Vitamin D: The Magnesium Link

  • Due to nutritional deficiencies, it is estimated that 80% of United States adults are magnesium deficient in their diet.

  • Optimal magnesium status may be important for optimizing Vitamin D  status.

  • In a randomized study, customized Magnesium supplementation based on dietary intake led to an increase in vitamin D levels in people who had low levels initially, but it reduced levels of the sunshine vitamin in those with high levels.

  • Magnesium is a cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources.

  • Research has also demonstrated a possible association between magnesium intake and a reduction in mortality due to cardiovascular disease and bowel cancers.

RDA for Magnesium: 320mg for non-pregnant women.

Sources:

Food: green leafy vegetables, legumes, whole grains, seeds, and nuts as good sources.

Supplement: Magnesium Glycinate

Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial Qi Dai Xiangzhu Zhu JoAnn E Manson Yiqing Song Xingnan Li Adrian A FrankeRebecca B Costello Andrea Rosanoff Hui Nian Lei Fan. The American Journal of Clinical Nutrition, Volume 108, Issue 6, 1 December 2018, Pages 1249–1258, https://doi.org/10.1093/ajcn/nqy274.