Magnesium Improves Vitamin D Absorption

A recent review builds on previous research indicating Vitamin D cannot be metabolized without sufficient magnesium levels.  Magnesium assists in the activation of vitamin D, which in turn helps regulate calcium and phosphate homeostasis.  All of these nutrients work together to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D require magnesium, which acts as a cofactor in the processing of vitamin D in the liver and kidneys. Deficiency in either magnesium and/or vitamin D is associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome.

Exposure to sunlight is the primary way to get vitamin D.  Deficiency of the vitamin is common with low blood levels found in an estimated 40% of the U.S. population.  In recent years there is a growing recognition of widespread vitamin D deficiency and many providers are prescribing high doses of vitamin D to raise blood levels.  However, in order for vitamin D to be absorbed and utilized individuals also need magnesium and low levels of magnesium are also widespread with an estimated 80% of Americans not getting adequate magnesium in their diet. As a recent study emphasizes, when individuals supplement with vitamin D, it is also important to consume a diet rich in magnesium and for those with very low magnesium intake, supplementation of vitamin D along with magnesium may be indicated.

Vitamin D has many essential functions in the body.  In addition to having a major impact on bone health, vitamin D also plays a role in thyroid and immune health. Beside vitamin D utilization, magnesium also is essential to many cellular functions and is important to supporting a healthy blood pressure and energy utilization.

A recent study found that low magnesium may reduce vitamin D levels. Even when individuals are not clinically deficient in magnesium, supplementation appears to make vitamin D supplementation more effective, especially in persons whose levels have not responded well to prior vitamin D supplementation.

What to do:  Consume a diet rich in magnesium, especially when supplementing with vitamin D.  Good sources of magnesium include dark leafy greens, beans, whole grains, dark chocolate, fatty fish (salmon, for example), milk, nuts (especially almonds, cashews, and Brazil), pumpkin and sunflower seeds, bananas, and avocados. Few foods are naturally rich in vitamin D but many products such as milk, orange juice, and nutritional bars are now fortified with vitamin D.  Some of the few places vitamin D naturally occurs in the food supply include bones (such as those found in sardines), cod liver oil, and mushrooms that are dried with the gills exposed to the sun.  If you are low in magnesium and/or vitamin D discuss supplementation options with your provider.

Adapted from articles available at:

https://www.healthline.com/health-news/how-magnesium-can-help-your-vitamin-d-levels#The-bottom-line

https://www.prnewswire.com/news/american-osteopathic-association

Source:

Uwitonze AM, Razzaque MS.  Role of magnesium in vitamin D activation and Function.   J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189.  doi: 10.7556/jaoa.2018.037.