COVID-19 Tip: Your Immune System Needs Vitamin D to fight COVID-19, and Vitamin D needs MAGNESIUM
If I asked you to take your Vitamin D with Dark Chocolate right after a healthy dinner, would you be more inclined to take it regularly?
Bottom line: Vitamin D should be taken with your biggest meal of the day, with Magnesium-containing foods (or supplement), for optimal absorption and activation.
In case you missed it: Vitamin D is vitally important for your immune system to function correctly. Vitamin D deficiency (level less than 30 ng/mL) is strongly associated with an increased chance of testing positive for COVID-19, and increased severity and mortality of COVID-19 hospitalization. Aggressive Vitamin D replacement is associated with decreased severity and mortality of COVID-19, in multiple small reports. There is enough convincing data in COVID-19 that the UK has now started giving free Vitamin D to its most vulnerable citizens! Please refer back to October webinar and November’s newsletter for more on Vitamin D dosing and research.
Why Magnesium? According to research, all of the enzymes that activate vitamin D seem to require Magnesium in order to work; Magnesium acts as a cofactor for those enzymes in the liver and kidneys. According to WHO statistics, about 75% of the US population is deficient in Magnesium and does not meet the RDA (recommended daily allowance) minimum of 320mg (women) & 420mg (men)!
Signs of Magnesium deficiency: constipation, leg cramps, heart palpitations & arrhythmias, migraines, fatigue, high blood pressure, osteoporosis, seizures, poor memory, anxiety, stress, insomnia, neuropathy. Common diuretic medications (such as furosemide/Lasix & hydrochlorothiazide/HCTZ) also cause Magnesium deficiency.
Top Magnesium-containing foods: pumpkin seeds (best), chia/flax seeds, almonds, well-cooked legumes, tofu, leafy greens, whole grains, avocado, and my favorite…. dark chocolate!
Do you meet the daily minimum?
Example: 1 tbsp pumpkin seeds (39mg) + 12 almonds (40mg) + 1 cup spinach (160mg) + 1 cup brown rice (80mg) + ½ cup kidney beans (35mg) + ½ cup avocado (22mg) + 3oz salmon (26 mg) + 3oz chicken (22mg) + 4oz broccoli (12mg) + 1 cup yogurt (47mg) + 1 oz dark chocolate (50mg) = 431mg Magnesium
While I know some folks who eat this way every day, it’s not many! It’s easy to see how 75% of Americans fall far short in Magnesium!
Magnesium supplement? For those who don’t get enough through diet, taking a supplement is recommended. Magnesium-oxide is cheap and effective, but commonly causes diarrhea. Consider Magnesium-glycinate or “chelated” Magnesium for a gentler product. I commonly recommend 200-400mg Magnesium glycinate to be taken nightly with Vitamin D at dinner. This is safe for anyone with normal kidney function.
During the COVID-19 pandemic, I feel comfortable recommending Vitamin D 1000IU (25mcg) with Magnesium glycinate (200mg) at dinner to most of my patients. While supplements taken as noted in this article are generally considered safe, please consult with a knowledgeable practitioner prior to making any changes in your healthcare regimen.
May you all stay healthy, safe & resilient!
Written by Gina Serraiocco MD, Sutter PAMF Physician, board-certified in Internal Medicine and Integrative Medicine. She has a lifelong passion for helping patients discover their innate healing abilities. Dr. Serraiocco empowers patients to gain vibrant health via personalized nutrition paradigms and lifestyle-based programs through the Integrative Medicine Department at Sutter PAMF.