Almost everyone is deficient in these 2 nutrients - Magnesium & Vitamin D

Today, I want to write about 2 very important nutrients, magnesium and Vitamin D. Magnesium, a critical mineral, and Vitamin D, arguably the most important vitamin and also a steroidal hormone. Why these 2 nutrients? Reason why is because almost everyone is deficient in both these important nutrients, and most health screening and typical blood work do not show in test results. In a nutshell, conventional blood tests or health screening either does not include or involve functional lab tests for measuring both these nutrients. As a result, there is a high chance doctors miss these deficiencies or misdiagnose if the patients are deficient in both these nutrients. 

Now, let's talk about Vitamin D. I had previously wrote about this powerful hormone in previous post, but I will discuss a little bit more in this time. All of other popular vitamins, my favorite is Vitamin D. Why? Firstly, it is one of the most powerful anti-cancer hormone which has been protecting us from this deadly disease for years. Secondly, it is actually a hormone and not a vitamin, as the ability of this hormone to regulate anti-bactericidal proteins, enables the body to produce more then 200 anti-microbial peptides, and regulates more genes in the body then any other hormones. It is just amazingly powerful! 

When we talk about Vitamin D, we tend to associate sun exposure and perhaps over the counter supplements. Some of us talk about certain foods in diet which is part of our vitamin D source. But how much of this vital hormone absorption are we all getting from foods, sun exposure and even supplements? We may hear about people investing on multi-vitamins, fish oils and vitamin C supplements, but how about Vitamin D? How much does the public know about this critical hormone? 

There are so many books written about the importance of Vitamin D and our health, especially the association with cancer. Tons of studies have shown the importance of vitamin D (journals listed below) for optimal health and important bodily functions. But guess what? Most of us (especially women), are still afraid of getting sun exposure. From my point of view, the most cheapest (it's FREE) available Vitamin D source, is the sun. Why would anyone spend money on supplements? It just doesn't make sense. By the way, most Vitamin D supplements are non bio-available and derived from synthetic sources. 

People who are lack of sun exposure and efficient in Vitamin D levels, are at high risk of developing cancer and other health illnesses such as osteoporosis, respiratory disorders, migraines, depression, arthritis, heart disease, diabetes, etc. Pale, white skin girls who is afraid of sunlight typically suffers from mood swings (neurotransmitter imbalance) and in some cases, depression. Dark skin folks who are lack of sun exposure and Vitamin D levels, in most cases develop similiar symptoms. Typically, dark skin people requires 3 times more sun exposure then fair skin people. For instance, if a fair skin female adult requires 15 mins a day of sun exposure, then dark skin adult will need approximately 45 mins of vitamin D absorption. The problem is, almost everyone is avoiding sun exposure, having the phobia of developing skin cancer, no thanks to industry which manufacture sun block products. For desk jockeys, it is even worst, as they hardly have time to be exposed under the sun during weekdays, and how many amongst us do go outdoor to spend 30-45 mins on both Saturday and Sunday to enjoy the sun wearing minimal clothing?  

How about people who is consuming primarily vegetarians or vegans? That would almost reduce their levels of Vitamin D tremendously. Foods that contains Vitamin D, are mainly from seafoods, eggs, milk, and meats. In a nutshell, animal based foods. We were never evolved to consume solely plants based foods, as we are hunter gatherers and animal based foods are supposed to be part of our diet. Diet plays a very important role too in Vitamin D source, and it is almost impossible to be overdose or having excess amount of Vitamin D from consuming foods containing this nutrient. Toxicity of Vitamin D is extremely rare, unless you spent hours daily under strong sun, consume high amount of foods with contain this nutrient and at the same time, overdose yourself with high amount of Vitamin D supplement. For most people, deficiency of Vitamin D is so common and it is linked to so many health problems and diseases. 

The big question is, how do I know if I'm deficient in Vitamin D? Which test should I run with my doctor? is it available in all clinical labs and hospitals? Well, in most typical health screening package, it does not include ad-hoc test for Vitamin D levels. The functional lab test you should be doing is 25-hydroxyvitamin D. If the result comes back below 50 ng/ml, you are deficient in this nutrient/hormone. Meanwhile, not all clinical labs or hospitals capable of running this test, depending on which country you are staying and your location too. 

Now, let's talk about magnesium. Most of us have heard about sodium, calcium and potassium. What about magnesium and it's importance to our bodily functions and health? Do you know that as much as 50-60% of total amount of magnesium in the body is stored in the bones? What does that tells you? It is so important, that this mineral is needed for more then 300 biochemical reactions in the body. From teeth and bone functions to calming down the nervous system and energy production to heart health, this mineral is crucial to our health, and it is also very commonly overlooked by many health professionals. Every cell in the body, requires adequate magnesium to function properly. 

How would I know if I'm deficient in magnesium? First of all, let talk about your diet. What did you eat during breakfast and lunch today? How about your dinner? Can you list down the foods you consume for the last few days? If you have been eating mostly processed, junk or fast foods, you are definitely deficient in magnesium. As for alcoholics, frequent urinary loss of magnesium will just make things go from bad to worst. Diabetic patients will also suffer and aggravate the depletion of magnesium in the body due to long term use of diuretics and other combined use of prescription drugs. There is no way you can get any health from eating crap or garbage. No rocket science, just plain common sense. And for whoever regularly suffer from prolong periods of diarheaa, wasting of magnesium will also occur from these chronic episodes of poor bowel movement. Imagine someone who often suffer weekly diarheaa for years and years. 

In conventional health screening and lab tests, magnesium deficiency is often misdiagnosed because it does not show up in blood tests, due to only 1% is found in the blood itself. Let me ask you, how many doctors actually run regular blood test measuring magnesium levels? The answer is virtually zero. 

Why Does Your Body Loses Magnesium? 

- Agriculture, modern conventional farming, typically uses fertilizers which consist of only nitrogen, phosphorus, and potassium. Poor quality soil in non organic farming depletes the minerals, that is why it is so important to eat organic whole foods. 
- Fluoride, binds to magnesium and making it insoluble, end up depositing in the bones.
- Sugars, your magnesium levels will deplete faster then you can even blink. It takes high amount of molecules of magnesium to metabolize a single glucose molecule!
- Alcohol consumption (kidneys excretes up to 260% more of magnesium every time you drink that booze!)
- Consumption of foods high in phytic acids. It binds to certain minerals including magnesium in the intestines and inhibit absorption, causing it unused and excreted out from the body. 
- Consumption of processed/junk foods, loaded with sugars and anti-nutrient binding substances.
- Mercury, blocks the immune functions of magnesium. Sources such as amalgam fillings, certain fishes and vaccines,
-  Excessive sweating causes depletion of magnesium. 
- Diuretics, anti-hypertensive drugs, asthma medications, insulin, certain antibiotics, birth control pills
- Chronic Stress, causing minerals (including magnesium), anti-oxidants and vitamins depletion. 

Symptoms of high possibility of magnesium deficiency: 

1. Inability to have quality sleep
2. Dry, itchy skin
3. Often feels thirsty 
4. Often feels hungry, cravings for sugars/carbs 
5. Frequent urination 
6. Tingling or numbness in the hands or feet
7. Sores, wound or bruises that heal slowly
8. Unexplained weight loss
9. Blurry vision that changes from day to day
10. Fatigue, unexplained tiredness, low energy levels
11. Frequent or recurring skin, gum, bladder or vaginal yeast infections
12. Muscles spasm or cramps
13. Irritability 
14. Menstrual Cramps ( couple days before or during, varies on individual female)
15. Insulin Resistance
16. Infertility
17. Thyroid Dsyfunctions
18. Kidney stones
19. Poor short term memory
20. Constipation

Foods Rich in Magnesium

- Cacao/Chocolate (preferably raw and organic)

- Dark leafy green vegetables/ Spinach(preferably organic)

- Fish

- Coffee (preferably organic and high quality)

- Artichokes

- Organs meat
- Rock salt, Himalayan Pink Salt, Celtic Sea Salt (use it in your water or cooking)
- Kelp & Nettle (as herbs form, ensure it is organic)
- Magnesium Oil (as supplement form)

Journals (Magnesium) 

http://jic.sagepub.com/content/20/1/3.abstract

http://www.ncbi.nlm.nih.gov/pubmed/19828898

http://care.diabetesjournals.org/content/28/5/1175.abstract

http://www.ncbi.nlm.nih.gov/pubmed/15607643

http://www.ncbi.nlm.nih.gov/pubmed/24233809

http://www.ncbi.nlm.nih.gov/pubmed/17202650

http://www.ncbi.nlm.nih.gov/pubmed/22668657

http://www.ncbi.nlm.nih.gov/pubmed/8173141

http://www.ncbi.nlm.nih.gov/pubmed/3565422

http://www.ncbi.nlm.nih.gov/pubmed/2353669

http://www.ncbi.nlm.nih.gov/pubmed/16272623

http://www.ncbi.nlm.nih.gov/pubmed/6499696

Journals (Vitamin D)

http://www.ncbi.nlm.nih.gov/pubmed/18088161

http://www.ncbi.nlm.nih.gov/pubmed/24082782

http://www.ncbi.nlm.nih.gov/pubmed/22016447

http://www.ncbi.nlm.nih.gov/pubmed/22266772

http://www.ncbi.nlm.nih.gov/pubmed/21789969

http://www.ncbi.nlm.nih.gov/pubmed/18846317

http://www.ncbi.nlm.nih.gov/pubmed/23573085

http://www.ncbi.nlm.nih.gov/pubmed/21889571

http://www.ncbi.nlm.nih.gov/pubmed/23912328

http://www.ncbi.nlm.nih.gov/pubmed/19593102