Magnesium Optimises Vitamin D Status

Magnesium may be the missing piece in optimising your Vitamin D status.

A newly published human randomised controlled trial suggests that supplemental magnesium doesn’t just support vitamin D,  it regulates it. Full text link in the comments.

📈 People who were low in vitamin D saw their levels increase

📉 People who were already high, potentially excessive, saw their levels decrease

🌟 In other words, magnesium helped move vitamin D levels towards optimal.

Why this matters?

Like other nutrients, Vitamin D doesn’t work on a “more is better” scale. It follows a U-shaped curve:

❎Too little = problems

❎Too much = problems

The goal is the Goldilocks zone in the middle.

This study showed magnesium may help keep vitamin D in that optimal middle ground.

🔍 What made this study special?

This wasn’t a one-size-fits-all protocol.

Magnesium dosing was personalised based on genotype and dietary analysis, exactly how optimisation should be done.

And here’s the fascinating part . . .

How can Magnesium optimise Vitamin D status?

🦠 The regulation of Vitamin D appeared to be achieved via gut bacteria. Magnesium supplementation increased populations of gut bacteria involved in Vitamin D precursor synthesis and Vitamin D conversion into its active forms.

In other words, magnesium didn’t affect vitamin D directly, but helped gut bacteria to do it.

Key Takeaways?

➡️ Many people do not achieve optimal vitamin D and magnesium through sunlight and diet alone.

➡️ If your status is insufficient, targeted supplementation can be beneficial

➡️ Analyse and test first. Then supplement only what you actually need

➡️ Food first! Prioritise whole food sources of magnesium, such as:

🥬 Dark leafy greens

🫛 Legumes

🍫 Cocoa

🐟 Fatty fish

🥜 Nuts

🥑 Avocados

🌾 Whole grains

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