What is vitamin D?
Vitamin D (calciferol) is a fat soluble vitamin that can be obtained from sunlight when it directly touches the skin. It doesn’t get absorbed when you’re indoors because of windows acting as barriers. Some people refer to vitamin D as the sunshine vitamin. However, it can also be found in certain foods or supplements. Foods such as salmon, sardines, mackerel, eggs, red meat and some fortified milks have vitamin D. First and foremost we should aim to obtain vitamin D from food and sunshine. In autumn and winter, supplementation should be considered, it’s advisable to speak to your doctor for advice regarding supplements.
What is the function of vitamin D?
The role of this important vitamin is to regulate calcium and phosphate in our bodies. Calcium can only be absorbed in the body when vitamin D is present. When the body is deficient in vitamin D, this can cause bone pain in adults and rickets in children. Vitamin D also regulates other cellular functions in the body. If you want to have strong bones, healthy teeth and muscles. Ensuring that you have sufficient vitamin D by incorporating it in your daily diet through food or sunshine should be a priority because it is such an essential nutrient.
How does Vitamin K2 and Magnesium play a role?
Vitamin D works well when two other vitamins are present. Your body needs Vitamin K2 and magnesium for bone metabolism; this means that the process of bone formation and bone resorption can be helped by both these vitamins. Thus, producing healthy bones. Vitamin K2 can improve the quality of bones and may aid in the reduction of fractures as well as enhance the effectiveness of vitamin D. Vitamin D advances the production of vitamin K-dependent proteins. The other key nutrient is magnesium. It plays a crucial role in muscle and bone health and has an influence on vitamin D by improving its metabolism. Basically, in some studies, it has been shown that the enzymes that synthesise and metabolise vitamin D are magnesium-dependent. Thus, because all the above-mentioned vitamins are needed for bone and muscle health, it is important to have the right amount of each. Below is the recommended daily dose for different age groups from the National Health Service (NHS).
The NHS states that in autumn and winter vitamin D should be consumed in food. However, most people are unable to have sufficient levels of vitamin D from their diet alone, probably due to not eating the right foods as well as not having the adequate amounts needed to achieve the daily recommendations. Therefore, it is important to consider supplementation when the sun isn’t strong enough to make vitamin D in your skin.
Without further ado, the NHS recommends 10 micrograms of vitamin D a day for children over 4 years old and adults, babies and children under 4 years old 8.5 micrograms. Please see the link in the reference list for your own clarification and consult a doctor before taking any supplements.
How much Magnesium is needed?
Magnesium is an essential mineral which can be obtained from food as well as supplements; the role of magnesium; the parathyroid glands produce hormones which are important for bone health. Magnesium helps these glands function properly, it also converts food into energy. In addition to this, magnesium helps maintain healthy nerves and muscles. The NHS states that too much consumption of magnesium can be harmful, so caution is advised. The recommended daily dose as per NHS guidelines are as follows;
Ages 19-64
Women need 270 mg of magnesium per day while men need 300mg per day.
Ages 18 and under
According to the NHS children don’t need magnesium supplementation because they can get it from food, so if you’re worried about low magnesium levels, speak to a doctor as well as find clever ways of incorporating magnesium-rich foods into children’s diets.
Aim to get all your magnesium from your food: fruit (bananas, dried apricots, etc.), nuts (almonds, cashews and Brazil nuts), dark green leafy vegetables (spinach, chard, avocados, etc.).
References
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5613455/
https://link.springer.com/referenceworkentry/10.1007/978-3-030-57401-7_31
https://www.londonosteoporosisclinic.com/what-happens-to-bones-as-we-age/
https://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods
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