Vitamin D was synthesized and studied in the 20-30s of the twentieth century. Vitamin D refers to several chemical compounds that are similar in structure and properties in the body: D2 and D3. Vitamin D refers to the fat-soluble vitamins, and is formed in the body by irradiation with sunlight, or with food.

It regulates the mineral metabolism and promotes the deposition of calcium in bone tissue and dentin, thus inhibiting osteomalacia (softening) of the bones. Entering the body, vitamin D is absorbed in the proximal part of the small intestine, and in the presence of bile.

Vitamin D is unique - it is the only vitamin that acts both as a vitamin and a hormone. It maintains the level of the inorganic calcium in the blood plasma. However, the role of vitamin D is not limited to the protection of the bones, it affects the susceptibility of the body to skin diseases, heart disease and cancer. In geographical areas where food is poor in vitamin D, probability of atherosclerosis, arthritis and diabetes is increased.

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Credit: Freepik

Credit: Freepik

It prevents weakness of muscles, increases immunity (the level of vitamin D in the blood serves as one of the criteria for assessing the expected long life of AIDS patients), is necessary for the functioning of the thyroid gland and normal blood coagulability.

Furthermore, it goes hand in hand with magnesium. Magnesium is a cofactor of vitamin D, which means that magnesium is necessary for the body to assimilate vitamin D. On the other side, vitamin D can improve the absorption of magnesium. So, it helps the body restore the protective shells surrounding the nerves, and it is included in the complex therapy of multiple sclerosis.

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Credit: Freepik

Credit: Freepik

The role of magnesium for the human body, as a rule, is traditionally underestimated. According to scientists, magnesium is the most important element for the body after oxygen, hydrogen, nitrogen and carbon. Magnesium participates in more than 300 reactions necessary for the functioning of the body: it is the production of many enzymes, the activation of the work of other structural elements, the synthesis of proteins and the production of energy.

Magnesium is a necessary mineral for a person, which comes to his body mainly with food. With a micronutrient deficiency, the excitation phase prevails over relaxation, which negatively affects the health of a person. He is constantly in a state of excitement, irritation, which leads to stress and the development of pathological changes in organs and systems.

With a deficiency of magnesium, the body feels this first on the nervous system. The person is constantly irritable, tired, sleeps badly, feels numbness in the hands and feet, which can pass to cramps. These symptoms can lead to pathologies of the internal organs, first of all of the heart, as a muscular organ.

Credit: Freepik

Credit: Freepik

Magnesium has anti-inflammatory properties. Due to this, it is able to protect a person from such diseases as arthritis and Alzheimer's disease. The appearance of certain symptoms can show that a person has a magnesium deficiency.

Nevertheless, it is preferable to pass certain tests. If you recently donated blood for analysis, perhaps you are assuming that the results of this analysis will allow you to detect a magnesium deficiency. Only 1 percent of the magnesium in the body is concentrated in the blood.

Therefore, a simple analysis of blood serum for magnesium does not particularly help in determining the amount of this mineral in the body. So, in connection with the fact that magnesium acts at the cellular level and accumulates in organs and nervous tissues, the blood test is not very informative.

Credit: Freepik

Credit: Freepik

A good way to get more magnesium is by eating inexpensive foods containing magnesium citrate (they are one of the most readily absorbed types of magnesium additives). External application of transdermal magnesium chloride also helps.

It involves the absorption of magnesium chloride through the skin. Magnesium chloride is also known as magnesium oil, although in reality it is not really oil, but rather a saline solution from places that are an ancient seabed.

However, in case you are against using any additives and prefer to get magnesium from food, here is a list of foods that can help alleviate the symptoms of magnesium deficiency: avocado, bananas, black chocolate, dried fruits (figs), okra, soya beans, almonds and cashews (as well as other nuts), seeds of pumpkin, sunflower, sesame, spinach (dark leafy vegetables), pumpkin (squash, squash), whole grains (brown rice), beans and lentils (beans and black beans).

Credit: Freepik

Credit: Freepik

Overdose of magnesium is almost impossible. Nevertheless, consuming magnesium in too large quantities is not a good idea. Excess magnesium can cause such side effects as arrhythmia or slow breathing. As in the case of oral intake of vitamin C in the form of ascorbic acid, there is a threshold of intestinal tolerance, exceeding which leads to diarrhea.

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