Fall not only brings cooler weather, but also less sunlight. This can cause our vitamin D levels to drop. Vitamin D3, also known as the “sun vitamin”, strengthens the immune system and our bones and in some cases could even inhibit unhealthy cell growth. But for vitamin D to work properly, it needs a crucial partner: magnesium.
Vitamin D without magnesium: ineffective
Although Vitamin D3 is particularly important as we get less sun it is virtually ineffective in the body if there is not enough magnesium. Magnesium activates the enzymes that are necessary for vitamin D metabolism. Magnesium deficiency can prevent vitamins from being processed properly despite sun exposure or supplements. Many people who take vitamin D therefore suffer from symptoms such as muscle cramps or headaches - this is often not the result of insufficient vitamin D, but instead of too little magnesium.
Nutrition in the fall: vitamin D and magnesium
In the fall, you can support your body with the right diet. Fatty fish, such as salmon, herring and mackerel provide valuable vitamin D. Eggs, mushrooms and fortified foods such as dairy products are also good sources. You can find magnesium in pumpkin seeds, nuts, wholegrain products and green leafy vegetables - perfect fall and winter foods! By regularly integrating these foods into your diet, you can help your body stay fit through the colder months.
Magnesium: a versatile nutrient
In addition to its role in vitamin D metabolism, magnesium supports many other functions in the body. It helps with building muscle, protein production and can even promote insulin production in type 2 diabetes by reducing insulin resistance.
Supplementation in the fall
Despite a healthy diet, it can be difficult to get enough vitamin D and magnesium from food alone in fall and winter. Supplementation can be particularly useful if you don’t get much sun or are under a lot of stress. Experts recommend a daily intake of 300-400 mg magnesium to optimally support the vitamin D effect and at the same time prevent muscle cramps and headaches.
Fit and healthy through the fall
The right diet is the key to enjoying the fall and winter months. Make sure you include foods rich in vitamin D and magnesium to provide your body with the best possible nutrition. If you often feel tired or exhausted, have your blood levels checked and talk to your doctor about possible supplementation. This will ensure that your body is optimally equipped for the cold season.
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