drtbear1967
Musclechemistry Board Certified Member
IS YOUR VITAMIN D WORKING? – If you printed out every study on vitamin D and taped them all together, end to end, the length of that paper would stretch all the way around Kim Kardashian's fake ass. That's a LOT of studies. And they all say the same thing: most people have a vitamin D deficiency. A deficiency can...
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• Lead to loss of strength and poor athletic performance
• Make it more likely that you'll get fat and get type 2 diabetes, cancer, or heart disease
• Make it harder to build muscle
• Wreck a woman's sex drive and ability to have good orgasms
• Possibly lead to depression and low T
That's why most of us supplement with 2000-5000 IUs of vitamin D3 per day, especially in the winter. But now a new study says all that supplementing may not be doing us any good if we're deficient in something else: magnesium. Here are the bullet points from a review in The Journal of the American Osteopathic Association:
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• Vitamin D can't be metabolized without sufficient magnesium levels. That means a lot of that supplemental D you're taking remains stored and inactive.
• About 50% of Americans aren't even getting the minimal RDA of magnesium.
• People with optimum magnesium levels require less vitamin D.
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Your vitamin D intake may be okay. It’s your magnesium deficiency that could be the real root cause of the problem. The solution? Get more magnesium, of course. Now, we could list foods that contain a good amount of magnesium, but there's a problem. Industrialized agriculture has stripped away a lot of the magnesium in whole foods.
.
Also, lifters and athletes excrete more magnesium than average people. One tough workout can deplete magnesium levels for up to 18 days. So you'd have to eat a whole bunch of Swiss chard to replace it. So the best source of magnesium is a supplement that uses a highly bioavailable form of magnesium. Ideally, it would also have vitamin B6 added to the formula to enhance uptake/utilization. The top choice is ZMA. Just take 3 capsules before bed.
.
• Lead to loss of strength and poor athletic performance
• Make it more likely that you'll get fat and get type 2 diabetes, cancer, or heart disease
• Make it harder to build muscle
• Wreck a woman's sex drive and ability to have good orgasms
• Possibly lead to depression and low T
That's why most of us supplement with 2000-5000 IUs of vitamin D3 per day, especially in the winter. But now a new study says all that supplementing may not be doing us any good if we're deficient in something else: magnesium. Here are the bullet points from a review in The Journal of the American Osteopathic Association:
.
• Vitamin D can't be metabolized without sufficient magnesium levels. That means a lot of that supplemental D you're taking remains stored and inactive.
• About 50% of Americans aren't even getting the minimal RDA of magnesium.
• People with optimum magnesium levels require less vitamin D.
.
Your vitamin D intake may be okay. It’s your magnesium deficiency that could be the real root cause of the problem. The solution? Get more magnesium, of course. Now, we could list foods that contain a good amount of magnesium, but there's a problem. Industrialized agriculture has stripped away a lot of the magnesium in whole foods.
.
Also, lifters and athletes excrete more magnesium than average people. One tough workout can deplete magnesium levels for up to 18 days. So you'd have to eat a whole bunch of Swiss chard to replace it. So the best source of magnesium is a supplement that uses a highly bioavailable form of magnesium. Ideally, it would also have vitamin B6 added to the formula to enhance uptake/utilization. The top choice is ZMA. Just take 3 capsules before bed.
