Vitamin D and Magnesium are two of the many nutrients our body needs to stay healthy. Vitamin D plays a big role in calcium absorption and healthy bones. Magnesium is needed for more than 300 biochemical reactions in the body. Both are nutrients most people tend to be deficient in.

Vitamin D is actually a hormone rather than a vitamin. It is produced by the kidneys and helps control the concentration of calcium in the blood and is so important for the development of strong bones. If you have low vitamin D levels it can cause soft, brittle bones, bone and muscle pain and muscle weakness. Vitamin D also plays a part in muscle and immune system function. There have been studies done suggesting that Vitamin D could help in the prevention of some cancers and prevention and treatment of other diseases like diabetes and heart disease. These results are either preliminary or under debate and need long-term research. Never the less, vitamin D is vital for our health.

Sources of Vitamin D include sun exposure, food/diet and supplementation.

Sun exposure is a great source of vitamin D. It’s produced when your skin is exposed to sunshine. The amount of Vitamin D your skin makes depends on a few factors: the season (how much sunshine there is which is usually less in winter), time of day, the amount of cloud cover, air pollution and where you live. The Ultraviolet light (UV’s) in the sunlight causes your skin to make vitamin D.

Your food is another way to get some of your daily vitamin D intake as well. Eating a variety of foods from all food groups. Cod liver oil, salmon, tuna, orange juice and milk are fortified with vitamin D, cooked beef are a few foods with vitamin D levels.

However, there aren’t very many foods that contain vitamin D so getting the recommended daily amount from diet alone is tough. Sun exposure is a good way to get vitamin D, but too much sun can put you at risk for skin cancer. This is why supplementation is a great way to get your daily vitamin D. (Cleveland Clinic.org)

Everyone, of all ages, is recommended to get daily vitamin D from infants to adults. You can speak to your doctor on your individual needs. The Institute of Medicine recommends 4,000 IU/day (upper intake level) or 600 milligrams recommended dietary allowance for ages 9-70.

Magnesium is mineral. It is a nutrient that you need for so many processes in the body. In fact, magnesium is a cofactor in more than 300 biochemical reactions in the body including protein synthesis, muscle and nerve function, blood glucose control,  blood pressure regulation, energy production, oxidative phosphorylation and glycolysis (National Institutes of Health.gov).

Magnesium can help relieve pain, especially migraines and headaches, improve sleep, improve mood, can potentially lower the risk of diabetes, relieves stress and reduces muscle tension.

You can get magnesium through foods like spinach, chard, pumpkin seeds, yogurt, almonds, black beans, avocado, figs, dark chocolate, bananas, broccoli and okra. Magnesium oil or lotion  absorbs through the skin. Magnesium supplements are also a great way to make sure you’re getting enough magnesium. The average adult does not typically get the recommended daily amount, so taking a supplement can be a simple solution. (www.marketamerica.com)

By Allison Eastman

 

Sources Cited:
www.myclevelandclinic.org- Vitamin D & Vitamin D Deficiency
www.ods.od.nih.gov- National Institutes of Health Office of Dietary Supplements- Magnesium
www.marketamerica.com- Magnesium (Mg) The Super- Mineral