In today’s re-released episode, Dr. Lisa and Dr. Toni discuss what you need to know about magnesium. Magnesium is one of our favourite nutritional supplements because of its role in hormone balance, aging and mood. Are you experiencing symptoms of low magnesium? Find out why you might need to have more magnesium in your life!
Why is magnesium so important?
Involved in over 300 enzymatic reactions in your body
Found in your bones, cardiovascular system, nervous system and in every cell in your body – less than 1% of magnesium in your body found in your blood
Acts as a natural muscle relaxant
Calms your nervous system
Plays an important role for your energy production
Influences GABA for relaxation and melatonin for sleep
Influences your love and bonding hormone oxytocin
Supports your liver detoxification pathways to promote breakdown and elimination of excess estrogen, which is linked with breast tenderness, fibroids, heavy periods, endometriosis symptoms (see Episode 21 for more info)
Important for your thyroid function – research links magnesium levels with thyroid health (see Episode 42 for more info)
Low magnesium levels are linked with high oxidative stress and low grade inflammation associated with signs of aging like cognitive decline, wrinkles, etc.
Important modulator of your receptors in the brain like NMDA receptors which are involved in memory function and depression
Can protect you against calcium deposits in your soft tissue like calcium oxalate kidney stones or calcifications in your arteries
Supports your utilization of vitamin D
Helps insulin work to control your blood sugar
What are symptoms of low magnesium?
Low energy
Low mood, anxiety, panic (see Episode 81 for more info)
Muscle aches and pains
Menstrual cramps, PMS, hormonal imbalances (see Episode 21 for more info)
Blood sugar imbalances (see Episode 45 for more info)
Dr. Lisa loves her hella hydrating serum from Joyous Health with rosehip oil and hyaluronic acid, as well as her favourite brands of dark chocolate – Zazubean 80% or Giddy Yoyo.
Dr. Toni is a big fan of Epsom gel, as well as using her neti pot with saline and xylitol for reducing extra irritation from wildfire smoke.
What’s Happening?
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Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this re-released episode, Dr. Lisa and Dr. Toni are discussing everything you need to know about vitamin D. Vitamin D isn’t just needed for bone health and immune system – could low vitamin D be the cause of your aches, pains, low energy and mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada, over half of the population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?
Dark skin
Obesity
Older age
Malabsorption
Inflammatory Bowel Disease (due to malabsorption and inflammation)
Sunlight overprotection and/or deprivation
Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?
Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?
Reduces cellular growth
Improves cell differentiation
Regulates and controls genes
Reduces inflammation, risk of cancer, autoimmunity
Reduces muscle aches/pain, fibromyalgia
Improves mood (and energy)
Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:
Bone and muscle pain
Fatigue
Depression
Infections/dysbiosis
Frequent falls and cognitive impairment
Statin intolerance and myalgia
Preterm birth
How does vitamin D support your vagina?
Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:
Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:
study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?
Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops by NFH plus vitamin D/K for the whole family.
Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
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