Did you know that magnesium, calcium, and vitamin D have much in common and are essential for your body’s well-being? These micronutrients play significant roles in supporting various bodily functions, and here I’ll discuss each one individually, highlighting their importance and the best sources.
##Magnesium
An estimated 7 out of 10 adults have low magnesium levels but don’t realize it. Magnesium plays a part in more than 300 metabolic reactions such as energy production, DNA synthesis, insulin action, glucose regulation, lipid metabolism, blood pressure control, muscle contraction, nerve connections, and bone strength.
Here are the signs, symptoms, and illnesses linked to low magnesium:
- Fatigue
- Nausea
- Muscle weakness
- Numbness
- Tingling
- Muscle spasms
- Depression
- Osteoporosis
- Anxiety
- Irritability
- ADHD
- Migraine headaches
- Diabetes mellitus
- Cardiovascular disease
What causes low magnesium?
Be aware of the ways that your body’s magnesium levels can be reduced:
- Refined sugars cause increased urinary losses.
- Stress uses it up more quickly (anxiety, insomnia, heavy exercise, surgery, etc.).
- Certain medications, such as diuretics (Lasix); proton-pump inhibitors (Prilosec); zinc supplements (over 142 mg/day); gentamicin, digoxin, penicillamine, and chemotherapy drugs.
- Calcium supplementation with more than a 1:1 ratio of calcium to magnesium.
- Alcohol consumption increases urinary losses (30 percent of alcoholics).
- Kidney, liver, or heart disease.
- Poor intestinal health reduces absorption (Crohn’s, colitis, celiac, diarrhea states).
- Hyperthyroidism, diabetes mellitus, SIADH (anti-diuretic hormone excess)
- Age over 55 decreases absorption and increases urinary losses.
- Diet: some evidence indicates our soil and crops are becoming depleted.
What sources of magnesium are best?
Opt for magnesium compounds that dissolve well in liquid, are more completely absorbed in the gut and are bioavailable. Magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride are the best sources. Magnesium is also absorbed easily through your skin, so you can supplement with magnesium oil or Epsom salt baths.
##Calcium
Calcium is essential for various bodily functions and interactions in the body. Here are some of the calcium-rich foods you should include in your diet:
- Dairy (milk, yogurt, and cheese)
- Leafy green vegetables (kale, okra, and spinach)
- Soy (tofu, soybeans, tempeh, and edamame)
- Some fish (sardines and salmon)
- Fortified foods (breakfast cereals, plant-based milks, and fruit juices)
Vitamin D
Vitamin D supports bone health, immune system function, and mental health. Our bodies synthesize vitamin D from sun exposure, but many people don’t get enough sunlight, making it essential to consume in your diet or through supplements. Some good food sources of vitamin D include:
- Fatty fish (salmon, mackerel, and sardines)
- Cod liver oil
- Liver (beef)
- Cheese (especially Swiss and cheddar)
- Egg yolks
- Fortified foods (milk, plant-based milks, and orange juice)
It’s important to ensure that you’re consuming enough magnesium, calcium, and vitamin D in your diet. Don’t forget that supplements are available too – a daily dose of these vital micronutrients may provide significant benefits to your health.
