Magnesium & Vitamin D3
by Valentina Quintana at Jul 19, 2023
The Role of Magnesium and Vitamin D3 in Stress and Immunity
The Immune System
The Nervous System
The former acts quickly, releasing adrenaline and noradrenaline, and the latter, a little slower, releasing the famous cortisol. Both, in turn, directly influence the capacity of the immune system.
Every time our body suffers physical or psychological stress, these mechanisms are activated and try to bring the body to a new state that allows us to adapt and find a balance. However, when stress is maintained for a long time, these mechanisms are deregulated and become exhausted, causing various problems such as depression, anxiety, frequent infections, infections, skin problems, gastrointestinal problems, among others.
The Importance Of Magnesium
Magnesium for stress management:
In the nervous system, magnesium is crucial for communication between neurons and its deficiency has been associated with depression, anxiety, memory loss and also an altered response of the neurohormonal system that regulates the stress you read above.
Magnesium supplementation has been shown to be beneficial in improving sleep quality, muscle health, regulating digestion - all the things that are altered when you have stress, have you noticed? and also improves mood and decreases anxiety symptoms,
among other benefits.
Magnesium to boost the immune system:
How much magnesium do we need?
Food Sources of Magnesium
- Animal sources: salmon, chicken, raw eggs, yogurt and milk.
- Plant sources: cereals such as oat bran and brown rice, nuts such as brazil nuts, cashews, almonds, hazelnuts and peanuts. Some fruits such as avocado and banana, and other foods such as chickpeas, Swiss chard and cocoa.
- Consumption ideas: you can prepare a delicious banana smoothie with cocoa and natural peanut butter for breakfast, and a colorful chard, avocado and mushroom salad with chickpeas and brown rice for lunch or dinner.
Vitamin D: From the sun to your cells
Vitamin D and stress
On the other hand, a vitamin D deficit has been associated with anxiety, depression, attentional deficit, and other states of physical stress such as muscle-tendon injuries, cardiovascular disease, among others.
Vitamin D to boost the immune system
vitamin D helps maintain the integrity of physical barriers such as the skin, digestive tract and respiratory tract.
Difference between vitamin D and vitamin D3
depend on the function of other organs, which in many people is impaired.
It should be taken into account that, with age, the capacity to produce this vitamin decreases, as well as in winter and in high latitudes, so its supplementation is more necessary.
How much Vitamin D do I need?
Food Sources of Vitamin D
- Sun: 15 minutes of sun exposure per day at midday on hands, arms and face provides approximately 1,000 IU.
- Animal sources: mainly fatty fish such as salmon, mackerel, sardines, poultry such as chicken, egg yolk, fortified yogurt and milk.
- Vegetable sources: Portobello mushrooms and fortified products such as vegetable drinks, orange juice and cereals.
By Valentina Quintana
- Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672.
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429.
- Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236. https://doi.org/10.3390/nu12010236. https://doi.org/10.3390/nu12010236. https://doi.org/10.3390/nu12010236
- Linus Pauling Institute, Micronutrient Information Center - Vitamin D Sources (n. d.). Oregon State University. Retrieved November 2, 2021, from https://lpi.oregonstate.edu/mic/vitamins/vitamin-D#sources