recover after a workout
• Neuromuscular irritability
• Repairing and replenishing the skin
• Improving the bone density

To maintain adequate levels of magnesium, the requirement is about 400mg/day for men and 300mg/day for women. These requirements can be met from dietary sources like cereals, beans, leafy vegetables, fish, pumpkin seeds, almonds, avocado, and dark chocolate. However, due to today’s sedentary lifestyle and increased consumption of processed food, magnesium supplements maybe needed to maintain the optimum levels in body. While choosing the magnesium supplement, please read the label carefully to identify the ingredients and prefer clinically-backed formations of trusted brands like Jasish Healthcare. Click on the link to shop premium quality yet affordable Magnesium with Vitamin D: https://jasishhealthcare.com/collections/all

 

Interconnectivity of magnesium and vitamin D

Both magnesium and vitamin D are essential nutrients required for various physiological functions of the body. Deficiency of either of these nutrients is associated with symptoms like fatigue, muscle pain and bone pain. Their deficiency is also linked with various disorders like skeletal deformities, cardiovascular disorders, hypertension and metabolic syndrome.

From many studies, including https://www.mdpi.com/2072-6643/17/10/1655, it is clear that magnesium and vitamin D are closely related. While vitamin D aids the absorption of magnesium in body, magnesium is essential for the synthesis, transport, and activation of vitamin D. 

Why vitamin D is important for magnesium absorption?

Magnesium is absorbed in the intestine by mainly two mechanisms:

• Active Transport: This is mediated by Transient Receptor Potential Melastatin 6 & 7 (TRMP 6 & 7). Vitamin D, by binding to the vitamin D receptor in the intestinal cells, upregulates the genes involved in the transport of magnesium and other divalent cations. It also increases the epithelial differentiation and absorptive capacity.
• Passive Transport: This occurs via tight junction proteins, mainly claudin 16 and 19. Vitamin D regulates the structure and permeability of these tight junctions and also maintains the intestinal epithelial integrity. 

Why magnesium is crucial for vitamin D activation?

As per a published article (https://pubmed.ncbi.nlm.nih.gov/29480918/#:~:text=Magnesium%20and%20vitamin%20D%20are,growth%20and%20maintenance%20of%20bones), magnesium is a cofactor of all the enzymes that are required for the activation of vitamin D. In other words, magnesium is required for vitamin D biosynthesis, transport activation and functioning. It is therefore crucial to ensure that recommended amount of magnesium is consumed to obtain the optimum benefits of vitamin D. 

If a person has low magnesium levels then their vitamin D levels may stay low despite taking high doses of vitamin D either from natural sources or supplementation.

In such cases, combined magnesium and vitamin D treatment may be more effective in increasing the serum in vitamin D concentration compared with vitamin D supplementation alone.