If you take high doses of vitamin D3, it is also important to include additional amounts of vitamin K2 and magnesium to avoid complications related to excessive calcification. Magnesium is the fourth most abundant mineral in the body and a necessary component to activate vitamin D. When the body has deficient levels of this element. It cannot adequately use the vitamin D supplement.
It is possible that up to 50% of people who take vitamin D supplement do not get significant benefits since vitamin D is stored merely in its inactive form due to magnesium deficiency.
The only way to determine how much exposure to sunlight you need and how much vitamin D3 you should take is to measure your vitamin D levels, ideally twice a year.
To assess your magnesium levels, you should check your RBC magnesium levels and monitor the signs and symptoms of magnesium insufficiency to determine your requirements. Also, having low levels of potassium and calcium is a typical clinical sign that indicates a magnesium deficiency. Keep reading: 5 proven tips to avoid mosquito bites.
Vitamin D supplement without magnesium
The magnesium is the most abundant mineral in the body room and required to activate the vitamin D component, and when there is a deficiency, the body cannot properly utilize the additional amount of vitamin D. 1, 2, 3, 4.
This may help explain why many people need very high doses of vitamin D to optimize their levels – they may merely have insufficient amounts of magnesium in their system to activate vitamin D.
“People take vitamin D supplement, but they do not realize how it is metabolized.” In reality, when magnesium is deficient, vitamin D is not useful, by consuming an optimal amount of magnesium, you could decrease the risk of deficiency and dependence on vitamin D supplements. “
According to this scientific review, six it is possible that in the United States up to 50% of the inhabitants who take vitamin D supplements do not obtain a significant benefit, since, simply, vitamin D is stored in its inactive form. As reported in the press release of the American Osteopathic Association.
These vitamin D supplement could increase a person’s calcium and phosphate levels, even if they still have a vitamin D deficiency.
The problem is that people may have vascular calcification if their magnesium levels are not high enough to prevent the complication. Patients with optimal magnesium levels require fewer supplements to achieve sufficient levels of vitamin D.
Reportedly, being deficient in any of these nutrients is related to various disorders, including skeletal deformities, cardiovascular diseases, and metabolic syndrome.
While the recommended daily amount of magnesium is 420 mg for men and 320 mg for women, the standard American diet includes only about 50% of that amount. It is estimated that up to half of the total population is undernourished in magnesium. “
Consuming more magnesium decreases the risk of vitamin D deficiency
In fact, previous research has indicated that consuming more magnesium helps reduce the risk of vitamin D deficiency – probably by activating a greater amount of the vitamin.
“Magnesium plays an essential role in the synthesis and metabolism of vitamin D, and taking additional amounts of magnesium substantially reversed resistance to vitamin D treatment in patients suffering from magnesium-dependent vitamin D-resistant rickets.
Vitamin D deficiency and insufficiency
Magnesium consumption interacted significantly with vitamin D supplement about the risk of both deficiency and vitamin D insufficiency. Also, the inverse relationship between total magnesium intake and vitamin D insufficiency occurred mainly among populations with high risk of vitamin D deficiency.
Also, the relationship between 25 (OH) D in serum and mortality. In particular, due to cardiovascular diseases and colorectal cancer, was modified by the consumption of magnesium, and an inverse relationship was presented mainly among people who had a Magnesium consumption higher than average.
Our preliminary findings indicate that it is possible that consuming magnesium alone or in combination with vitamin D, could contribute to the status of this vitamin. “
Vitamin D decreases the risk of mortality related to heart disease
Vitamin D is a vital steroid hormone to prevent many diseases, including, among others, type 2 diabetes, age-related macular degeneration (the leading cause of blindness), Alzheimer’s disease, heart disease and more than a dozen of different types of cancer (including skin cancer).
Vitamin D supplement exhibits an action to fight infections in treatments against tuberculosis, pneumonia, colds, .and flu.
Studies have indicated a relationship between having higher levels of vitamin D and a lower risk of death from all causes. 9, 10, and 11 Very recently, a Norwegian study 12 published in the Journal of Clinical Endocrinology and Metabolism found that “consuming normal levels of vitamin D” significantly decreased the risk of death if you had cardiovascular disease.
About 4,000 patients diagnosed with stable angina pectoris (chest pain caused by coronary heart disease) were monitored for 12 years. At the beginning of the study, the average age was 62 years. In general, people who were in a range of 16.8 to 40 ng / mL (42 to 100 nmol / L) of vitamin D in the blood had a lower risk of mortality.
Evidence suggests that it is better to have higher levels of vitamin D
Interestingly, in fact, these findings do not match the large amount of research that shows that 40 ng / mL is the lowest optimal level.
The new objective is to be in a range of 60 to 80 ng / mL Even in the case of certain conditions, it seems safer and beneficial to have levels above 100 ng / mL, especially when it is a type of cancer. For example:
Having a level of 40 ng / mL of vitamin D in serum could reduce the risk of cancer by 67%. It compared with having a level of approximately 20 ng / mL That was found that most types of cancer occurred in people who were in a range of 10 to 40 ng / mL of vitamin D in the blood.
The research published in 2005 showed that women with levels higher than 60 ng / mL of vitamin D supplement had an 83% lower risk of breast cancer. It compared to women with levels lower than 20 ng / mL 16
Another study found that women over age 55 who raised to 38 ng / mL their average serum levels reduced by 77% the risk of invasive cancer, including breast cancer 17
Also, other recent investigations 18 have highlighted the importance of vitamin D in preventing and treating heart disease, demonstrating that it plays a vital role in protecting and repairing damage to the endothelium. Also, the findings suggest that vitamin D3:
Significantly reduces oxidative stress in the vascular system, which is important to help prevent the development and progression of cardiovascular diseases.
According to vitamin D researcher Dr. Michael Holick, author of “The Vitamin D Solution,” having deficient levels of this vitamin – defined as less than 20 ng / mL- could increase the risk of heart attacks by 50%. What’s worse, if you have a heart attack when you are deficient in vitamin D, it is likely to ensure your risk of dying.
Levels below 20 ng / mL of vitamin D are inadequate for optimal health
It has repeatedly been demonstrated that vitamin D levels that are lower than 20 ng / mL raise the risk of some different health problems, including depression 19 and type 2 diabetes. Research suggests that having a level of 20 ng / mL is not even adequate to prevent osteomalacia (bone softening).
In the case of depression, having a level below 20 ng / mL of vitamin D increases the risk up to 85%, compared to having a level higher than 30 ng / mL. The evidence suggests that the deficiency of Vitamin D could be an important factor in the increase in observed cases of both mood and mental disorders, such as psychotic 21 and obsessive-compulsive disorders.
Regarding diabetes, an analysis 23 conducted by experts reveals that people with an average level of 41 ng / mL of vitamin D had a diabetes rate of 3.7 per 1,000, while people with only an average level of 22 ng / mL in serum had a diabetes rate of 9.3 per 1,000.
In other words, having levels above 40 ng / mL could reduce the risk of type 2 diabetes by almost 60%. Still, there is very little reason to believe that levels as low as 16 ng / mL could protect against death, in case of suffering some heart disease.
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Also, research shows that having higher levels of vitamin D supplement may help prevent and treat:
- Dry eye syndrome 24, 25 and macular degeneration 26, 27
- Autoimmune diseases, including psoriasis
- Gastrointestinal diseases 28
- Infectious diseases, including influenza and HIV 29, 30
- Inflammatory rheumatic diseases, 31 such as rheumatoid arthritis
Osteoporosis and hip fractures
Neurological diseases, such as Alzheimer’s disease 32, 33 and epilepsy. In one study, 34 epileptic people who were given a single dose of vitamin D3. In a range of 40,000 to 200,000 IUs, followed by a daily dose of 2,000 to 2,600 IUs per day, for three months, to reach a minimum level of 30 ng / mL of vitamin D, showed significant improvements.
Therefore, 10 out of 13 people had a lower incidence of attacks, of which 5 had a decrease of more than 50%. In general, this group had a 40% lower incidence of seizures.
Lupus. According to the Cairo researchers, 35 most patients with systemic lupus erythematosus had some level of vitamin D deficiency, defined as a level of 10 ng / mL or less, or insufficiency; that is, a level between 10 and 30 ng / mL.
Obstructive sleep apnea syndrome. In one study, 98% of patients with sleep apnea had a vitamin D deficiency. The more severe the sleep apnea was, the more severe the defect was.
Falls, fractures, dental health and others. A review conducted in 2006 37 that analyzed vitamin D consumption and health outcomes. Such as bone mineral density, dental health, the risk of falls, fractures and colorectal cancer.
Obesity. Research 38 has shown that taking vitamin D supplements (4,000 IUs / day) in combination with doing resistance training helps decrease the waist-hip ratio – which is the best way to determine the risk of type 2 diabetes and heart disease, compared to the body mass index.
Neurodegenerative diseases, including multiple sclerosis (MS, for its acronym in English). 39, 40, 41 Research shows that patients who have MS and have higher levels of vitamin D are likely to experience fewer disabling symptoms.
Evaluate your vitamin D supplement and magnesium levels
The best way to optimize your vitamin D levels is by prudently exposing yourself to the sun’s rays. Unfortunately, this could be difficult for many people, especially during the winter season and if you live in Northern regions. If you cannot get enough vitamin D through exposure to sunlight, it is best to take a supplement.
Remember that the only way to determine how much you need to expose yourself to sunlight or the amount of vitamin D3 you need to take, is by measuring your vitamin D levels, ideally twice a year.
Health Project D * Action is an economical way to do it, while at the same time, a breakthrough invaluable research is made. To participate, simply by the D * Action measurement kit and follow the registration instructions included.
To assess your magnesium levels, you should check your RBC magnesium levels and be aware of the signs and symptoms of magnesium insufficiency, and thus determine the amount of magnesium you need. Having low levels of potassium and calcium is also a typical clinical sign of a magnesium deficiency.
The interaction of vitamin D supplement, calcium, magnesium and vitamin K2
When you take a vitamin D supplement, you should also consider the synergistic effects of other nutrients. If you take high doses of vitamin D, you may also need to consume a greater amount of:
- Vitamin K2
These four nutrients – vitamins D and K2, calcium and magnesium – work in combination and depend on sufficient amounts of each to function optimally.
Having an imbalance of these four nutrients is the reason why calcium supplements are related to an increased risk of heart attacks and strokes, and why some people experience symptoms of vitamin D poisoning.
Below is a summary of some of the most important correlations between these nutrients:
When there is a vitamin K2 deficiency, and excessive amounts of vitamin D are taken, excessive absorption of calcium may occur, which in turn could create calcium deposits in the heart and kidneys.
One reason these adverse side effects are triggered is that vitamin K2 is responsible for keeping calcium in the proper areas-that is, in teeth, bones, soft tissues, and arteries.
Some of the signs indicating vitamin K2 insufficiency are osteoporosis, heart disease, and diabetes. Also, you will be more likely to have a deficiency if you do not regularly eat foods high in vitamin K2 (see the list below).
- Vascular calcification is also a side effect of magnesium deficiency, so when you take vitamin D3, you will need both vitamin K2 and magnesium to make sure everything is working properly.
- Also, it is important to maintain an adequate ratio of calcium to magnesium, since magnesium helps maintain calcium in the cells so that they work better. Historically, humanity had a diet that had a ratio of calcium to magnesium 1: 1, 43 which is almost ideal.
- Similarly, magnesium and vitamin K2 complement each other, since magnesium helps lower blood pressure, which is a significant factor in heart disease.
Take a varied diet and prudently expose yourself to the sun’s rays
The final message is that every time you take supplements of magnesium, calcium, vitamin D3 or vitamin K2, you should also consider all the other nutrients.
While in some cases supplements may be useful, your best option – and the safest one – is simply to consume more foods that are high in calcium, magnesium and vitamin K2, as well as prudently exposed to the sun’s rays.
In general, the nutrition provided by food will be the most beneficial, and this is particularly true in the case of calcium.
When you take a biologically extraneous form of calcium, or when you have impaired your body’s ability to direct calcium to the right places (such as when you are deficient in vitamin K2 and magnesium), calcium is deposited where it should not be, as in your arteries.
It is more likely that your body can use calcium correctly if it comes from vegetables. Following is a summary of the foods that are high in these important nutrients:
Organic products from animals fed pasture, such as eggs and butter; fermented foods, such as. Goose liver and cheeses with high vitamin K2 content, such as Brie and Gouda cheese.
Almonds and cashews, bananas, broccoli and Brussels sprouts, brown rice, egg yolks from free-range hens and flax seeds.
Also, sunflower seeds, unpasteurized milk from pasture-fed animals, pumpkin seeds, mushrooms, sesame seeds and green leafy vegetables, especially spinach, Swiss chard, turnip greens, cabbage, beet greens, kale, Bok Choy and romaine lettuce.
Un-pasteurized milk from cows fed pasture (consuming plants), green leafy vegetables, citrus albedo, and carob and wheat grass.
Tthe optimal ratio between vitamins D supplement and K2 has not yet been determined, Dr. Kate Rheaume-Bleue (whom I have interviewed on this topic) suggests taking between 100 and 200 micrograms (mcg) of K2 for each intake of vitamins. 1,000 IU of vitamin D.
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