Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Vitamin D and calcium
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
The use of chemicals, such as fluoride and chlorine, bind to magnesium, making the water supply low in the mineral, as well. Common substances — such as sugar and caffeine — deplete the body's magnesium levels.
Magnesium absorption increased linearly from 28-39 per cent intake with increasing dietary vitamin D. Urinary magnesium was not affected, thus magnesium retention also increased linearly as a function of vitamin D intake. Plasma calcium and magnesium were not altered by vitamin D.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Although the functions of vitamin C and magnesium may not overlap like other nutrients, there's no harm in taking them simultaneously. With no known interactions, vitamin C and magnesium can safely be supplemented together.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
High salt intake increases distal load of calcium and magnesium and PTH levels which attribute to upregulation of transport molecules. Low salt intake and fluid restriction decreased calcium and magnesium load to the DCT and downregulate transport molecules.
Health conditions such as diabetes, poor absorption, chronic diarrhea, and celiac disease are associated with magnesium loss. People with alcohol use disorder are also at an increased risk of deficiency ( 2 ).
Magnesium assists your body in regulating zinc levels, but high intakes of zinc can be detrimental to magnesium absorption – only abnormally high doses (around 142 mg of zinc per day) will reduce magnesium absorption.
Milk and cheese both contain high quantities of calcium which may block magnesium absorption in some people. According to researchers, calcium-rich foods themselves aren't necessarily the problem. The issue is foods that contain a high ratio of calcium to magnesium.
Magnesium does not react with water to any significant extent. This is in contrast with calcium, immediately below magnesium in the periodic table, which does react slowly with cold water.
A high sugar diet results in the loss of minerals such as magnesium, potassium, and calcium in the urine. These minerals are not only critical to the proper function of every cell, but also play a key role in skeletal muscle contraction and function.
If you drink caffeinated beverages such as coffee, tea and soda regularly, your risk for magnesium deficiency is increased.
Symptoms of magnesium deficiency
Weakness and fatigue. Tremors or muscle twitching. Muscle cramping. Heart palpitations or heart arrhythmias.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Hypokalemia and Hyperkalemia
Magnesium depletion typically occurs after diuretic use, sustained alcohol consumption, or diabetic ketoacidosis.
Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!
Magnesium and vitamin D
One important function and benefit of vitamin D is that it helps the body absorb calcium, which in turn plays a part in how your body absorbs magnesium.
Yes, as B vitamins and magnesium don't compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake. Vitamin B and magnesium work in tandem to: promote normal function of the nervous system and normal psychological function.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
Several stud- ies suggest that the consumption of yogurt increases the absorption of phosphorous, magnesium, and zinc and reduces the cholesterol level (5).