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That said, we all know that getting enough sun is not always easy—especially in the winter. And since too much sun exposure carries other risks, it also isn’t a great idea to just soak up the rays with abandon. Instead, it is absolutely essential to make sure we’re doing everything we can to amp up our vitamin D levels in the healthiest ways possible. Magnesium is essential for properly metabolizing vitamin D and transporting it in the blood. “Nutrients usually act in a coordinated manner in the body. Intestinal absorption and subsequent metabolism of a particular nutrient, to a certain extent, is dependent on the availability of other nutrients,” a recent report in the National Library of Medicine explains. “Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.” In other words, a magnesium deficiency can exacerbate a vitamin D deficiency, so be sure you’re getting enough of both.Wolf If You See Me Talking To Myself Do Not Disturb Im Having A Staff Meeting Shirt
It seems basic, but incorporating foods that have high levels of vitamin D can help if your levels are low. The nutrient is fat-soluble, which means it’s best absorbed when eaten with something like dairy. Fill your plate with foods like salmon and rainbow trout, full-fat dairy like milk and yogurt, and fortified foods like orange juice and cereal. (Note from Margaux: My favorite is the Purely Elizabeth cereal, which has both fiber and vitamin D while being gluten-free.) If you’re worried about vitamin D deficiency, it may be tempting to go for a high single dose in the form of ampoules of over 100,000 IU. However, that seems to be less effective for maintaining constant blood levels over the long term than simply taking smaller regular doses of around 800 to 2000 IU daily. Megadoses should instead be reserved for cases of severe deficiency and must be prescribed by a doctor.
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