Solaray Magnesium Glycinate Dietary Supplement, 400 mg per 4 Capsules, 120 Count
The role of vitamin D and magnesium in the prevention of osteoporosis
Everyone knows that calcium is one of the most important building blocks necessary for the formation of bone and dental tissue. Nevertheless, the composition of the bones, in addition to calcium, includes many other components. These include a very important element of magnesium, the deficiency of which is quite common. Vitamin D is necessary in order to ensure the delivery of calcium to the bones. Both of these vital elements are responsible for the absorption of calcium from food and its entry into bone tissue: without them, the musculoskeletal system cannot function properly. Calcium should always be deliberately taken in combination with magnesium and vitamin D to improve calcium absorption and ensure healthy bones and joints. Therefore, foods containing vitamin D and magnesium should be included in the diet to eliminate these important nutrient deficiencies. Medications with a high vitamin D content, shown to prevent and reduce the severity of osteoporosis, also have a beneficial effect.
What is osteoporosis?
Osteoporosis or bone loss is a disease characterized by a decrease in bone density and an increased risk of bone fractures. Clinical manifestations are observed when the ratio of synthesis and resorption of bone tissue changes in the direction of increasing resorption, while, for example, the process of formation of new bone tissue slows down, and, as a result, its destruction begins to predominate. Both mechanisms are involved in the process of regular remodeling of bone tissue, within which there is a continuous replacement of old bone tissue with a new one. Thanks to this, every seven to ten years the human skeleton is completely updated. The hormones estrogen and androgen prevent a decrease in bone mineral density. In women during menopause, the level of estrogen decreases, so women in older age are more likely to develop osteoporosis than men of the same age. In approximately 95% of cases, primary osteoporosis is detected. On the other hand, patients with diabetes due to other diseases, as well as patients who take drugs with cortisone or have hyperthyroidism, are at particular risk for the development of secondary osteoporosis. Especially often osteoporosis affects the vertebral bodies and the femoral neck, firstly, because they are quite fragile, and, secondly, because they have to take on a significant burden. It also increases the susceptibility of the remaining bones of the skeleton to fractures.
Magnesium and vitamin D deficiency as a possible factor of osteoporosis aggravation
In the absence of two biofactors that are important for the synthesis of bone tissue - vitamin D and magnesium - the course of osteoporosis can be aggravated. According to recently published data, magnesium also serves as a stabilizer in the formation of bone tissue. Without the stabilizing effect of magnesium in the process of synthesis of bone tissue, its density also decreases. The term "osteoporosis" means an insufficient amount of calcium in the bones, but it is not necessary that calcium is also absent in other organs and tissues. Calcium is removed from the skeleton and enters the bloodstream. It is at this stage that the inclusion of foods high in the healthy trace element magnesium and vitamin D in the diet can help retain calcium where it is most needed. Strengthening of bone tissue and increase its synthesis also contributes to regular physical activity. In addition, physical activity also provides muscle strengthening: due to flabby and weak muscles, an additional load on the skeleton is created, which adversely affects the bone mass. Even regular walks, dance classes and a small set of exercises contribute to the preservation of bone density: just choose what you like!
Why is vitamin D important for our bone structure?
Vitamin D is responsible for many important tasks in our body. This, for example, an indispensable biofactor for the proper functioning of our immune system! Another major task of vitamin D lies in the regulation of calcium in our body. It regulates the absorption of calcium from the diet. Therefore, vitamin D is often prescribed as a preventive measure against rickets. In this disease - also called "softening of the bones" - the bones need the necessary calcium, as a consequence of this is their violation of mineralization, which leads to shortening and curvature of the limbs. However, vitamin D deficiency can also exacerbate diseases, like osteoporosis.
What is vitamin D and how is it synthesized?
Vitamin D is one of the few vitamins that people can synthesize themselves. Thus, its name "vitamin" is not fully applicable, because it is in fact a prohormone. Vitamin D is activated when sunlight hits the skin. Vitamin D3 is synthesized from dehydrocholesterol. From the blood it enters the liver, where it is converted into a storage form.
A healthy Central European adult who goes daily for 20-30 minutes in the sun can fully satisfy the body's need for vitamin D. After about 30 minutes, 250 micrograms of vitamin D is synthesized on a summer day. The body then actually stops the synthesis in order to eliminate overdose. Vitamin D waste is stored in adipose tissue, which will be obtained and activated during the winter months when the sun emits not enough ultraviolet radiation to synthesize vitamin D. Therefore, it is important to get enough vitamin D in the summer!
Vitamin D is synthesized by the sun - is it that simple?
In order for the body itself to synthesize vitamin D, the skin is sufficiently exposed to the sun to begin its synthesis. Too much clothing and sunscreen with a high sun protection factor can interfere with the synthesis of vitamin D, because they prevent UV radiation. In this case, should we use less sunscreen? This is indeed a dilemma in times when there are more informed warnings about the dangers of skin cancer.
However, vitamin D3 deficiency can easily occur during the winter months. In Central Europe, the angle of incidence of the sun's rays is too flat, so the necessary UV - radiation cannot even reach us. North of the 42nd parallel (i.e., the approximate location of Barcelona or Boston), is the period from November to February; north of the 52nd parallel (i.e. north of Berlin or Edmonton), it is even from October to March. People with darker skin find it harder to synthesize vitamin D3, the darker the skin color, the slower the synthesis of vitamin D. In turn, dark skin is better protected from the harmful effects of sunlight, which allows you to sunbathe a little longer without risking to burn. But if you intend to spend a few hours outdoors, then never forget to apply sunscreen! Do not be exposed to the sun for too long according to your skin type.
Vitamin D in foods
Fortunately, vitamin D3 can be obtained from products, albeit in limited quantities. Vitamin D3 is in fish, eggs and dairy products. Older people need more vitamin D due to the higher risk of osteoporosis. They move less, therefore they spend less time outdoors. In addition, the synthesis in the skin slows down significantly with age. To eliminate vitamin D deficiency, you must take vitamin D extra.
The value of magnesium for bone health
Magnesium is best known for its role in maintaining muscle performance. Magnesium is necessary for muscles to relax after exercise. Therefore, magnesium deficiency manifests itself quite quickly in the form of night cramps, which reduce calf muscles, and arrhythmias, because the heart is also “just” muscle. For women, magnesium is especially important because it has an antispasmodic effect. The body can store magnesium, but not in adipose tissue, where vitamin D is deposited, but in bone and tooth. Approximately 60% of the 25 g of magnesium entering the body are subsequently bound to bone and dental tissue. Only about 1% of the total magnesium enters the bloodstream with proteins. The remaining proportion of magnesium is distributed in the muscles and soft tissues, where it is associated, for example, with ATP (adenosine triphosphate, the “fuel” of our cells) to perform its functions. Magnesium is not stored passively in the bones, but participates in the stabilization of bone tissue, as well as in the processes of growth and mineralization of the bones. With an insufficient amount of magnesium, it does not perform these important functions, as a result of which the course of such diseases as osteoporosis worsens. Therefore, both the considered mineral substances are necessary for the bone tissue cells. So, it is logical to assume that calcium and magnesium daily enter the body in sufficient quantities with food and drinks, for example, mineral water. If a deficiency is detected, appropriate preparations should be used. Finally, another equally important function of magnesium — the activation of vitamin D — should be mentioned. Vitamin D or, more precisely, calcitriol in turn regulates the absorption of calcium and magnesium in the small intestine. Thus, it can be argued that both biofactors have a direct and critical effect on their own absorption from food.
What is the need for bones in magnesium?
Since the average European citizen's diet includes foods with a relatively low magnesium content, a slight deficiency of this substance is quite common. Many other factors in our daily life force our bodies to use or remove large amounts of magnesium than usual.
For example, during exercise, magnesium is consumed during intensive muscle work, but it is also displayed along with sweat. In patients with chronic diseases such as diabetes, magnesium is also excreted in large quantities. According to the recommendations of the German Nutrition Society, depending on age and sex, a healthy person should receive from 300 to 400 mg of magnesium. Those at risk or experiencing a higher need for magnesium in connection with taking medications should consult a physician before increasing the dose of magnesium in order to prevent deficiency.
Foods that contain magnesium
The sources of magnesium are cereals, nuts and plant sprouts, for example, South American quinoa and amaranth plants, as well as pumpkin and sunflower seeds, sesame and almonds. Seaweed and, of course, some varieties of mineral water also contain magnesium. So, when buying mineral water, in addition to the calcium content, pay attention to the magnesium content per liter of water: with its help, you can easily cover your need for this mineral. Great news for chocolate lovers: 100 g of cocoa powder contain 420 mg of magnesium. Therefore, to strengthen the bones, you can often eat a small amount of dark chocolate, because depending on the cocoa content, the bitter chocolate contains about 292 mg of magnesium. Vegetarians find it easier to provide the body with magnesium than those who prefer meat - at least if they like tofu. Soy products contain about 260 mg of magnesium per 100 g.
Prevention of osteoporosis is not limited to calcium intake.
If we talk about osteoporosis, we should not limit only the effect on the bones and the need for calcium intake: for the proper course of complex processes in our body is not enough. Effective prevention of osteoporosis and calcium intake in those areas of the body where it is needed most are possible only with the right balance of magnesium and vitamin D. Do not forget to discuss preventive measures with your doctor, because even in this matter you should be guided by the individual characteristics of each individual person.
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