Taking Vitamin D And Magnesium

Taking Vitamin D And Magnesium

[Updated version of this post]

Introduction

• YouTube Clip (1m:37s): "50% of the population does not get adequate magnesium."

Why you could have a magnesium deficiency?

• Magnesium deficiency is strongly correlated with anxiety.

• Other possible symptoms are heart palpitations, leg cramps, vertigo, panic attacks, hypertension, IBS, acid reflux.

• Some of these symptoms could also be caused by vasoconstriction which can lead to an increase in blood pressure - so measurable with a blood pressure machine. Magnesium acts as a vasodilator .

• As less than 1% of your total body magnesium is stored in the blood the standard (& cheapest) serum blood test is not a good indicator for a deficiency. The magnesium RBC blood test is slightly better. From: Magnesium: Are We Consuming Enough? [Dec 2018]

In humans, red blood cell (RBC) magnesium levels often provide a better reflection of body magnesium status than blood magnesium levels. When the magnesium concentration in the blood is low, magnesium is pulled out from the cells to maintain blood magnesium levels within normal range. Therefore, in case of magnesium deficiency, a blood test of magnesium might show normal levels, while an RBC magnesium test would provide a more accurate reflection of magnesium status of the body. For exact estimation of RBC magnesium level, individuals are advised not to consume vitamins, or mineral supplements for at least one week before collection of RBC samples. A normal RBC magnesium level ranges between 4.2 and 6.8 mg/dL. However, some experts recommend aiming for a minimum level of 6.0 mg/dL on the RBC test.

• Some have suggested the magnesium RBC test combined with the magnesium urine test would give a better diagnosis.

• Getting the RDA of magnesium from diet can be difficult unless you eat a lot of things like pumpkin seeds, almonds, ground flaxseed, spinach. Spinach also contains a healthy source of nitrates as well as magnesium which converts to nitric oxide(NO) in your body - NO is a potent vasodilator .

• Magnesium is also a cofactor in balancing glutamate (NMDA-glutamate receptor inhibition) and GABA (GABA^A receptor) levels. Excitatory glutamate and inhibitory GABA have a seesaw relationship. Neurotransmitter levels in the brain are difficult to measure especially as they have a very short half-life, e.g. serotonin in the brain is purportedly just a few minutes.

• The physiological stress response through activation of the sympathetic nervous system also depletes magnesium. More detail: Magnesium Status and Stress: The Vicious Circle Concept Revisited [Nov 2020]

• Alcohol also depletes magnesium. From: Magnesium deficiency and alcohol intake: mechanisms, clinical significance and possible relation to cancer development (a review) [Sep 2013]

First, alcohol acts acutely as a Mg diuretic, causing a prompt, vigorous increase in the urinary excretion of this metal along with that of certain other electrolytes. Second, with chronic intake of alcohol and development of alcoholism, the body stores of Mg become depleted.

Why Vitamin D3/D2 from sunlight/food/supplements requires magnesium?

• Vitamin D (technically not a vitamin but a secosteroid; as a micronutrient in food it could be classed as a vitamin) will deplete magnesium stores from your body as D3/D2 needs magnesium to convert the inactive form of vitamin D to it's active form.

• Magnesium and metabolism of vitamin D. PTH, parathyroid hormone; UVB, ultraviolet B; VDBP, vitamin D binding protein:

• From the Vitamin D section in: Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients:

Magnesium

- Supplementing with vitamin D improves serum levels of magnesium especially in obese individuals.

- Magnesium is a cofactor for the biosynthesis, transport, and activation of vitamin D.

- Supplementing with magnesium improves vitamin D levels.

• Vitamin D is shown to help with depression.

• Vitamin D is a cofactor in the enzyme tryptophan hydroxylase (TPH1 and TPH2) which is involved in synthesising the amino acid L-tryptophan into 5-HTP which is a precursor to serotonin (5-HT). The hormone melatonin is produced from serotonin.

• More guidance/FAQ about vitamin D, magnesium and K2 (but some of the links are out-of-date) and the protocol seems to be based on one MS study (meta-analysis is better IMHO): http://www.vitamindprotocol.com/

• Some say the optimal range to aim for Vitamin D is 40-60 ng/mL or 100-150 nmol/L [=ng/mL X 2.5].

• Is 50 ng of vitamin D too high, just right, or not enough:

Grassroots Health Infographic (2020)

Video Links

• Magnesium for Anxiety and Depression? The Science Says Yes! [Sep 2021]

• Is there an optimal daily dose of vitamin D for immune function? [Mar 2021]

• Master Your Sleep & Be More Alert When Awake | Huberman Lab Podcast #2: Supplements [Jan 2021]

• The Science of Nitric Oxide | Consumer Health Animation [Apr 2020]

• Why magnesium is so good for you? [Mar 2016]

• If you want a deeper understanding of the physiological stress response and the autonomic nervous system, then I would highly recommend watching: Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10 (Timestamps under SHOW MORE; available to listen on other platforms). By doing so, you may develop a better self-awareness of what is going on in your body, and therefore may be able to mitigate the stress response (in time of need).

Further Reading

• Magnesium

  • 10 Interesting Types of Magnesium (and What to Use Each For)

  • https://examine.com/supplements/magnesium/

  • Top 10 Foods Highest in Magnesium

  • Magnesium Helps IBS Symptoms

  • Can Magnesium Make You Feel Worse?: "14 of the most common reasons why you might feel worse".

• Vitamin D

  • Loading Dose Vitamin D*Calculator

  • http://dminder.ontometrics.com/ [Free app to track and manage your Vitamin D]

  • https://vitamindwiki.com/Vitamin+D+Cofactors+in+a+nutshell

  • A comprehensive list of research related to Vitamin D and Covid-19

• Vitamin K2

  • If you are on blood thinner medication (e.g. Warfarin) then you need medical advice on how much Vitamin K you can take from food/supplements.

  • 20 Foods That Are High in Vitamin K

  • See http://www.vitamindprotocol.com/ for more info about K2.

_______

FAQ

Based on feedback/questions from the comments (to integrate into the next 101(?) release of this post):

#1 Which Form?

Based on the Video and Further Reading links:

• Magnesium glycinate (which I take) has high bioavailability and glycine (amino acid) is a sleep aid.

• Magnesium L-threonate which Dr. Andrew Huberman recommends, purportedly passes through the blood-brain-barrier (BBB), so better for the mind.

• The Mod at r/magnesium prefers magnesium chloride.

• Taking other forms that have a laxative effect can be counterintuitive as you may lose magnesium through increased excretion.

• Others in this post mention taurate and malate helped.

#2 Antagonists

• There are some nutrients that are antagonists to magnesium.

• From the Magnesium section in Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients they are calcium, phosphorous and a high-intake of zinc.

• One symptom of too high calcium and/or too little magnesium is constipation and vice-versa for loose bowels.

#3 RDA

• You could compare what is written on the back of your bottle/packet with the RDA here: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/:

Very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity [57]

• http://www.vitamindprotocol.com/ :

How much magnesium should you take each day with vitamin D3?

Depends on how much magnesium is in your diet already. 200 mg or lower spread throughout your day is a good place to start. Then gradually raise your dose until you feel you are taking to much. You don't have to be too fussy as when you start getting near to the point of bowel tolerance your stools will become softer and more easy to pass. If you continue to increase your intake at that point you'll find you need to stay close to the restroom all day. We continue to recommend magnesium glycinate, it has the highest absorption rate combined with being easily tolerated by most people.

#4 Anxiety

• Here are posts from r/VitaminD that mention anxiety.

#5 Dose/Timing

• I'm currently taking prepackaged Vitamin D3 2,000-4,000IU (dependent on my planned sunlight exposure) with K2 MK 7 in MCT oil (so already fat-soluble) drops in the morning;

• 200-300mg magnesium glycinate (the milligram amount is the amount of elemental magnesium so ~50-75% of the RDA) most nights .

• Sometimes cod liver oil instead of the Vitamin D3 as it also contains omega-3 and Vitamin A.

• Vitamin D can be more stimulating; magnesium more relaxing/sleep-inducing (YMMV). When I took my Vitamin D3 in the afternoon or later I had insomnia.

I also take L-theanine with tea/coffee (for increasing GABA):

• r/Nootropics: Systematic review of caffeine + L-theanine as a cognitive enhancer in humans and for treatment of ADHD symptoms [July 2021]

• Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial [Oct 2019]

#6 Magnesium Intolerance?

From r/magnesium sidebar:

• Magnesium Intolerance? Consider Thiamine (Vitamin B1)! https://youtu.be/pBxWivhBdpA

• And helpful reply from u/Flinkle:

You may have a thiamine deficiency/inability to activate thiamine because of your magnesium deficiency. That can cause the issues you've had when taking magnesium. You might try starting off with a good B complex, then add 25mg of thiamine, and bump up it if you don't have any issues with it after a week or so (it can make you feel worse before you feel better...that's why it's better to start low). I'm still working on raising my magnesium levels (without the issued you've experienced), so I don't take thiamine all the time, but I've taken as much as 500mg in one day, and it definitely makes me feel better.

#7 Magnesium in Food

• Magnesium: Are We Consuming Enough?:

Today's soil is depleted of minerals, and therefore the crops and vegetables grown in that soil are not as mineral-rich as they used to be. Approximately half of the US population consumes less than the required amount of magnesium. Even those who strive for better nutrition in whole foods can fall short, due to magnesium removal during food processing.

• Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis (PDF copy) [2017]:

Since 1940 there has been a tremendous decline in the micronutrient density of foods. In the UK for example, there has been loss of magnesium in beef (−4 to −8%), bacon (−18%), chicken (−4%), cheddar cheese (−38%), parmesan cheese (−70%), whole milk (−21%) and vegetables (−24%).⁶¹ The loss of magnesium during food refining/processing is significant: white flour (−82%), polished rice (−83%), starch (−97%) and white sugar (−99%).¹² Since 1968 the magnesium content in wheat has dropped almost 20%, which may be due to acidic soil, yield dilution and unbalanced crop fertilisation (high levels of nitrogen, phosphorus and potassium, the latter of which antagonises the absorption of magnesium in plants).⁶² One review paper concluded: 'Magnesium deficiency in plants is becoming an increasingly severe problem with the development of industry and agriculture and the increase in human population'^{. 62} Processed foods, fat, refined flour and sugars are all devoid of magnesium, and thus our Western diet predisposes us to magnesium deficiency. Good dietary sources of magnesium include nuts, dark chocolate and unrefined whole grains.

#8 K2

• Vitamin K1 vs. K2: What's the Difference? [May 2021]

• Vitamin K2 MK-7 and Cardiovascular Calcification [Oct 2018]:

Vitamin K2 MK-7 and the Activation of Osteocalcin and MGP

Taking a daily vitamin K2 MK-7 supplement is an action people can take to prevent arterial calcification. K2 has even been shown to reverse existing calcification and restore flexibility and elasticity to vessels.

• http://www.vitamindprotocol.com/the-vitamin-k2-revolution.html:

I Have Heard That Vitamin K2 Can Reduce Arterial Calcification, Is This True?

In 2004 the Rotterdam study of 4807 people, showed that just 0.032 mg of Vitamin K2, reduced arterial calcification by 50%, cardiovascular risk by 50% and all-cause mortality by 25%. If one thinks for a second the consequences of those findings. 0.032 mg of K2 is a "tiny" amount. And that tiny amount reduced cardiovascular risk (including heart attacks) by 50%. There is no drug, no supplement, no surgical procedure, nothing that comes close to doing that.

#9 Maximum Dose

• Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis (PDF copy) [2017]:

Magnesium Intake

'The homeostatic mechanisms to regulate magnesium balance were developed millions of years ago. Investigations of the macro- and micro-nutrient supply in Paleoithic nutrition of the former hunter/gatherer societies showed a magnesium uptake with the usual diet of about 600 mg magnesium/day, much higher than today'. Our homeostatic mechanisms and genome are still the same as with our ancestors in the Stone Age. This means our metabolism is best adapted to a high magnesium intake.⁵

• https://www.livescience.com/42972-magnesium-supplements-facts.html:

Magnesium is one of the seven major minerals that the body needs in relatively large amounts (Calcium, potassium, sodium, chloride, potassium and phosphorus are the others). But too much of one major mineral can lead to a deficiency in another, and excessive magnesium can in turn cause a deficiency in calcium . Few people overdose on minerals from food. However, it is possible to get too much magnesium from supplements or laxatives.

Keep taking your MEDS: Mindfulness, Exercise, Diet, Sleep (with the appropriate DOSE )✌️

Taking Vitamin D And Magnesium

Source: https://www.reddit.com/r/Supplements/comments/pwhur7/how_vitamin_d_and_magnesium_work_together_50_of/