A recent study showed that Magnesium has the qualities of enhancing Vitamin D levels, in those who had relatively lower baseline Vitamin D levels, and decreased Vitamin D in those who has higher levels of baseline Vitamin D in their bodies. This means, that Magnesium plays an important role in maintaining an optimal level of Vitamin D in the body.
Why is this important?
Vitamin D plays an important role in our body. Vitamin D is essential for strong bones, strong immune systems, and a sense of well being. During the winter time, we do not get enough sunlight to allow our skin to form enough active vitamin D. This begins to affect our mood and our health, for some in a major way, and for others in a minor way. The winter blues are one of the ways. Other serious ways includes heart disease, diabetes, neurological diseases, pre-eclampsia, dental diseases, autoimmune disorders, and the list goes on.
What does that have to do with magnesium?
Few people are reaching the daily required dose of magnesium. According to NHANES, it is estimated that 79% of US adults do NOT meet their Recommended Daily Allowance (RDA) of magnesium. That means 79% of adults might have Vitamin D issues related also to Magnesium deficiency.
What's the solution?
So many of us struggle through the winter blues, don't get enough sunlight, and test positive for Vitamin D insufficiency or deficiency. To make sure your Vitamin D levels are in range, think of helping your Vitamin D with it's side-kick Magnesium. Together, they keep each other in optimal range. Ask yourself: "am I eating enough Magnesium rich foods?
What food contain Magnesium?
There are tons of delicious vegetables and foods that contain plenty of magnesium.
* Green Leafy vegetables (spinach, kale, collard greens, ...)
* Fruits (figs, avocado, banana, raspberries...)
* Nuts and seeds (walnut, pumpkin seeds, squash seeds, flax seed...)
* Spices (Coriander leaf, chives, dried unsweetened powder cocoa...
* Other Vegetables ( peas, broccoli, cabbage, green beans, artichoke, asparagus...)
What else can I do?
When the sun is out, take a moment to soak in 10 min of that direct mid-day sunlight. This will help the skin to make the active form of Vitamin D. If you happen to be an area with strong beaming sunlight, be mindful, too much sun comes with it's own health risks.
In addition there are a handful of foods that contain Vitamin D: cod liver oil, sword fish, slamon, beef liver, egg yolk, sardines, etc.
Of course there are supplements that you can buy. Best of course is to talk to your Naturopathic Doctor and ask them which of the hundreds of supplements are of high quality, without contaminants and heavy metal toxins, and are best absorbed in your body. Your Naturopath is there to help you navigate the murky waters of the supplement industry, so ask them.