Vitamin D-3, the form of vitamin D produced in your epidermis, or skin, is not known for causing magnesium depletion. Vitamin D and magnesium work to keep your skeleton strong. A lack of vitamin D-3 can deplete the calcium in your bones, while over half the magnesium in your body is in your skeleton, supporting your bone density.
Vitamin D-3
Vitamin D-3 -- also called cholecalciferol -- is actually the form of vitamin D produced by your body when your skin is exposed to UVB radiation in sunlight, according to the Linus Pauling Institute. Vitamin D-2, also known as ergocalciferol, is made by plants when they are exposed to UV light. Whether your body makes vitamin D-3 or you consume D-2, the vitamin is transported to your liver, where both forms are converted into 25-hydroxyvitamin D, which is the vitamin D form your body actually uses.
D3 and Magnesium
Vitamin D-3, or the form 25-hydroxyvitamin D, has not been shown to cause a magnesium deficiency. In fact, according to the National Institutes of Health, vitamin D works together with magnesium and calcium to support your bone health. Vitamin D enables your body to absorb calcium and maintain the balance of calcium in your blood and bones, while magnesium helps maintain strong, dense bones. A lack of either nutrient can cause soft, weak bones, resulting in bone and muscle pain.
Deficiencies
A vitamin D deficiency means that your body is unable to regulate or balance the levels of calcium in your bones and blood. This can lead it to leech calcium from your bones, resulting in a condition called osteomalacia, in which your bones are soft. It can also cause weak muscles, leading to muscular pain. A magnesium deficiency damages many of your body’s systems, including your muscle and nervous systems, causing symptoms like restlessness, nausea and vomiting, heart arrhythmias, headaches, seizures, muscle cramping and spasms.
Sources and Amounts
Adults need 15 micrograms of vitamin D every day. Your body can make this in about 10 minutes of exposure to the sun. There are few dietary sources of vitamin D, but salmon, fish liver oils and some fortified foods can provide vitamin D. Adult males between the ages of 19 and 30 need 400 milligrams of magnesium daily, while women the same age need 310 milligrams. Men 31 and older need 420 milligrams every day, and women 31 and older need 320 milligrams. You can find magnesium in green vegetables, whole grains, nuts and seeds.
Member Comments