Are You Getting Enough Magnesium?

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As we enter into the summer months we will all have more opportunities to get more sunlight and thus more vitamin D. Yet many regularly still take vitamin D supplements if they are unable to get daily sunshine.

Another factor to consider is magnesium status. People who take vitamin D supplements but who have low magnesium levels may not be getting adequate active vitamin D.

Without enough magnesium, vitamin D stores in the body remain inactive, and taking vitamin D supplements when magnesium is low can raise circulating calcium and phosphate levels, possibly leading to blood vessel calcification.

When magnesium levels are good, the body needs less vitamin D to reach adequate D levels, and inactive vitamin D stores become active. Also, when magnesium and vitamin D levels are optimal, chances for bone thinning (osteoporosis) and bone fracture are less. While calcium recommendations are set in place to address this, it’s a bit more complicated than anyone one mineral; that is why it is important to address any nutrient deficiencies – thus the need to ensure adequate magnesium intake. 

Common sources of magnesium include:

  • Spinach
  • Seeds (squash and pumpkin seeds)
  • Lima beans
  • Tuna
  • Brown rice
  • Almonds
  • Dark chocolate
  • Avocados
  • Yogurt
  • Bananas

Reference: Journal of the American Osteopathic Association; March, 2018, 118(3); 181-189.