Vitamin D is often called the “sunshine vitamin” since you absorb vitamin D from the sun. And now that we are in winter mode, you may not be getting the amount your body needs every day. As few foods contain Vitamin D, more studies and articles are coming out about the insufficiency of Vitamin D in the American population. Vitamin D is very important in bone health but it also has many other benefits including strengthening the immune system, reducing inflammation, heart health, mood, and more.
But even if you are taking a supplement, this vitamin may not be getting into your system if you are deficient in the mineral called Magnesium. Magnesium is required to metabolize and activate Vitamin D. Therefore, if you are deficient, those Vitamin D supplements may be useless!
Here is a list of symptoms to help you determine if you could be lacking in either Vitamin D or Magnesium:
| Vitamin D deficiency symptoms: | Magnesium deficiency symptoms: |
|---|---|
| • Bone fragility • Muscle aches and weakness • Lightheadedness • Muscle twitching • Depression/Anxiety • And more.. | • Nausea, vomiting • Loss of appetite • Fatigue and weakness • Muscle Twitches and Cramps • Osteoporosis • High Blood Pressure • Asthma • Irregular Heartbeat |
To get your Vitamin D and Magnesium naturally, try these foods:
| Foods high in Vitamin D: | Foods high in Magnesium: |
|---|---|
| • Fatty fish – salmon, tuna, mackerel • Egg Yolks • Dairy like cheese, fortified milk • Mushrooms • Fortified Cereal and Oatmeal | • Avocados & leafy greens • Bananas • Dark chocolate • Nuts (almonds, cashew) • Seeds (flax, pumpkin) • Legumes (beans, chickpeas) |
If you are taking a supplement, the FDA recommends 400 IU of vitamin D and 400 mg of Magnesium. However, be sure to check with your Physician regarding the correct daily dose for you.
Note: be sure to eat healthy fats in your diet especially when taking your Vitamin D supplements to ensure good absorption into your system.
References:
https://www.google.com/amp/s/amp.livescience.com/61866-magnesium-vitamind.html
https://www.ncbi.nlm.nih.gov/pubmed/21310306
