The intake of vitamin D and magnesium is important for health. But what should you pay attention to? And do you both work together?
There are several ways to do something for your own health. For example, sports activities, conscious nutrition and sufficient sleep, as well as recovery periods. An American study recently revealed eight factors that supposedly help people live longer.
But what are the effects of taking nutritional supplements? This text is specifically about vitamin D, which is said to increase the chances of survival in cancer, and magnesium. You can find out how the two work together at the end of the article.
Vitamin D: what’s behind it?
According to the Federal Ministry of Health vitamin D “the collective name for calciferols, a group of soluble solids vitamins“. When the human body is exposed to sunlight it produces vitamin D. It is also found in foods such as fatty fish, offal, eggs, edible mushrooms and cod liver oil, but only in small quantities.
The Robert Koch Institute (RKI) lists vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) as the most important forms. Basically, vitamin D is involved in bone metabolism. Among other things, it promotes “the absorption of calcium and phosphate from the intestine and its incorporation into the bones.” It is also said to play a “key role in bone mineralization.”
According to the RKI, vitamin D also plays a role in “other metabolic processes, in the formation of proteins and in the control of a large number of genes.” 80 to 90 percent of the vitamin is produced by the body itself in the skin. Since this happens through sunlight, it is necessary to stay outdoors. The remaining ten to 20 percent comes from your diet. By the way: a deficiency can cause depressive moods.
Magnesium: what’s behind it?
The Federal Ministry of Health reports that magnesium is “important for the metabolism of muscles, nerves and bones.” Unlike vitamin D, the body cannot produce magnesium on its own, so it must be consumed through food. Pregnant women, breastfeeding women, athletes and people with certain pre-existing illnesses have a greater need.
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Magnesium is according to the house of Karl Lauterbach (SPD) “contained in many foods of plant origin.” Higher amounts can be found “in nuts and oilseeds, green vegetables, legumes, and whole grains.”
Vitamin D: How does a deficiency occur and what effects does it have?
Especially in the northern regions, there is a lack of sunlight in the winter months to be able to absorb enough vitamin D. In this case, the RKI states that “UV-B radiation with a wavelength of 290 nm to 315 nm is required” and that this “only occurs throughout the year in regions below the 35th parallel.”
In Germany, “the education of one’s body is only possible between approximately March and October, when one spends time outdoors.” Furthermore, “UV-B radiation could be reduced by more than 90% even in the summer months due to unfavorable weather conditions, for example, when there is heavy cloud cover.”
Factors include “age, skin color and body weight, as well as modern lifestyle influences.” According to the RKI, a vitamin D deficiency can also lead to “chronic gastrointestinal, liver or kidney diseases.” Medications such as antiepileptics or cystostatics could also alter the metabolism of vitamin D.
According to the Federal Ministry of Health, the following symptoms may indicate a vitamin D deficiency:
- Bone deformations, especially of the ribs, legs and spine.
- Broken bones
- Swelling at the junction of cartilage and bone.
- Softening of the neck.
- Delayed fontanelle closure in young children
- Muscular weakness
- Susceptibility to infections.
Magnesium: How does a deficiency occur and what effects does it have?
A magnesium deficiency can arise “as a consequence of an unbalanced diet or kidney disease,” writes the Federal Ministry of Health. Severe diarrhea can also be a trigger because even then there is a risk of not absorbing enough magnesium or excreting too much.
The human body has mechanisms that prevent too much magnesium from being excreted. However, due to a genetic defect, this regulatory mechanism does not work properly in very few people, “for example in Gitelman syndrome, a rare hereditary kidney disease.”
In addition, magnesium balance can also be negatively affected by diseases such as diabetes mellitus, inflammation of the pancreas, chronic intestinal diseases such as Crohn’s disease or ulcerative colitis or thyroid diseases such as underactive parathyroid glands.
According to the Federal Ministry of Health, a magnesium deficiency can also be caused by high alcohol consumption. There is also an increased need due to stress, sports or pregnancy.
Symptoms often only appear when the deficiency is severe. Furthermore, the symptoms are not always clear and could also be interpreted as “signs of other diseases.” The Lauterbach House lists the following symptoms:
- Muscle cramps and tingling or numbness in the arms and legs.
- Drop in body temperature and frequent frostbite.
- Accelerated heart
- Cardiac arrhythmia
- Digestive problems
Vitamin D and magnesium: how do they work together?
As reported by the German Nutrition Society (DGE), vitamin D fundamentally promotes the absorption of magnesium in the intestine. It is also true that a sufficient level of vitamin D can improve the absorption of magnesium. However, it is highlighted: “In our opinion, this is not a reason to unreservedly consume dietary supplements with these nutrients.”
The importance of vitamin D for magnesium homeostasis (balance of the body) is unclear. Some studies show that exogenous intake, that is, from outside, increases the absorption rate of magnesium. Additionally, vitamin D administration appears to be associated with increased renal excretion (through the kidneys). Therefore, it cannot be said for sure whether the magnesium balance is positively influenced.
Warning against excessive intake of vitamin D and magnesium through dietary supplements. If the reference values are exceeded, this can have negative effects. For vitamin D, the daily requirement is 20 micrograms per day. As for magnesium, the reference value increases with age: from 24 milligrams daily in the first four months to 80 milligrams up to one year, from the age of ten with differences for girls and boys, and finally from the age of ten. years. 19,350 milligrams daily for men and 300 milligrams for women.
According to the DGE, medication or an illness can also influence the interaction of vitamin D and magnesium, although it is advisable to contact a nutritionist. It is noted that, in general, you should avoid taking medications and dietary supplements at the same time. A safety distance of at least one or two hours must be maintained.