Overview Magnesium and vitamin D

Overview

You want 100-400 milligrams of Mg (of the element, not the compound) - you get a lot of Magnesium from greens
You want enough magnesium to maintain a serum 25(OH)D level of 50ng/mL

Vitamin D appears to consume Magnesium in at least two ways
  1) Increased Vitamin D builds bones, which depletes Magnesium
  2) Vitamin D synthesis requires Magnesium in 8 places
Having >400 milligrams of Mg as a single dose causes a laxative effect in many people.
Taking the dose two times per day helps but may not eliminate the laxative effect.
   Just as you do not consume all of your water or food for the day at one time,
   you should not consume all of your Magnesium for the day at one time
    Excessive food, water, Magnesium, etc., is too hard on the gut.
There is a controversy as to which form of Magnesium is best

• Liquid form: Magnesium Chloride has good bioavailability and a low laxative effect.
  Can also be used topically on sore muscles
• Pill form: Magnesium Citrate has a relatively more laxative effect than other forms
  Avoid Magnesium Oxide - consensus = very low bio-availability (not much better than placebo)
  Be careful that the supplement does not contain Calcium (most people need to reduce Ca intake)
• Vitamin D Cofactors in a nutshell has a quick overview of Magnesium
• Vitamin D and Magnesium category listing has 379 items along with related searches

Perspective of the importance of Vit D and co-factors to health

Summary by Chat-GPT Deep Research as of Feb 27, 2025

Magnesium: Overview of Benefits, Deficiency, Dosage, and Interactions

Health Benefits of Magnesium
Magnesium is involved in hundreds of biochemical reactions in the body and is essential for bone, muscle, nerve, and heart health. Getting enough magnesium provides a wide range of benefits, including:

• Bone Health: Magnesium helps regulate calcium and vitamin D, playing a critical role in bone formation. Adequate magnesium intake is linked to better bone density and a lower risk of osteoporosis​
• Heart Health: Sufficient magnesium supports normal blood pressure and heart rhythm. In fact, diets rich in magnesium may reduce the risk of high blood pressure – the FDA now allows a qualified health claim acknowledging this link (though evidence is not conclusive)​.
  • Magnesium is also used to treat certain heart arrhythmias (like the dangerous rhythm torsades de pointes) and may help prevent complications like stroke​
• Metabolic Health: Higher magnesium intake is associated with improved insulin sensitivity and a lower risk of type 2 diabetes. Obtaining ample magnesium (particularly from food sources) can help reduce the risk of metabolic syndrome and diabetes in middle-aged adults​
• Women's Health: Magnesium can alleviate premenstrual syndrome (PMS) symptoms and has been used in pregnancy to manage pre-eclampsia/eclampsia (dangerously high blood pressure in pregnancy)​.

Ensuring adequate magnesium may also benefit menopausal women; for example, magnesium supplements have been shown to reduce the frequency and severity of hot flashes in breast cancer survivors​

• Digestive Health: Certain magnesium compounds serve as antacids and laxatives. Magnesium hydroxide (milk of magnesia) can neutralize stomach acid to relieve heartburn, and magnesium’s osmotic effect in the gut makes it an effective remedy for constipation​
• Mental and Nervous System Support: Magnesium plays a key role in brain and nervous system function. Low magnesium is associated with mood disorders like anxiety and depression, and increasing magnesium can help reduce stress and improve mood in deficient individuals​.
  • It also has a calming effect on the nervous system, often improving sleep quality (magnesium can help with insomnia)​.

In clinical settings, magnesium (often given intravenously) has shown effectiveness in reducing migraines and headaches​
, and it may even aid in relieving symptoms of restless leg syndrome and muscle cramps by relaxing muscles​

• (Note: Many of magnesium’s benefits overlap with those of vitamin D. A VitaminDWiki analysis points out that the same key benefits attributed to magnesium – such as improved bone strength, blood pressure control, and reduced risk of diabetes – are also observed with adequate vitamin D, highlighting their interrelated roles​

Symptoms of Magnesium Deficiency
Magnesium deficiency is common – it’s estimated that a majority of people do not meet the minimum daily magnesium requirements​.
A lack of magnesium can produce a wide range of symptoms, since this mineral affects nearly every system in the body. Common signs of magnesium deficiency include:

• Muscle problems: muscle cramps, spasms or twitches, and general muscle aches​
• Fatigue and sleep disturbances: low energy, weakness, and insomnia (trouble sleeping) are frequently reported when magnesium is low​
• Mood and neurological issues: irritability, anxiety, and depression can arise or worsen with magnesium deficiency, sometimes accompanied by confusion or poor memory​.
  • In severe cases, nerve-related symptoms like numbness, tingling, or even seizures may occur​
• Heart and circulatory symptoms: high blood pressure, heart palpitations, or abnormal heart rhythms (arrhythmias) can be linked to low magnesium​.
  • Magnesium deficiency is also known to cause low potassium levels (since magnesium is needed to maintain potassium balance), which can further lead to heart rhythm issues​
• Bone and metabolic issues: chronically low magnesium may contribute to osteoporosis (weakened bones) over time and is associated with an increased risk of type 2 diabetes​

Because these symptoms are broad and can overlap with other conditions, magnesium deficiency is often overlooked. Notably, many symptoms of vitamin D deficiency are similar to those of magnesium deficiency, and this is no coincidence – the two nutrients depend on each other (more on that in Interactions below)​.
If someone has persistently low vitamin D levels or symptoms despite supplementation, an underlying magnesium shortage might be a contributing factor​

Recommended Dosage and Intake
Daily Requirements: For adults, health guidelines generally recommend a magnesium intake on the order of a few hundred milligrams per day (around 300–420 mg of elemental magnesium for most adults, depending on sex and life stage). This roughly corresponds to the official RDA (Recommended Dietary Allowance) values, though some experts believe the RDA is set too low​.
In practice, many people do not reach even the minimum recommended intake through diet alone​.
For instance, leafy green vegetables, nuts, seeds, and whole grains are rich in magnesium, yet modern diets high in processed foods tend to be magnesium-poor. Historical data suggests that a century ago people commonly consumed about 500 mg of magnesium per day, whereas today the average is closer to 200 mg, reflecting decreased magnesium in our food supply​.
Because of this gap, some nutrition experts advise aiming for 150% of the current RDA for a period of time to “replenish” the body’s magnesium stores, then continuing with a maintenance dose thereafter​.
In practical terms, this means many adults may benefit from about 400–600 mg of magnesium daily (from all sources combined) to ensure optimal levels​
Supplementation Guidelines: When diet isn’t providing enough, magnesium supplements are used to fill the gap. A typical supplemental dose ranges from 100 mg up to ~400 mg per day of elemental magnesium (note: “elemental” magnesium refers to the actual magnesium content, excluding the weight of whatever compound it’s bound to)​.
The exact amount can be adjusted based on individual needs and tolerances – for example, someone with a significant deficiency might take the higher end (300–400 mg) in supplements, whereas someone getting moderate magnesium from food might take a smaller dose around 100–200 mg. It’s often recommended to split the daily magnesium dose into two smaller doses (e.g. morning and evening) rather than one large dose​.
Splitting doses improves absorption and helps avoid gastrointestinal side effects. Magnesium in large amounts has a natural laxative effect; many people find that taking more than about 300–400 mg at once can cause loose stools or diarrhea​.
By dividing the dose (for instance, 200 mg twice a day), the intestines can absorb more effectively and the risk of a sudden laxative effect is reduced​

Upper Limits and Safety: Magnesium from food is not known to cause harm, but with supplements there is a caution not to overdo it. The tolerable upper intake level (UL) for supplemental magnesium is set at 350 mg per day for adults​.
This UL only applies to magnesium from supplements or medications, not magnesium naturally present in foods​.
The 350 mg guideline is mainly to prevent diarrhea and mild adverse effects in the general population. In practice, many individuals can safely take more than 350 mg/day in supplements if needed for deficiency, provided it’s done gradually and under guidance, but exceeding the UL isn’t advisable unless there's a clear medical reason. It’s important to listen to one’s body – the appearance of diarrhea is a sign to reduce the dose. People with normal kidney function readily excrete excess magnesium, so toxicity is rare; however, those with kidney disease must be much more careful (see Additional Details – Safety).

Choosing a Magnesium Form: The form of magnesium supplement can make a big difference in effectiveness and tolerance (see Additional Details – Supplement Forms for more on this). For example, magnesium oxide pills contain a lot of magnesium by weight but are poorly absorbed – studies and consensus indicate magnesium oxide has very low bioavailability (not much better than a placebo)​.
In contrast, organic forms like magnesium citrate or magnesium chloride are much better absorbed by the body​.

• Magnesium citrate is a popular choice for oral supplements; it’s fairly well absorbed, though it can cause looser stools in some people (more so than other forms)​.
• Magnesium chloride is another excellent form – it’s available in liquids or flakes and not only absorbs well orally, but can also be used topically (applied on the skin) to help with muscle soreness​.

When choosing a supplement, it’s also recommended to avoid products that combine calcium and magnesium in one pill​.
Many people already get plenty of calcium, and taking high-dose calcium together with magnesium can reduce magnesium’s effectiveness or absorption; moreover, an excessive calcium intake relative to magnesium can be counterproductive (as explained below)​.
For most adults focusing on magnesium, a standalone magnesium supplement (without added calcium) is preferable​

Interactions with Vitamin D and Other Nutrients
One of the most important interactions of magnesium is with vitamin D. Magnesium and vitamin D work hand-in-hand, and each depends on the other to maximize its benefits:

• Magnesium activates vitamin D: Magnesium is a required co-factor in the enzymatic reactions that convert vitamin D into its active form (calcitriol). There are multiple steps in the liver and kidneys to metabolize vitamin D, and magnesium is needed at no fewer than 8 steps in that process​.

If magnesium levels are low, vitamin D may not be properly activated to do its job in the body. In effect, a magnesium deficiency can induce a state of “vitamin D resistance,” where even if you have adequate vitamin D intake, it isn’t fully effective​.
This is why some people who take high doses of vitamin D but feel no improvement might actually be lacking magnesium. Ensuring sufficient magnesium can “unlock” vitamin D’s benefits.

• Vitamin D consumes magnesium: The relationship is a two-way street – while magnesium is needed for vitamin D activity, raising vitamin D levels also uses up magnesium. There are at least two ways this happens. First, vitamin D increases calcium absorption and bone formation; when vitamin D helps deposit calcium into bones, magnesium is drawn in as well because magnesium is an integral component of bone (bones contain a magnesium reserve)​.

Second, all the enzymatic reactions mentioned above require magnesium as a co-factor, so when you take vitamin D, your body will consume magnesium to process it​.
People who start vitamin D supplements sometimes experience muscle cramps or other magnesium-deficiency symptoms – this can be because the sudden increase in vitamin D activity is depleting their borderline magnesium stores. In practice, taking vitamin D increases your magnesium requirement, so it’s wise to supplement magnesium alongside vitamin D​

• Synergy and balance: Magnesium and vitamin D enhance each other’s effectiveness when present together​.

Many experts advise that to get the full benefit of vitamin D, you must also ensure adequate magnesium, and vice versa​.
Studies have shown that correcting a magnesium deficiency can raise vitamin D levels in the blood (because the vitamin D is better metabolized), and similarly, having enough vitamin D can improve magnesium’s functions in the body. In short, magnesium and vitamin D are synergistic nutrients​.
This synergy is evident in their overlapping health effects – for example, magnesium and vitamin D both support bone health, immune function, and cardiovascular health, and deficiency in either is linked to similar issues. It’s even been observed that the vast majority of people are deficient in both simultaneously​.
For these reasons, when supplementing vitamin D, it’s often recommended to add magnesium (and other cofactors like vitamin K2) to avoid any bottleneck in the benefits.
Magnesium also interacts with other minerals and electrolytes, notably calcium and potassium. The ratio of calcium to magnesium in the diet is important. Traditionally, a 2:1 calcium-to-magnesium ratio is cited for bone health, but in modern diets the ratio is often much higher (meaning a lot of calcium and too little magnesium). High calcium with low magnesium can lead to problems: excess calcium can deposit where it shouldn’t (like in arteries or kidneys) and can trigger muscle tension, while magnesium is needed to relax muscles and balance calcium’s effects. An analysis on VitaminDWiki points out that populations or individuals with a very high Ca:Mg ratio have more heart disease, suggesting that too much calcium without enough magnesium stresses the cardiovascular system​.
In practical terms, this means if you are supplementing calcium or have a calcium-rich diet, it’s crucial to have sufficient magnesium to keep them in balance. This also explains the earlier point to avoid combined Ca-Mg supplement pills – you don’t want to tip the scales toward calcium when magnesium is the one most people lack​.
Instead, prioritize magnesium (unless a healthcare provider has advised you that you specifically need more calcium). Magnesium helps direct calcium to where it’s needed (bones and teeth) and prevents it from causing calcifications in soft tissues.
Magnesium works closely with potassium as well. Both magnesium and potassium are electrolytes that maintain normal heart rhythm and muscle function. When magnesium is low, it’s common to see low potassium levels too, because magnesium is required for potassium to enter cells and stay in balance. For example, one sign of magnesium deficiency is a secondary potassium deficiency, which can manifest as muscle weakness, cramps, and abnormal heart rhythms​.
If someone has low potassium that isn’t corrected by taking potassium, it’s often because magnesium is also low. Replenishing magnesium helps stabilize potassium levels, benefiting muscle and heart function​
Finally, certain medications and lifestyle factors interact with magnesium status. Diuretics (water pills), some chemotherapy drugs, and proton pump inhibitors (PPIs used for acid reflux) are known to deplete magnesium over time​.
Alcohol abuse and high caffeine intake can also increase magnesium loss. People on such medications or with these risk factors should be vigilant about magnesium intake and may require supplementation. Conversely, magnesium can interact with a few medications by affecting their absorption – for instance, magnesium supplements can interfere with certain antibiotics or thyroid medications if taken at the same time, by binding to them in the gut. It’s generally recommended to space magnesium supplements a couple of hours apart from medications that have known interactions (one should consult a pharmacist or doctor for specific guidance). Overall, maintaining magnesium balance is a matter of managing both diet and these interactions so that magnesium isn’t unintentionally drained from your body.

Additional Considerations and Tips

• Dietary Sources and Declining Magnesium in Foods: Magnesium is naturally present in many foods. Good dietary sources include dark leafy greens (such as spinach and kale), nuts and seeds (almonds, cashews, pumpkin seeds), legumes, whole grains, and certain fruits like bananas and avocados. However, modern farming and food processing have significantly reduced the magnesium content of foods compared to a century ago​.

Refining grains removes magnesium-rich parts of the grain, and many soils today are less mineral-rich. This contributes to the high prevalence of magnesium deficiency. Historical estimates cited on VitaminDWiki note that around 1900, the average dietary magnesium intake was ~500 mg/day, but by the 1990s it had plummeted to ~200 mg/day​.
Additionally, the way we treat our water can remove magnesium – for example, softening water or using reverse osmosis filtration eliminates magnesium from drinking water (along with other minerals)​.
If your diet is low in produce and high in processed foods, or if you drink only distilled/RO water, you may be getting very little magnesium from these sources. Increasing magnesium-rich whole foods and considering mineral drops for filtered water are ways to improve dietary magnesium intake.

• Supplement Forms and Absorption: Magnesium supplements come in a variety of forms, and choosing the right form can impact how well it works for you. Some common forms include:
  • Magnesium citrate: A popular form for supplementation; it is relatively well-absorbed and often used to address constipation as well (due to a mild laxative effect). It usually comes in capsules or powder.
  • Magnesium chloride: Known for its high bioavailability, magnesium chloride can be taken in liquid form or as magnesium oil applied to the skin. It tends to have a lower laxative effect for a given amount of elemental magnesium, making it gentler on the gut​.
    • Magnesium chloride is also the form found in magnesium flakes for foot soaks or baths, used to soothe muscles.)
  • Magnesium oxide: A very common, inexpensive form found in many basic supplements, but not well absorbed. Magnesium oxide provides a lot of magnesium by weight, but the body can only uptake a small fraction of it, so it may act mostly as a laxative and is considered one of the least effective choices for raising magnesium levels​
  • Other forms: There are many other magnesium compounds available, such as magnesium glycinate (magnesium bound to the amino acid glycine), magnesium malate, magnesium taurate, and magnesium threonate. These were not detailed on the VitaminDWiki page, but in general these forms are designed to improve absorption or target specific issues (for example, magnesium glycinate is known for being easy on the stomach and helpful for anxiety/sleep, while magnesium threonate has been studied for cognitive benefits). All forms ultimately provide magnesium, but if one form causes GI upset, another form might be better tolerated. It may be worth experimenting or consulting nutrition resources to find the form that suits your needs.In addition to oral supplements, transdermal magnesium is an option. This includes products like magnesium oil or gel (often magnesium chloride) that you rub on the skin, or Epsom salt baths (magnesium sulfate in bath water). Transdermal absorption bypasses the digestive system, so it can be useful for people who get diarrhea from oral supplements. Some individuals report good results for muscle relaxation and cramps with magnesium baths or oil. While transdermal absorption rates can vary, these methods are generally safe to try alongside dietary intake. Another novel form mentioned is “angstrom” or ionic magnesium, which refers to very small magnesium particles in a liquid suspension that can be taken sublingually (under the tongue)​.
  • This form is claimed to be absorbed directly into cells with minimal laxative effect, though it tends to be more expensive.

Safety and Precautions: Magnesium is considered safe for most people, as the kidneys will excrete excess magnesium efficiently in those with normal renal function. There is essentially no risk of getting too much magnesium from food alone. Even with supplements, magnesium toxicity (hypermagnesemia) is rare and typically only occurs if the kidneys are not working properly (or in extreme overdose situations). That said, there are a few precautions to note. Individuals with severely impaired kidney function (e.g. end-stage kidney disease on dialysis) should not take magnesium supplements unless under medical supervision​.
When the kidneys can’t clear magnesium, it can accumulate and cause serious issues (such as slowed heart rate or muscle weakness). Likewise, people with Myasthenia Gravis (a neuromuscular disorder) are usually advised to avoid extra magnesium, since it can worsen muscle weakness in that condition​.
Magnesium can also slow the heart rate, so if someone has a medical condition characterized by an abnormally slow heart rate or an AV block, high-dose magnesium should be used cautiously​.
Apart from these specific contraindications, the main side effect to watch for is the aforementioned diarrhea or loose stools at higher doses. If you experience this, simply reduce the dosage or switch forms. Signs of magnesium overdose (which are very uncommon from oral intake) might include lethargy, confusion, extremely low blood pressure, or irregular heartbeat – these would require urgent medical attention. Again, this is exceedingly rare outside of people with kidney failure. Overall, magnesium supplements have an excellent safety profile when used responsibly.

• Testing Magnesium Levels: Evaluating magnesium status isn’t as straightforward as testing something like blood sugar. Most of the body’s magnesium is stored in bones and inside cells, not in the blood serum. A standard serum magnesium test (part of many blood panels) can confirm severe deficiency, but it may appear normal even if your tissues are low on magnesium. For a more sensitive measure, some practitioners order a RBC magnesium test, which checks the magnesium content of red blood cells as a proxy for intracellular magnesium​.

There are also magnesium loading tests and ionized magnesium tests, but these are less common. If you suspect magnesium deficiency and your serum levels are “normal,” it might be worth discussing further testing or simply doing a trial of magnesium supplementation (with medical guidance if needed) to see if symptoms improve. Since magnesium is safe and affordable, a practical approach for many is to ensure they meet intake recommendations and monitor how they feel.

In summary, magnesium is a vital nutrient that supports numerous aspects of health, from strengthening bones to regulating mood and heart rhythm. It works in concert with vitamin D and other nutrients, so maintaining a good balance is key. Given the prevalence of magnesium deficiency and the potential benefits of correcting it, magnesium deserves attention in anyone’s nutrition and wellness plan. Whether through magnesium-rich foods or quality supplements (and often both), achieving adequate magnesium levels can lead to noticeable improvements in well-being – with better sleep, steadier mood, fewer cramps/headaches, and even improvements in blood pressure or blood sugar control. Magnesium truly is an unsung hero among minerals, and ensuring you get enough can pay dividends for your health

This summary is online at https://chatgpt.com/share/67c13037-12d0-8008-818d-f60b8e7e5ba4

Magnesium by itself helps with various health problems

• Magnesium Matters in health and disease – Review Oct 2024

Magnesium and Hypertension - FDA allows claim as of Jan 2022

FDA Announces Qualified Health Claim for Magnesium and Reduced Risk of High Blood Pressure
The FDA responded to a health claim petition submitted on behalf of The Center for Magnesium Education and Research, LLC. - and will now allow:

• “Inconsistent and inconclusive scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors.”
• “Consuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). However, the FDA has concluded that the evidence is inconsistent and inconclusive.”
• “Some scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors. The FDA has concluded that the scientific evidence supporting this claim is inconsistent and not conclusive.”

FDA Approves Health Claim for Magnesium and High Blood Pressure GrassrootsHealth Jan 2022
FDA allows 2 specific Vitamin D and 2 Omega-3 health claims - 2019
42 page response letter by the FDA

The journal Magnesium Research published a number of studies under archives:

Dr. Dean has published a free 32-page guide on magnesium at http://www.nutritionalmagnesium.org

Magnesium deficiency is associated with poor mental health

huge web page

Reduce stress and anxiety with Magnesium - 100-page ebook June 2017

by Dr. Carol Dean (Ms. Magnesium)
 Download the PDF from VitaminDWiki

National Library of Medicine effectiveness ratings for MAGNESIUM (with no comment on vitamin D)

dead link May 2022
The following is just a tiny amount of the information from the above link
Effective for...

• Dyspepsia (heartburn or “sour stomach”) as an antacid. Various magnesium compounds are used. Magnesium hydroxide seems to work the fastest.
• Use as a laxative for constipation or preparation of the bowel for surgical or diagnostic procedures.

Likely effective for...

• Conditions that occur during pregnancy are called pre-eclampsia or eclampsia.
• A type of irregular heartbeat is called torsades de pointes.
• Premenstrual syndrome (PMS).
• Weak bones (osteoporosis).
• Preventing type 2 diabetes in overweight, middle-aged women when magnesium is obtained from foods.
• Diseases of heart valves (mitral valve prolapse).
• High cholesterol.
• Chest pain (angina) due to artery disease.
• Kidney stones.
• Hearing loss in people exposed to loud noise.
• Metabolic syndrome (a condition that increases the risk for diabetes and heart disease).
• Preventing stroke.
• Chronic fatigue syndrome (CFS), when given by an injection (shot).
• Fibromyalgia pain when used with malic acid.

Possibly Effective when given intravenously (by IV) by a healthcare provider for...

• Cluster headaches
• Migraine headaches.
• Irregular heartbeat (arrhythmia).
• Asthma attacks.
• Nerve pain caused by cancer.
• Pain after a hysterectomy.
• A lung disease called chronic obstructive pulmonary disease (COPD).

Possibly ineffective for...

• Helping to restart the heart.
• Improving energy and endurance during athletic activity.
• Cerebral palsy, when given in the vein of premature infants.
• Heart attack.

Insufficient evidence to rate effectiveness for...

• Attention deficit-hyperactivity disorder (ADHD).
• Anxiety.
• Restless leg syndrome.
• High blood pressure (hypertension).
• Pregnancy-related leg cramps.
• Hayfever.
• Lyme disease.
• Multiple sclerosis (MS).
• Premature labor.
• Other conditions.

Magnesium 101 (2014)

http://gotmag.org/magnesium-deficiency-101/ has the following table for Sept 2014
Note: More recent information is at https://therootcauseprotocol.com/
Low magnesium and worse health problems

They also have a free booklet on Mg concerns which you can download

7 Reasons to Get More Magnesium - GreenMedInfo May 2018

Full text

• "Magnesium is the fourth most abundant mineral in your body"
• "The human genome project reveals that 3,751 human proteins have binding sites for magnesium."
• "...this one essential mineral activates over 350 biochemical processes in the body"

1. Prevent Migraines.
2. Lower Heart Disease Mortality
3. Manage Diabetes
4. Relieve Symptoms of Fibromyalgia
5. Lower Risk of Colon Cancer
6. Build Strong Bones
7. Reduce Signs of Metabolic Syndrome

• Note by VitaminDWiki - ALL 7 of the listed benefits of increased Magnesium also are benefits of increased Vitamin D
• There is more than just synergy between the two, as Vitamin D cannot be synthesized in the absence of magnesium (see Venn diagram)

Magnesium is one of the treatments for Restless Legs

Natural Ways to Eliminate Restless Leg Syndrome Symptoms & Enjoy Long-Lasting Relief
By Leanne Purdie. Copyright 2013; the Ebook is attached at the bottom of this page

32 SIGNS YOU IMMEDIATELY NEED MORE MAGNESIUM

Web - Feb 2018
1. Anxiety
2. Asthma
3. Blood clots
4. Bowel disease
5. Calcium deficiency
6. Confusion
7. Constipation
8. Cystitis
9. Depression
10. Difficulty swallowing
11. Dizziness
12. Fatigue
13. Fertility/childbearing issues: Getting or staying pregnant, preeclampsia, preterm labor
14. High blood pressure
15. Heart issues
16. Hypertension
17. Hypoglycemia
18. Insomnia
19. Liver and kidney disease
20. Memory loss
21. Migraines
22. Muscle cramps
23. Nausea
24. Osteoporosis
25. Personality changes: often similar to symptoms of anxiety, depression, and other mood disorders
26. Potassium deficiency: may cause extreme thirst, fluid retention, and irritability
27. Raynaud’s syndrome: may cause cold fingers or toes,
   color changes in the skin due to temperature changes, and numbness in extremities
28. Respiratory difficulties
29. Seizures
30. Tooth decay
31. Tremors
32. Type II diabetes

Hot Flashes and Magnesium

1 Health Fellow: Magnesium reduced Hot Flashes in Breast Cancer Survivors July 2010
- - - - clip - - - -
A recent pilot study was presented at this year’s annual meeting of the American Society of Clinical Oncology. The subject matter dealt with hot flashes that up 40% of breast cancer survivors experience. Specifically, researchers from Virginia Commonwealth University examined the applicability of magnesium supplements in this patient population. Over the course of 5 weeks, 29 breast cancer survivors who experienced at least 14 hot flashes per week were given 250 – 500 mg of magnesium oxide daily. The majority of the women (56%) found a >50% or greater reduction in their “hot flash score”.

The overall conclusion was that 76% of the female participants reported a >25% decline in hot flash frequency and severity.

The authors of this preliminary study stated that “Side effects and cost ($0.02/tablet) were minimal”. It’s also reassuring to know that a bigger, randomized, placebo-controlled trial is currently in the works that hope to establish exactly how magnesium diminishes hot flashes.
2 Trial: Magnesium cut the number of hot flashes by 41% for menopause women with Breast Cancer
3 Magnesium supplements for menopausal hot flashes. 2009

Are You Getting Enough Magnesium? - AARP Feb 2018

Are You Getting Enough Magnesium?
"Roughly 70 to 80 percent of those older than 70 fail to meet their daily magnesium needs"

Magnesium supplements

Many Magnesium supplements errored on amount or type - video March 2025

YouTube, 10 minutes

Glasp summary

• 22 popular magnesium supplements were lab tested, including brands like Swanson, NOW Foods, GNC, Doctor's Best, and Life Extension.
• Of the 22 products tested,
  • only 12 met or exceeded their label claims,
  • 8 failed to meet claims, and
  • 2 were guilty of deceptive marketing.
• Magnesium supplements come in different forms (glycinate, oxide, malate, citrate, etc.) with varying levels of elemental magnesium and absorption rates—magnesium glycinate is 14.1% elemental magnesium while oxide is 61%.
• Many "magnesium glycinate" products claiming to be fully chelated failed additional water extraction testing, revealing they were likely just blends of glycine with magnesium oxide/carbonate rather than true chelates.
• Worst offenders included
  • Deal Supplement (claimed 750mg, tested 126mg),
  • Purely Holistic (claimed 200mg, but only 44mg of chelated magnesium), and
  • ZYY Nutrition (claimed impossible 500mg, delivered only 65mg).
• Top performers included Doctor's Best, NOW Foods, Life Extension, and Jigsaw Health, which all met or exceeded their label claims.
• Several brands (Double Wood, GNC, Innate Vitality, Nature Bell) used deceptive front label marketing by
  • listing the compound weight rather than the actual elemental magnesium content.
• The presenter recommends magnesium glycinate as a good general form but encourages viewers to research which form best suits their needs.

% Magnesium element in supplements

http://ods.od.nih.gov/images/factsheets/magnesium.figure1.jpg

Consumer Lab Review of Magnesium - as little as 2 cents per 200 mg of Mg

The cost to get an equivalent amount of magnesium ranged from just 2 cents to over $1.30!
''But quality and cost are not the only issues with magnesium: Some forms are better absorbed than others. '’

Magnesium Chloride

• http://magnesiumforlife.com strongly recommends Magnesium Chloride = Magnesium Oil

Amazom $8.50 2nd Edition 2011

• Magnesium Chloride if the best form Green Med Info Jan 2013
  • And is synergistic with Iodine supplementation

Magnesium acetyl taurate best in rat study - 2019

Compounds in Hours: Which Magnesium Compound Works Best?
Biological Trace Element Research volume 187, pages128–136 (2019)Timeline (Bioavailability) of Magnesium
\Nazan Uysal, Servet Kizildag, Zeynep Yuce, Guven Guvendi, Sevim Kandis, Basar Koc, Aslı Karakilic, Ulas M. Camsari & Mehmet Ates

Magnesium is an element of great importance functioning because of its association with many cellular physiological functions. The magnesium content of foods is gradually decreasing due to food processing, and magnesium supplementation for healthy living has become increasingly popular. However, data is very limited on the bioavailability of various magnesium preparations. The aim of this study is to investigate the bioavailability of five different magnesium compounds (magnesium sulfate, magnesium oxide, magnesium acetyl taurate, magnesium citrate, and magnesium malate) in different tissues. Following a single dose of 400 mg/70 kg magnesium administration to Sprague Dawley rats, bioavailability was evaluated by examining time-dependent absorption, tissue penetration, and the effects on the behavior of the animals.
Pharmacokinetically, the area under the curve calculation is highest in the magnesium malate.
The magnesium acetyl taurate was found to have the second-highest area under the curve calculation. Magnesium acetyl taurate was rapidly absorbed, able to pass through to the brain easily, had the highest tissue concentration level in the brain, and was found to be associated with decreased anxiety indicators. Magnesium malate levels remained high for an extended period of time in the serum. The commonly prescribed dietary supplements magnesium oxide and magnesium citrate had the lowest bioavailability when compared to our control group. More research is needed to investigate the bioavailability of magnesium malate and acetyl taurate compounds and their effects on specific tissues and behavior.
 Download the PDF from Sci-Hub via VitaminDWiki

Citrate good, Oxide not better than placebo - RCT 2003

Mg citrate found more bioavailable than other Mg preparations in a randomized, double-blind study

Published data on the bioavailability of various Mg preparations is too fragmented and scanty to inform the proper choice of Mg preparation for clinical studies. In this study, the relative bioavailability of three preparations of Mg (amino-acid chelate, citrate, and oxide) was compared at a daily dose of 300 mg of elemental Mg in 46 healthy individuals. The study was a randomized, double-blind, placebo-controlled, parallel intervention of 60 days duration. Urine, blood, and saliva samples were taken at baseline, 24 h after the first Mg supplement was taken (acute‘ supplementation), and after 60 days of daily Mg consumption (chronic‘ supplementation). Results showed that supplementation of the organic forms of Mg (citrate and amino-acid chelate) showed greater absorption (P ± 0.033) at 60 days than MgO, as assessed by the 24-h urinary Mg excretion. Mg citrate led to the greatest mean serum Mg concentration compared with other treatments following both acute (P ± 0.026) and chronic (P ± 0.006) supplementation. Furthermore, although mean erythrocyte Mg concentration showed no differences among groups, chronic Mg citrate supplementation resulted in the greatest (P ± 0.027) mean salivary Mg concentration compared with all other treatments. Mg oxide supplementation resulted in no differences compared to placebo. We conclude that daily supplementation with Mg citrate shows superior bioavailability after 60 days of treatment when compared with other treatments studied.

Much more heart disease if the Calcium/Magnesium ratio is too high

George Eby

Magnesium-related diseases

owned and funded by Paul Mason (Mr. Mason summarized the WHO conference in the book: Magnesium Miracle)
For the science, this excellent (no longer updated 2022?) website shows the diseases and gives you an opportunity to review the many papers on magnesium: www.mgwater.com
Diseases = Aging; Aggressive Behavior; Alcoholism; Amyotrophic Lateral Sclerosis; Alzheimer's Disease; Arrhythmia; Asthma; Attention Deficit Disorder; Autism; Cancer; Cerebral Palsy; Cerebrovascular; Chemical Sensitivity; Chronic Fatigue; Cluster Headaches; Cocaine-related Stroke; Constipation; Cramps; Diabetes; Fluoride Toxicity; Head Injuries, Central Nervous System Injuries; Heart Disease, Heart Attack, Atherosclerosis, Cardiovascular Disease, etc.; HIV, AIDS; Hypertension; Kidney Stones; Magnesium Deficiency; Menopause; Migraine Headache; Mitral Valve Prolapse; Multiple Sclerosis; Nystagmus; Osteoporosis; Peripheral vascular disease; Pregnancy-related problems, Eclampsia; Premenstrual Syndrome, PMS; Psychiatric Disorders; Repetitive Strain Injury; Rheumatoid Arthritis; Sickle Cell Disease; SIDS; Sports-related problems; Stress; Stuttering; Tetanus; Tinnitus, Sound Sensitivity; TMJ; Toxic Shock; Violence

Magnesium Bioavailability

Bioavailability and Pharmacokinetics of Magnesium - 2001

Bioavailability and Pharmacokinetics of Magnesium After Administration of Magnesium Salts to Humans

 Download the PDF from VitaminDWiki.

Magnesium roundup including bioavailability - Aug 2013 has the following
not much difference in bioavailability

Magnesium may not be as available if you have low stomach acid (seniors)

Magnesium may not be as available if have low stomach acid (seniors) has the following chart of stomach acid vs age

See also Magnesium roundup including bioavailability - Aug 2013

Apparently, probiotics improve Mg absorption; no clue as to what type, how many CFUs, and by how much

Pros and cons of various Magnesium compounds - Jan 2017

12 Things You Need to Know About Magnesium Deficiency

1. Milk of Magnesia (MoM) is magnesium hydroxide.
Strength, Bioavailability, Special Qualities: Non-chelated forms of magnesium bound to an organic acid or fatty acid; poor absorption and bioavailability; 40-60% elemental magnesium
Uses & Effects: Stool-softening and antacid properties; should not be used long-term
Primary Target: Gut
Laxative Properties: High
2. Magnesium lactate
Strength, Bioavailability, Special Qualities: Combined with lactic acid, about 12% elemental magnesium, better absorption than magnesium oxide
Uses & Effects: Most often used for digestive issues
Primary Target: Gut
Laxative Properties: High
3. Magnesium citrate
Strength, Bioavailability, Special Qualities: Magnesium combined with citric acid; up to 16% elemental magnesium
Uses & Effects: Digestion; constipation, colon prepping for diagnostic procedures; better tolerated by some
Primary Target: General and gut
Laxative Properties: High
4. Magnesium carbonate
Strength, Bioavailability, Special Qualities: 19-45% elemental magnesium
Uses & Effects: Antacid properties, indigestion, acid reflux
Primary Target: Gut
Laxative Properties: High
5. Magnesium sulfate (Epsom salts, Milk of Magnesia)
Strength, Bioavailability, Special Qualities: Varies
Uses & Effects: Oral form is not a safe source of dietary magnesium; transdermally (in a bath) has positive effects, especially on muscles and nerves
Primary Target: Gut and General
Laxative Properties: High orally, Extremely low transdermally
6. Magnesium chloride oil
Strength, Bioavailability, Special Qualities: An oily magnesium salt in liquid form, harvested from the Dead Sea; comes as a transdermal gel, oil, or spray
Uses & Effects: Good adjunct therapy to increase magnesium level beyond what can be achieved; may help muscle pain; useful for those who cannot tolerate oral forms
Primary Target: General
Laxative Properties: Extremely low
7. Magnesium chelate
Strength, Bioavailability, Special Qualities: Multiple chelated forms bound to various amino acids; the kind found in foods naturally; highly absorbable
Uses & Effects: Effects vary depending on what chelates are used
Primary Target: General
Laxative Properties: Low
8. Magnesium malate
Strength, Bioavailability, Special Qualities: Chelated form of magnesium with malic acid
Uses & Effects: Muscle fatigue; increases energy production and ATP synthesis; supports digestion (take with meals); manages PMS and headaches, pain, and fibromyalgia symptoms
Primary Target: Muscles
Laxative Properties: Low
9. Magnesium taurate
Strength, Bioavailability, Special Qualities: Chelated form magnesium with taurine with good absorption and bioavailability
Uses & Effects: Calming effect; supports healthy heart function, suppresses palpitations and arrhythmias; migraine prevention
Primary Target: Heart
Laxative Properties: Low
10. Magnesium orotate
Strength, Bioavailability, Special Qualities: Magnesium combined with orotic acid
Uses & Effects: Heart repair, DNA repair; enhances athletic performance
Primary Target: General
Laxative Properties: Moderate
11. Magnesium glycinate
Strength, Bioavailability, Special Qualities: Chelated form of magnesium with glycine, high absorption, and bioavailability
Uses & Effects: Alzheimer’s prevention and treatment; stress; concentration; depression, irritability, anxiety, other mood issues; insomnia
Primary Target: Brain
Laxative Properties: Low
12. Magnesium L-Threonate
Strength, Bioavailability, Special Qualities: A newer form of magnesium; high absorption and bioavailability, only form known to penetrate the blood-brain barrier (in rats as of 2018); excellent cell membrane penetration
Uses & Effects: Alzheimer’s prevention and treatment; stress; concentration; depression, irritability, anxiety, other mood issues; insomnia
Primary Target: Brain
Laxative Properties: Low

Bioavailability - from a forum

CLICK HERE for a forum discussion of Magnesium bioavailability
Magnesium Sulfate -> Elemental Mag = 10%, Bioavailability = ?
Magnesium Chloride -> Elemental Mag = 12%, Bioavailability = ?
Magnesium Oxide -> Elemental Mag = 60%, Bioavailability = 4%
Magnesium Carbonate -> Elemental Mag = 45%, Bioavailability = 30%
Magnesium Hydroxide -> Elemental Mag = 42%, Bioavailability = ?
Magnesium Citrate -> Elemental Mag = 16%, Bioavailability = 90%
Magnesium Lactate _> Elemental Mag = 12%, Bioavailability = 99%
Magnesium Glycinate -> Elemental Mag = 18%, Bioavailability = 80%
Magnesium Malate -> Elemental Mag = 6.5%, Bioavailability = ?
Magnesium Taurate -> Elemental Mag = 9%, Bioavailability = ?
__Another person on the same made the following calculation of elemental Mg
MgSO4 -> 20.19% (but did not consider that it has 7 glasses of water of hydration", so it's really MgSO4.7H2O)
MgCl2 -> 25.53%
MgO -> 60.30%
MgCO3 -> 28.83%
Mg(OH)2 -> 41.68%
Mg cit. -> 16.16%
Mg lac. -> 12.01%
Mg mal.-> 15.54%

Magnesium in the diet

Magnesium in the diet

2004 Journal of the American College of Nutrition released a study that compared the nutrient content of crops at that time with 1950 levels.
The average decline in Magnesium across fruits and vegetables studied was 21%
Spinach 10%; Corn 23; Carrots 35%; Collard Greens 84%

British Analysis of Mineral Content for Vegetables

from PDF, which is attached at the bottom of this page

Note: column on the left = content circa 1960, on the right = content circa 1994

US Govt study of Mineral Content for a century did not change much

Results for magnesium not only disagree with all of the other references but are inversely proportional to the above table.
from PDF, which is attached at the bottom of this page

The Scientific Evidence of Mineral Deficiency in Food

Many great references - such as 1940-2002 in UK Magnesium
Milk is down 21%; Parmesan cheese is down 70%

Cost of food to get 400 mg Magnesium

Excellent review of Magnesium Supplementation and Benefits at Consumer Labs - updated Feb 2023

Unfortunately, they do not sell their supplement reviews individually - must subscribe to all of them for $42/per year
They have a free demo period.
The price per 200 mg of Magnesium varied from $0.06 to $1.99 (not Mg Oxide -which is poorly adsorbed.
They feel Chloride is the best form of to take a lot of Magnesium
Note: I (founder of VitaminDWiki) make my own Magnesium Chloride liquid from crystals and hot water - approximately $0.04 per 200 mg

Magnesium Deficiency

36+ reasons for low Magnesium

1) Diseases associated with Hypmagnesia
Diabetes
Hypertension
Malnutrition
Alcohol abuse
Chronic diarrhea
Hyperaldosteronism
Hyperthyroidism
Hypoparathyroidism
2) Iatrogenic causes
Chronic use of diuretics
Chronic use of proton pump inhibitors (PPI)
Refeeding syndrome
Nephrotoxin drugs
Bariatric surgery
Oncologic surgery Parathyroidectomy
3) Malabsorption diseases
Cystic fibrosis
Chronic pancreatitis
Celiac disease
Whipple disease
4) Genetic disorders of renal magnesium wasting
Bartter's syndrome
Gitelman s syndrome
Familial hypomagnesemia
Hypomagnesemia with secondary hypocalcemia
Isolated dominant hypomagnesemia
   from Magnesium and Migraines - many studies
Note: Should also include; steamed vegetables, refined sugar, water (purifiers, bottled, Fluoridated) fertilizers, chemotherapy, Calcium supplements, reduced stomach acid (stress, age), antacids, antibiotics, diuretics .

A VitaminDWiki 1987 article on Magnesium included some recent reasons for deficiency

"Refining and cooking may diminish the Mg content very substantially (18).
The refining of whole wheat to patent flour results in a loss of 80-96% (18, 66) of the Mg content, and the polishing of rice may remove > 80%.
The refining of sugar removes almost all the Mg (18,67) and
boiling vegetables may cause a Mg loss of > 50% (18).
There are observations that the Mg intake of humans has declined very sharply during the past few decades (68).
This may be due to the refining and preparing of food but also to the use of fertilizers with no Mg (53)."

Decrease in Magnesium during the past century.

Image is from this great Overview of Magneium Aug 2012

Magnesium levels fall with chemos, PPI - May 2023

Medications that may decrease magnesium levels include certain chemotherapy agents (cisplatin, carboplatin, doxorubicin (Doxil), nedaplatin (Aqupla), and others) (Komoda, J Gen Fam Med 2023), diuretics, and proton pump inhibitors (PPIs), which reduce stomach acid.
The FDA in 2011 specifically warned that PPIs may cause low serum magnesium levels if taken for prolonged periods of time (in most cases, longer than one year). Examples of PPIs are Nexium, Dexilant, Prilosec, Prevacid, Protonix, AcipHex, Vimovo, and Zegerid. Treatment of hypomagnesemia generally requires magnesium supplements. However, in approximately one-quarter of the cases reviewed, magnesium supplementation alone did not improve low serum magnesium levels, and the PPI had to be discontinued.

Reasons for Magnesium Deficiency include

• Use of chemical fertilizers- which lack Magnesium
• Refined wheat/rice - remove 80+%
• Refined sugar - vs brown sugar, which has 30 mg of Magnesium per 100 gram
• Boiling vegetables - might lose 50%
• Gut absorption problems|2012].
• Magnesium is removed from most city and bottled waters (as well as water softeners and reverse osmosis)
• Calcium supplements - a probable Magnesium antagonist
• Fluoridation might bind Magnesium in the body
• Protein Pump Inhibitors (PPI, GERD) block Magnesium from being absorbed
  • 2012,  2014.  2018,   FDA black box warning 2011.   Dr. Dean 2019

Most people are Magnesium Deficient

from Most people not getting enough Vitamin D, Magnesium, and Vitamin E – Aug 2011
See also in vitaminDwiki: PTH failed to decrease with Vitamin D if overweight and had low Magnesium – Aug 2019

Reasons for Magnesium Deficiency - from Metabolics.com

Reasons for Magnesium Deficiency - Metabolics.com

• The use of herbicides and pesticides that kill off worms and bacteria in the soil.
  This is taken up by plants in preference to Calcium and Magnesium.
• Soil erosion as Magnesium is leached out by heavy rain.
• Acid rain (as occurs in air pollution) contains Nitric Acid.
  In the soil, Nitric Acid reacts with Calcium and Magnesium to neutralize excess nitric acid.
  Eventually, Calcium and Magnesium become depleted, and the nitric acid reacts with Aluminium oxide in the soil.
  A reactive Aluminium builds up, replacing Calcium and Magnesium in the plant.
  Calcium is needed for cell wall strength, and Magnesium for chlorophyll for photosynthesis. So plants may grow taller and faster but are weak and lack chlorophyll.
• Food processing decreases Magnesium.
  It is lost in grains during the milling and making of white flour. It is also lost in vegetables when they are boiled.
• Fluoride in water and toothpaste binds to Magnesium, making it unavailable to the body.
  Fluoride is insoluble and replaces Magnesium in bone and cartilage.
• Stress. Increased stress results in decreased stomach acid and decreased hydrochloric acid in the stomach resulting in decreased absorption of Magnesium.
  Commonly consumed antacids neutralize Hydrochloric acid, decreasing Magnesium absorption.
• Magnesium absorption is altered by an unhealthy intestine, for example;
  IBS, leaky gut, gluten, and casein sensitivities, funguses & parasites, vitamin D deficiency, and the formation of Magnesium soaps in the stools as Magnesium binds to unabsorbed fats.
• Some foods can block the absorption of Magnesium.
  High protein diets can decrease Magnesium absorption.
  Tannins in tea bind and remove minerals, including Magnesium.
  Oxalic acid in rhubarb, spinach, and chard and phytic acid in cereals and soy also block the absorption of Magnesium.
• Junk foods, particularly sugary foods, all use up extra Magnesium.
• Saturated and trans fats alter cell wall integrity, making it more rigid, which affects receptor site function and prevents nutrients from getting into or out of the cell.
• Drugs - some drugs eliminate Magnesium. Antacids, antibiotics, and diuretics all cause Magnesium depletion.
  Large consumption of caffeine and alcohol causes depletion with their diuretic effect.
• Hypokalaemia (low potassium levels) can increase urinary Magnesium loss.
• Body size - the larger the body, the larger the Magnesium pool, then the lower the absorption from any source.

How much Magnesium

What's The RIGHT Magnesium Dosage For Optimal Health?

Kerri Knox at Easy Immune System Health

• Type as well as the amount - in the forms of tablet, gel, bath flakes, etc., as well as time release
• Mentions Angstrom Magnesium - which apparently does not cause bowel problems and can be taken sublingually
  • has an extreme taste - probably need to mask it in fruit juice. Also known as ionic magnesium
  • CLICK HERE for suppliers of Angstrom Magnesium via Google Shopping
• Mentions an expensive ($39 for 8 ounces) transdermal Magnesium Gel which can be applied to the skin
• See also her page on Magnesium on VitaminDWiki
• Dr. Dean states “ Most magnesium experts agree that the current RDA is inadequate to prevent magnesium deficiency, but most men and women do not even get this minimal amount of magnesium.“

The upper limit is for supplements onlyand is less than the RDA

from: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
In 1997, the National Academy of Sciences set a tolerable upper limit (UL) on intake of magnesium at 350 milligrams per day for individuals 9 years and older.
This limit was restricted, however, to magnesium obtained from dietary supplements, and no upper limit was set on the intake of magnesium from food sources.

Magnesium Requirements

There are many factors that will vary our magnesium needs.

• The more stress you are under, the more magnesium you need.
• The more you use your brain in thinking, the more magnesium you use.
• The more active you are, the more magnesium you use up.
• The larger you are, the more magnesium you require.
• Prescription drugs (and illegal drugs) and alcohol require extra magnesium
• Your bones are a 2:1 calcium/magnesium ratio, while your brain is more like 2:1 Mg: Ca

clipped - - -
We also believe that 70-90% of the population is deficient in magnesium and has a lot of catching up to do (could take more than a year).
Once you have caught up, you can go to a maintenance level.

We recommend 150% of the RDA because we believe that

• Most people are deficient
• That the RDA is on the low side
• Most of the magnesium is going to calcium absorption and neutralizing an acidic diet
• Consuming only the RDA levels will not leave enough to combat insomnia, heart palpitations, muscle, aches and other symptoms

Magnesium tests

__Magnesium test of your blood $49 (not cell test) - (price checked May 2022)

• Magnesium RBC RequestATest uses Labcorp

Mg test differences by Grassroonthealth

Magnesium and Vitamin D

Magnesium and Vitamin D - similarities and differences

Similar

• Widespread deficiency of both is due primarily to a single cause during the past century.
• Little toxicity
• One needs the other to work properly: being deficient in one can cause problems with the other.
• Increasing either decreases the rates of many of the same diseases
• Both have strong interactions with Calcium and Vitamin K2

Different

• Magnesium has no long-term storage in the body (not in fat) like Vitamin D does
• Very noticeable reaction if take too much Magnesium but not vitamin D
• The body can only absorb so much Magnesium per 6 hours – no limit with vitamin D
• There are a variety of magnesium compounds – with different bioavailability and reactions
• Increasing vitamin D without magnesium can be problematic but not vice versa

The chart shows 3 locations where low Magnesium decreases Vitamin D

Vitamin D reduced so low that Victorian age diseases are returning

Mg and Vitamin D 37 minute video - Aug 2024

00:03 The critical connection between vitamin D and magnesium.
02:30 Understanding the vital connection between vitamin D and magnesium.
06:53 Vitamin D and Magnesium intake may be lower than expected due to factors such as stress and geographic location.
09:15 Clear strategy for optimizing vitamin D is crucial for overall health and wellness.
14:14 Importance of personalized approach to Vitamin D and Magnesium intake.
16:24 Modern life leads to chronic stress affecting magnesium absorption.
20:32 The impact of artificial light and social stress on human health is often overlooked.
22:44 Exposure to certain sounds can double magnesium elimination.
26:30 Making sacrifices for good health is necessary for overall well-being.
28:14 Understanding the reasons behind physical and mental degeneration in society.
32:04 Balancing a high-stress lifestyle with nutritional supplementation is crucial for optimal performance.
33:59 Teaching people how to relax and transition from high-stress situations.
37:49 Focus on gaining health to lose weight.
--

CLICK HERE for diseases that can be prevented/treated by Magnesium, Vitamin D, or BOTH

Magnesium and Vitamin D are synergistic; that is, increasing one helps the other. (Oct 2011 table)

Vitamin D and Magnesium are similar Life Extension Mag - Dec 2016

Both Vitamin D and Magnesium
Extremely low-cost supplement
Recent steep decline
Some of the decline is due to changes in food production
skim milk, fertilizer, indoor animals, water filtration, roundup
A large % of the world's human population is now deficient
Forms: Oral, topical, Injection,
Various Cancers
Various diseases increase as the nutrient decreases
Bones, Cardio, Diabetes, Obesity, hardened arteries
Provides both prevention and treatment
Cofactors
Synergistic
Calcium should be decreased
Tests are expensive and can be misleading
Limited by the poor kidney, poor gut
Seniors have less
Needed by most parts of the body
Influences many genes/enzymes
Many proofs and positive meta-analyses
Doctors are not aware, but vets are aware
Many forms and types are available
Does size vary with weight
Drugs reduce Magnesium and Vitamin D
Thousands of Binding sites for both
Just Vitamin D
Can start quickly - Loading dose (Adding some Magnesium should help)
Skin color is important
Air conditioning and staying indoors reduces vitamin D
Decreased by antibiotics
Just Magnesium
Need to start slowly
Bioavailability varies widely between types of Magnesium
Very noticeable reaction if take too much Magnesium,

Updates

• Vitamin D Cofactors in a nutshell Mg, Omega-3, Vitamin K2, etc
• Magnesium update by Dr. Dean – Dec 2013
  Pico-Ionic Magnesium cellular absorption= 100%
    (so tiny that it gets thru holes in cell walls) - by Dr. Carol Dean (Mrs. Magnesium)
  4 ml per day, no laxative effect even if have IBS-diarrhea, Crohn’s, or colitis, $30 + $8 shipping
• Lower Magnesium associated with lower Vitamin D in Iranian teens – Jan 2014

Other

Great summary by "Ms. Magnesium" (Dr. C Dean) March 2015

Magnesium: THE Ultimate Guide (Dr. Carolyn Dean)
Appears to summarize and link to all of her information - from books, papers, YouTube videos, and podcasts.
 Also available on VitaminDWiki in case it gets removed from the above link
- - - - - - - - - - - - - - - - - - - - - - - - - -
Consumer Lab has good reviews of many supplements: including Vitamin D, Vitamin K2, Calcium
Describes the benefits and warnings, and has an extensive analysis of 37 products
They agree that ReMag is just Magnesium Chloride.

See also VitaminDWiki

• All items in category Supplementing D 109 items
• All items in category Calcium 233 items
• All items in category Magnesium 379 items
• Daily Magnesium improved all aspects of metabolic profile – RCT July 2014
• Magnesium prevents cardiovascular events – Meta-analysis March 2013
• Fructose (High Fructose Corn Syrup) consumes 2X more Magnesium than sugar – May 2014
• Hypothesis: Magnesium accounts for some of the variation in vitamin D response – Oct 2013
• Bones grow better with high level of magnesium: rat study – Dec 2013
• Magnesium sources: Oxide thru Pico - March 2013
• Hypothesis: Age-related diseases due to lack of nutrients like vitamin K – Ames Triage Theory - also Magnesium
• Dementia less likely with increased levels of Magnesium etc.
• Correcting magnesium deficiencies may prolong life – Space Station Feb 2012 Telomeres
• Vitamin D resistance in magnesium deficiency 1976 PDF
• Hypothesis: Astronauts age more quickly due to loss of Magnesium – Feb 2012
• Hypothesis: Decreasing Magnesium and increasing CaMg ratio are increasing health problems – 2012 - 2013
• Why deficiencies in vitamin D and magnesium are linked to asthma

Mercola has many articles on Magnesium

• Magnesium 101 — A Comprehensive Guide to Its Health Benefits - Sept 2024
  •  Download the PDF from VitaminDWiki
• "Up to 80 Percent of Americans May Not Be Getting Enough of this Essential Nutrient. Where Do You Stand?" Oct 2018

• Feb 2018

• Importance of Magnesium is Far Greater than Previously Imagined Dec 2012
  Discusses forms: glycinate, oxide, chloride, lactate, hydroxide, carbonate, taurate, citrate, threonate
  Balance Your Magnesium with Calcium, Vitamin K2, and D
  Research on the paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1
  Reference GreenMed Info on Magnesium Dec 2012
• Magnesium — A Key Nutrient for Health and Disease Prevention Mercola 2015
  Rhonda Patrick. Dean, with videos

VitaminDWiki Low cost to get vitamin D cofactors - including Magnesium

Mineral decrease from vegetables in the past century

Sums of averages of calcium, magnesium, and iron in cabbage, lettuce, tomatoes, and spinach.
Copied from Healing Property of Minerals - Paul Bergner

My notes of the book Magnesium Miracle by C. Dean 2007 – need to be confirmed.

Update Aug 2017 - 2nd edition of Magnesium Miracle book - 30% new material. $14

Paul Mason summarized the WHO 2006 conference on Calcium and Magnesium in Drinking Water as:
1) There is a consensus that most of the world is deficient
   Agreed that there are only 4 ways of increasing Magnesium and Calcium
2A) Have everyone on earth take pills – which has never been done before,
   unlikely on a global level. But practical on an individual level
2B) Advise everyone on Earth to get better food.
   Again unlikely globally but practical for individuals
2C) Add Calcium and Magnesium to tap water.
   Very wasteful, as 99% of tap water is not used for drinking
   Calcium can also build up as the scale
2D) Require bottlers to add optimal calcium and magnesium to bottled products
   (hoped that this would be done in 2008, but it looks like no action was taken)
    WHO 2009: mentions water softeners and reverse osmosis systems remove all Magnesium and Calcium. Also, reverse osmosis systems add Sodium.

Pg xvii Magnesium regulates more than 325 enzymes in the body and orchestrates electric current in the nerves (along with Calcium)

Pg xvii Dietary Magnesium had been 500 mg/day in 1900 and barely 200 mg in 1990

Pg xix has 21 diseases associated with Magnesium deficiency – some of which are also associated with Vitamin D deficiency (for example: Asthma, Diabetes, Fatigue, Heart Disease, hypertension, kidney disease, back pain, fibromyalgia, osteoporosis, and tooth decay). 68 Symptoms of Magnesium deficiency are listed in the section: Who is Deficient

The Body is Electric. There is 10,000 X as much Magnesium in the cell as Calcium. And Magnesium limits how much Calcium can get into a cell (which is the reason for many of the diseases associated with Magnesium deficiency – the problem is not having too little Magnesium, but getting too much Calcium into cells), and this is controlled by Mg++-dependent ATP. This is why serum Ca++ is easy to determine (about 50% of that circulating is ionized). And that serum ionized component communicates with the parathyroid glands. Intracellular Ca++ is critical for the transmission of neuromuscular impulses but is immediately transported out of the cell afterward. On the other hand, only 1-2% of total magnesium is circulating, and less than 50% of that is ionized. This has only a very weak correlation with intracellular magnesium, 99% of which is bound, esp. to ADP and ATP. Mg++ is the only active form.
60-65% of Magnesium is in the bones Blood has only 1% of the Magnesium (vs 99% of the Calcium is in bones)

Dead Soil Potash which has been used for fertilizer since the 1930s, is more easily taken up by plants than magnesium or calcium. There typically is Magnesium in soils that have been used/abused for a long time. It also is leached out by rainwater, especially from acid rains. If soil is determined to be too acidic, lime is typically added, which again reduces the Magnesium.

Processed Food Lacks Magnesium Refining flour is 80% lost, and Polishing rice is 83% lost. Production of starch from corn 97% lost, Extraction of white sugar from molasses 99% lost

Fluoridated Water Banishes Magnesium Fluoride binds magnesium, making it insoluble, and it makes bones brittle.
Stomach Acid is Essential for Magnesium Absorption, A big problem for people such as the elderly who are deficient in stomach acid.

Absorption of Dietary Magnesium Is Hindered. A healthy body nicely sluffs off any excess magnesium. Our body was not evolved to store magnesium as it had always been readily available in foods. Problems with magnesium absorption include diseased intestines, low parathyroid hormone, amount of calcium, phosphorus, potassium (wonder about vitamin D), sodium, lactose, and iron. If take iron, take hours apart from when take magnesium.

Magnesium is blocked by certain foods, High protein, spinach, chard, and un-fermented soy, …
Drugs cause magnesium deficiency diuretics, bronchodilators, birth control pills, insulin, digitalis, insulin, tetracycline, Corticosteroids, Nicotine, cisplatin (chemotherapy)

Vitamin and Mineral Interactions with Magnesium “Sufficient vitamin D is necessary for the body to utilize magnesium” (wonder how much sufficient is)
Heart Attacks 7 clinical studies have shown that 5-10 grams of intravenous magnesium reduced the risk of death by 55% after an acute heart attack.
PMS was reduced with 400 mg of Magnesium. Recommend taking 50 mg of B6 to assist in magnesium absorption.
Chocolate craving “is a sure sign” of magnesium deficiency. Chocolate has the most magnesium of any food.
Magnesium is just as important as calcium to prevent and treat osteoporosis.
Magnesium keeps calcium dissolved in the blood so it will not form kidney stones.
Magnesium deficiency is common in chronic fatigue syndrome and fibromyalgia sufferers.
Magnesium deficiency may be an independent predictor of diabetes
Diabetics both need more magnesium and lose more than most people.
Magnesium acts as a natural statin
Magnesium reduces lactic acid, which causes post-exercise pain
Magnesium is lost during exercise
Magnesium deficiency may cause sudden cardiac death in healthy athletes
Magnesium and calcium deficiency may be a cause of growing pains in children
Magnesium deficiency can produce symptoms of anxiety or depression

The author takes about 7 pages to describe Magnesium tests. Apparently, very little of the body’s Magnesium is in the blood serum, and it is tightly regulated – except that when under stress, the body adds more Magnesium to the blood. It appears that tests for Magnesium which test the serum, are misleading, and white and red blood cell tests are an OK indication of blood in the cells of the body unless the body is under stress – such as an asthma attack. A better test is an EXATest – which measures the amount of Magnesium in the mouth. The best test is a “blood ionized magnesium test,” which, at the time of the book, was available only to researchers.
– – – – –

Pico-Ionic Magnesium Bioavailability (claimed)= 100% with no intestinal upset {Update Fall 2012}
4 ml per day, no laxative effect even if have IBS-diarrhea, Crohn’s, or colitis, $30

Magnesium L-Threonate – perhaps more bioavailable – Jan 2012

Have not seen ANY human studies of L-Threonate as of Nov 2018 - all mouse studies

Magnesium compounds have similar bioavailability - 2005

Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach

 Download the PDF from VitaminDWiki

Magnesium in water is associated with a reduction in stroke

100 mg more Magnesium in water associated with 8 percent reduction in stroke – Feb 2012
Independent evidence shows that Vitamin D and Magnesium both reduce strokes.
Expect that they would do well together - perhaps more than 2X the benefit.

Magnesium online resource center

Magnesium in health • In a few words
Magnesium in biochemistry • a vital necessity, • magnesium’s effect, • magnesium and women, • magnesium and men, Magnesium in medicine. • Ocean Frost
Magnesium compounds • magnesium bromide, • magnesium carbonate, • magnesium chloride, • magnesium citrate, • magnesium hydroxide, • magnesium oxide, • magnesium phosphate, • magnesium sulphate
Magnesium in water • magnesium in drinking water, • magnesium in hard water
Magnesium in food • dietary requirements, • diets and diabetes, • health risks, • magnesium deficiency, • recommended amounts, • supplements
Supplementation
Articles • aging, • aggressive behavior, • alcoholism, • arrhythmia, • asthma, • autism, • cancer, • cramps
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General conclusions

Magnesium Interactions

From Transdermal Magnesium (Ancient Minerals) Dec 2012 - link for sale 2022

The only difference between chlorophyll and hemoglobin is that Magnesium is in the center instead of Iron

3,751 magnesium binding sites on human proteins GreenMedInfo Dec 2012

See also web

• Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency - March 2021
  • DOI: 10.3390/nu13041136 FREE PDF
• Magnesium in Infectious Diseases in Older People - Jan 2021
  • https://doi.org/10.3390/nu13010180 FREE PDF
• The Role of Magnesium in the Pathogenesis of Metabolic Disorders
  • April 2022 https://doi.org/10.3390/nu14091714 FREE PDF
• Vitamin D, Magnesium and Their Interactions: A Review - Sept 2021
  • 10.30476/ijns.2021.91766.1144 FREE PDF
• Magnesium and Microelements in Older Persons 168 pages 2021 FREE PDF
• Learn More About How Important Magnesium Is 2005
  "For example, magnesium was first shown to be of value in the treatment of cardiac arrhythmias in 1935."
  " More than seventy years later, there are now numerous double-blind studies showing magnesium to be of benefit for many types of arrhythmias including
    atrial fibrillation, ventricular premature contractions, ventricular tachycardia, and severe ventricular arrhythmias"
  "The arrhythmia burden of the patient with CKD is high, with the single greatest contributor to mortality in end-stage renal disease (ESRD) being sudden cardiac death (SCD)"
• Magnesium – its role in CKD. Nefrologia, May 2013, full text online
  Magnesium for treatment of hyperphosphataemia in patients with chronic kidney disease
• Arrhythmias Life Extension date unknown - perhaps 2011
  "Food, drugs, and medications. Coffee, tea, chocolate (Dr. Dean says chocolate has the highest magnesium content of all, and a chocolate craving clearly indicates magnesium deficiency),
• red wine, or simply overeating may cause rapid heartbeats that may be frightening when felt but are rarely serious"
  "Both magnesium and potassium are intricately involved in the heart’s electrical stability (Cybulski J et al. 2004); consequently, maintaining normal functional blood levels and ratios of each is important"
• Is Magnesium Toxic? No! Dr. Carolyn Dean on contraindications (when to not take Magnesium) Dec 2012
  Kidney failure, Myasthenia gravis, Excessively slow heart rate, Bowel obstruction
• Nutrional Magnesium Association Which had the following coverage

• Magnesium relieves depression Review of literature Dec 2012
• High levels of Magnesium prevented hearing loss in guinea pigs due to loud impulse nose Jan 2013
• Need More Magnesium? 10 Signs to Watch For actually, 7 things which reduce Mg in the body
• Magnesium deficiency regulates vitamin D metabolizing enzymes and type II sodium-phosphate cotransporter mRNA expression in rats. June 2013
• Magnesium Support Forum Curezone
  Magnesium Chloride, Magnesium Citrate, Magnesium Sulfate, Magnesium Oxide, etc., 1,100 messages as of July 2013
• Magnesium May Solve Common Health Issues
  The woman found that Mg Chlorine causes itching/burn/rash only when she was not using probiotics
• Dr Sircus on Magnesium, many articles and books: believe that Mg deficiency is the source of many illnesses
  Author of Transdermal Magnesium Therapy E-Book
  Mg Congtraindications Dr. Sircus
  Hs~   Renal failure, do not take Mg concurrently with some medicines
• Wikipedia Magnesium in biology and Magnesium deficiency (medicine)
• Can Vitamin D Work Without Magnesium? Oct 2014

VitaminDWiki - Magnesium is needed by Vitamin D in 8 places - 2013 chart

Infographic by Ontario Health

Magnesium Reduces Diabetes Risk by 53% Report on a 2013 study

Notes on what needs to be made into a summary/introduction (May 2022)

Summarize Mg: The body knows how to get rid of too much at one time,

• rare gene problems causing loss of Magnesium

Many forms – vastly different amounts get into the body
important to 20+ health conditions – such as bone
Can also get Mg through the skin: Epson Salt foot bath, MgCl in DMSO
Far less Mg in food in the past 40 years
Many drugs and chemicals also reduce Magnesium in the body
Suspect also that need more Mg as have more Vitamin D
Increase Mg to at least 500, decrease Ca to <500 – perhaps zero?
Magnesium Chloride – pill, liquid, cream
Pico Mg – apparently no side effects 48 of 300 mg for $30
vs. 32 of 300 for $18 Mg Chloride
From Amazon
$.42 per 200 mg elemental Mg as Dr. Dean's Remag
$.08 per 200 mg elemental Mg as magnesium malate
$15 for 120 tabs of 75mg elemental Mg as MgCl2 or $.333 per 200 mg elemental Mg (as MgCl2)
24mg Mg/70 Mg Cl2 = ~25% Mg
$16 for 454 gm (a pound of MgCl2) or $16 for 116 gm elemental Mg++
(200 mg/116 gm) x $16 = $.0276 per 200 mg Mg as MgCl2 + cost of the veggie capsule ($7/100 or 7 cents v $17/1000 or 2 cents)

Mg vs. Fe = Chlorophyll vs. Hemoglobin
Mg/Heart analysis
More people are deficient? many similar recent reasons,
Widespread health, Deficiency not associated with a specific problem
Mag decreased: furt (see chart in Mag page), refined foods,
high-fat diet, salt, less hard water, transdermal
Calcium supplementation, boiling veg, coffee, diuretics,*****************
impaired absorption such as Crohn's disease, unhealthy kidney
diabetes, 30% to 60% of alcoholics, fluoridation?
magnesium absorption decreases and +renal excretion in seniors
Potash is more easily taken up by plants than mag or calcium.
Mg overdose – only if dialysis (Kidney not working)
Mg: Pico, attach PDF, 100% – nothing for a laxative,
just 1/4 teaspoon twice a day – for 14 days
http://www.amazon.com/Invisible-Minerals-Magnesium-Pico-Ionic-ebook/dp/B009V2ZJZ4 $4.00
Pico: The Pico-Ionic form is 50,000 ppm and comes in 8oz. bottles at an average daily dosage of 250mg per 4mls (1 tsp = 5 ml)
http://www.amazon.com/Liquid-Ionic-Minerals-Magnesium-250mg/dp/B005PFK3YS/ref=pd_sbs_hpc_1 half price
Liguid Magnesium from Mother Earth Minerals is extremely diluted and should be ignored
only 10 milligrams of Mg per teaspoon.
Candida may interfere with the absorption of Magnesium in the gut
Comment from the Web March 2015
Dr. Dean indicates that leaky gut syndrome, strongly associated with Candida overgrowth, inhibits magnesium absorption.

Note: Water filters that use reverse osmosis eliminate all Magnesium and Iodine ions

Extensive Overview of all Health and Magnesium by Examine - July 2024

Mg Examine.com

• Sample"Many observations related to magnesium’s effect on reducing disease risk are likely due to correction of a deficiency. In other words, it may not be the case that supplemental magnesium is beneficial per se; instead, magnesium deficiency may lead to several health problems, many of which may be related to chronic low-grade inflammation.[36] There is also the possibility of reverse causation because many modern diseases (i.e., obesity and diabetes) may lead to a magnesium deficiency.'

Does not appear to mention anything about Magnesium Depletion Score predicts increased risk of various health problems which is a better way than Mg test for estimating Mg in the body

Extensive Overview of Magnesium at Pauling Institute - updated Nov 2018

web
Summary points (without hyperlinks)

• Magnesium is an essential mineral and a cofactor for hundreds of enzymes. Magnesium is involved in many physiologic pathways, including energy production, nucleic acid and protein synthesis, ion transport, and cell signaling, and also has structural functions. (More information)
• Severe magnesium deficiency can impede vitamin D and calcium homeostasis. Certain individuals are more susceptible to magnesium deficiency, especially those with gastrointestinal or renal disorders, those suffering from chronic alcoholism, and older people. (More information)
• Inadequate dietary intakes and/or low serum concentrations of magnesium have been associated with an increased risk of cardiovascular disease, osteoporosis, and metabolic disorders, including metabolic syndrome, hypertension, and type 2 diabetes mellitus. Preliminary studies have shown that magnesium improved insulin sensitivity in individuals at risk for type 2 diabetes mellitus. Randomized controlled trials have also investigated the role of magnesium supplementation in the prevention of complications following stroke or heart surgery. (More information)
• Magnesium sulfate is used in obstetric care for the prevention of seizures in pregnant women with preeclampsia or eclampsia. Observational studies and randomized controlled trials also support the role of magnesium in preventing brain damage in premature infants. (More information)
• The use of magnesium supplementation is currently being explored in the management of various conditions, including hypertension, cardiovascular disease, type 2 diabetes mellitus, asthma, and pain. (More information)
• About half of the US adult population may have insufficient magnesium intake to support nutritional adequacy. Dietary sources rich in magnesium include green leafy vegetables, unrefined grains, legumes, beans, and nuts. (More information)
• The tolerable upper intake level (UL) for supplemental magnesium is 350 mg/day. Excessive intake of supplemental magnesium can result in adverse effects, especially in individuals with impaired kidney functions. (More information)
• Magnesium plays an important role in the structure and function of the human body. The adult human body contains about 25 grams (g) of magnesium. About 50 to 60% of all the magnesium in the body is found in the skeleton, and the remainder is found in soft tissue, primarily in muscle. Magnesium is the second most abundant intracellular cation after potassium. Blood contains less than 1% of total body magnesium. Only the free, ionized form of magnesium (Mg2+) is physiologically active. Protein-bound and chelated magnesium serve to buffer the pool of free, ionized magnesium (1).

It appears that ALL forms of Magnesium cross the blood-brain barrier

Magnesium Crosses the BBB Carole Dean March 2019 Many references

Overview of Transdermal/Topical Magnesium Chloride - 2017

https://naturalcalm.ca/guide-to-transdermal-magnesium/ Table of Contents_
What Do We Mean By Transdermal Magnesium?
What Is Magnesium Chloride?
Is Magnesium Chloride A Natural Product?
Who Needs Magnesium?
Why Choose Transdermal Magnesium?
Should I Use Topical Magnesium, Oral Magnesium, Or Both?
How Should I Use Transdermal Magnesium?
How Much Magnesium Chloride Should I Use?
How Much Topical Magnesium Can I Use with My Children?
When Should I Use Transdermal Magnesium?
How Much is Really Absorbed Through the Skin?
Is Transdermal Magnesium as Absorbable as Magnesium Taken Orally?
What is the Difference Between Epsom Salts and Transdermal Magnesium Chloride

Magnesium is associated with many other VitaminDWiki categories

Omega-3 33,  Diabetes 27,  Vitamin K 27,  Calcium 26,  Virus 25,  Zinc 24,  Cardiovascular 17,  Bone - Health 15,  Vitamin B12 15,  Iron 14,  Depression 14,  Supplement 12,  Vitamin C 11,  Obesity 11,  Hypertension 11,  Headache 10,  Boron 10,  Pregnancy 10,  Metabolic Syndrome 9,  Intervention 9,  Mortality and D 8,  Iodine 8,  Seniors 8,  Deficiency of Vitamin D 8,  Books,   videos on Vitamin D 7,  Pain - chronic 7,  Resveratrol 7,  Interactions with Vitamin D 6,  Vitamin D and Vitamin A 6,  Cognitive 6,  Falls and Fractures 5,  Trauma and surgery 5,  Kidney 5,  Women 5,  Osteoporosis 4,  Breathing 4,  Infant-Child 4,  ADHD 4,  Cancer - Breast 4,  Cancer - Colon 4,  Predict Vitamin D 4,  Associations 4,  Off Topic 4,  Curcumin 4 (Nov 2023)