MB #051: Stop Taking Vitamin D Unless You Change

Hey friend,

Vitamin D has long been lauded for its vital role in bone health, immune function, hormone regulation, and beyond. But what if we told you that just elevating your vitamin D levels, especially when deficient, might not be the complete answer to your Vitamin D puzzle?

This issue shines a light on an often-overlooked hero in the narrative of nutrition: Magnesium. More importantly, we delve into the intricate dance between Vitamin D and Magnesium - a partnership that is crucial for your health but frequently ignored.

The Vitamin D Dilemma

Vitamin D deficiency is a widespread concern, with studies showing north of 40% of the population as deficient, with numerous studies linking low levels to a plethora of health issues ranging from osteoporosis to depression, cardiovascular disease, and weakened immune function. The solution seems straightforward: increase Vitamin D intake through sunlight exposure, diet, and supplements. However, this approach assumes that the only obstacle to the benefits of Vitamin D is its deficiency. But there's a catch.

The Key to Unlocking Vitamin D

Magnesium, an essential mineral involved in over 300 biochemical reactions in the body, also plays a pivotal role in actually converting Vitamin D into its active form that the body can use. Without adequate levels of magnesium, the Vitamin D ingested through supplements or produced by your skin in response to sunlight remains stored in the body in an inactive, unusable form. Vitamin D is metabolized and activated by magnesium acting as a cofactor that unlocks it. This underscores a critical point: Without enough magnesium, high doses of Vitamin D supplements might not only be ineffective but could also potentially lead to vitamin D toxicity.

Magnesium Deficiency

Surprisingly, magnesium deficiency is also common, with studies showing around 40-50% of the population deficient, similar to Vitamin D. Factors contributing to widespread deficiency include poor dietary choices, reduced magnesium content in modern crops, and lifestyle factors that increase magnesium needs, such as high-stress levels and regular consumption of caffeinated beverages.

Symptoms of Magnesium Deficiency

• Muscle cramps and spasms

• Mental health issues such as anxiety and depression

• Insomnia or poor sleep quality

• High blood pressure

• Irregular heartbeat

That said, many don’t notice any symptoms, so it’s always best to have your doctor check your blood levels of magnesium. Generally, a daily dose of magnesium in pill form will be helpful for most.

Bridging the Gap

So, how do we ensure things are done effectively to raise magnesium so that we're reaping all the potential health benefits? Here are some strategies:

• Dietary Sources: Incorporate magnesium-rich foods into your diet, such as leafy green vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), legumes (black beans, lentils), and whole grains. For those who are more animal-based like i recommend, just be encouraged that 1lb of ribeye steak has around 100mg of magnesium. And 1 lb of lamb provides about the same.

• Supplementation: If dietary changes are not sufficient or if you have higher magnesium needs, consider magnesium supplements. Be sure to consult with a healthcare professional to determine the right type and dose for your needs. We use a magnesium lotion that goes on your belly or legs at night and also helps with sleep (we put in on our kids too), as well as oral supplementation when needed. During the summer I’m pretty much barefoot/tank top most of the day and outside a lot working - but winter in the PNW is much different so i will often take 3,000-5,000 IU of Vitamin D daily for a couple of the darkest months to prevent the seasonal blues and the reduced immune function.

• Lifestyle Adjustments: Engage in stress-reduction practices and moderate your intake of caffeine and alcohol, which can deplete magnesium levels.

As always - consult a doctor, preferably a wise one, for personalized recommendations.

The Bottom Line

While Vitamin D is crucial for health, its effectiveness is significantly hampered without its partner, magnesium. By addressing both these nutrients, either through diet, supplementation, or a combination of both, we can ensure our bodies are primed to not only prevent deficiency but to thrive.

Until next week…

Continue Forging Strength & Refining Soul,

-Chris

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