Magnesium & Vitamin D Role In Chronic Pain

---

---

Vitamin D Deficiency & Magnesium Deficiency For Chronic Pain

Chronic pain is a prevalent condition that affects millions of people worldwide. It can be caused by various factors, including autoimmune diseases, injuries, and nerve damage. In recent years, there has been a growing interest in the potential benefits of vitamins and minerals in the management of chronic pain. Two such nutrients that have garnered attention are Vitamin D and Magnesium.

What Is Vitamin D?

Vitamins are like the helpful friends our bodies need to work properly. They act as co-factors or co-enzymes, which means they help proteins in our body complete chemical reactions, like breaking down our food or building our cells. Some vitamins are water-soluble, which means they dissolve in water and leave the body quickly. Others are fat-soluble, which means they can be stored in our body’s fat and used over time. So, whether it’s helping us get energy from our food or keeping our skin healthy, vitamins are key players in keeping us feeling and performing our best.

Vitamin D3, also known as cholecalciferol, is a type of steroid hormone. Steroid hormones are powerful chemicals that can travel through the body and cause various changes. They’re like messengers, delivering important instructions to our cells.

What Is Magnesium?

Magnesium is the fourth most common mineral in our body and the second most common positively charged particle found inside your body’s cells, playing a crucial role in many of the body’s functions, including as an electrolyte. It is needed for about 300 enzymes in the body and may help with various conditions such as sugar absorption, high blood pressure, pain, mood, and sleep.[1]

Magnesium Deficiency & Benefits

Magnesium deficiency is a common problem, especially among people who consume a low-magnesium diet (which is pretty much everybody in the 21st century). 

Symptoms of magnesium deficiency include muscle cramps, heart palpitations, anxiety, and fatigue. Magnesium supplementation may help with:

• Pain relief
• Sleep
• Mood improvement
• Conditions such as neuropathy, migraines, and chronic regional pain syndrome.

Autoimmune Diseases & Chronic Pain

Autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis, can cause chronic pain. These conditions occur when the immune system mistakenly attacks healthy cells in the body, resulting in inflammation and pain. 

Vitamin D Benefits

Vitamin D is like a multitasking superhero for our bodies. We all know it’s important to keep our bones and teeth strong, but it does much more. 

Imagine vitamin D as a master controller that can turn on and off certain functions in our body. It does this by interacting with special areas in our cells called vitamin D response elements. It’s like flipping a switch to activate over 900 different genes in our body.[2]

One of the key roles of vitamin D is to help our body absorb and use calcium, which is crucial for strong bones and teeth. But it doesn’t stop there. Vitamin D also helps our cells grow properly and can even slow down the growth of some cancer cells.

This study found that men with sufficient vitamin D levels had significantly higher levels of testosterone than those with insufficient or deficient vitamin D levels, revealing a concordant seasonal variation between vitamin D and androgen levels.[7]

Vitamin D also plays a role in our immune system. It can help control how our immune cells respond to threats, ensuring they react just the right way.

Vitamin D has been shown to improve: 

• Autoimmune disorders[5]
• Testosterone levels
• Diabetes
• Muscle function, mood, and sleep 
• Immune system and recurrent infections
• Heart health

In a nutshell, vitamin D is a vital part of many different processes in our bodies. From our bones to our immune system, it helps keep us healthy in more ways than we might realize. 

Vitamin D Levels

Vitamin D levels in our body can be a bit tricky to measure. The best way we currently have is to look at the levels of a form of vitamin D called 25(OH)D3 in our blood. This gives us a good idea of how much vitamin D we’re getting from sunlight, food, and supplements. But it doesn’t tell us how much vitamin D is stored in our body’s tissues.

We also look at parathyroid concentrations, which can give us a better idea of how our body uses vitamin D. 

When we talk about vitamin D levels, we usually use units like nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL).

• Vitamin D insufficiency is defined when the levels of 25-hydroxyvitamin D (25OHD) are between 20–29 ng/mL
• Deficiency is considered when the levels are ≤20 ng/mL.
• Adequate levels of vitamin D are generally defined as a serum concentration of 25-hydroxyvitamin D (25OHD) of 30 ng/mL or above.

How Is Vitamin D Made

Here’s how our bodies create this superhero, vitamin D3: When our skin gets some sunshine, a substance in the skin called 7-dehydrocholesterol gets excited and transforms into pre-vitamin D. This pre-vitamin D then changes itself into vitamin D3.

Once D3 is formed, it hops into our bloodstream and travels to the liver. It changes into a new form called 25-hydroxyvitamin D, or 25(OH)D. This is the main type of vitamin D that circulates in our bodies.

But the journey doesn’t end there. The 25(OH)D then heads to the kidneys, where it transforms into its most active form, 1α,25-dihydroxyvitamin D, or 1,25(OH)2D. This superhero version of vitamin D does all the amazing things we’ve discussed, like helping our bones and immune system. This whole process is carefully controlled by our bodies, ensuring everything happens just right.

However, the amount of Vitamin D produced from sunlight exposure can vary depending on several factors, such as time of day, season, skin color, and geographical location. 

In Arizona, we’re lucky to be close enough to the equator that we can get some vitamin D all year round, depending on the time of day. However, anywhere north of Atlanta, you can only get vitamin D from sun exposure between April and October.

Magnesium And Vitamin D Research Studies

Several research studies have shown a correlation between Vitamin D and Magnesium levels and chronic pain. One study found that taking Vitamin D and Magnesium supplements together can help reduce pain and improve the overall quality of life in patients with fibromyalgia. Another study found that Magnesium supplementation can help reduce pain in patients with chronic lower back pain.

Magnesium & Chronic Pain

Magnesium is important for nerve function and may help alleviate chronic pain. It works by blocking N-methyl-D-aspartate (NMDA) receptors, which are involved in the transmission of pain signals to the brain.[3] Magnesium supplementation may also help improve sleep quality, which can be beneficial for individuals with chronic pain.[4]

Magnesium Benefits

Magnesium has many benefits for the body. It helps regulate blood pressure, supports the immune system, and aids in the absorption of calcium. Magnesium may also play a role in mood regulation and can help alleviate symptoms of anxiety and depression. We’ll go into depth on all the benefits of magnesium in another article; for now, we’ll focus on the interaction between magnesium and vitamin D.

Magnesium & Vitamin D

Magnesium works with Vitamin D by helping it bind to transport in the blood vessels and converting basic forms of Vitamin D to more functional forms. This process is essential for the body to utilize Vitamin D effectively.[6]

• Magnesium plays a crucial role in the conversion of pro-vitamin D into active Vitamin D3 in the body.
• Vitamin D starts as cholesterol in the body and goes through a conversion process to become 25 hydroxy Vitamin D through the catalyzation of UV light.
• This 25 hydroxy Vitamin D further converts to 1,25 hydroxy Vitamin D, also known as calcitriol, which is the active form of Vitamin D in the body.
• Magnesium is needed to help convert the basic forms of Vitamin D to the more advanced forms that are functional in the body.
• Additionally, Magnesium assists in the binding of Vitamin D to transport in the blood vessels, further supporting its role in Vitamin D metabolism.

Magnesium Foods

Dark, leafy green foods are your best source of magnesium from foods.  Almonds and dark chocolate are other options. However, some people are sensitive to oxalates in dark, leafy greens or allergic to foods like almonds and chocolate.

Large-scale, mono-crop agriculture has depleted our soils over time, which means that the micronutrient density of fruits and vegetables today is not as high as it was in the past, so even if you eat plenty of fruit and veg, you may not be getting enough magnesium to meet your needs, especially if you’re a hard-charging athlete or martial artist, so you may still benefit from supplementing with additional magnesium.

Best Way To Take Magnesium Dosage

The current Recommended Dietary Allowance (RDA) for magnesium for adult men is 400-420 mg per day and 310-320 mg per day for adult women.

It’s important to consult with a doctor before starting magnesium supplementation, especially for individuals with kidney problems. Avoid taking magnesium supplements with dairy.

Best Magnesium Supplements

Vitamin D Deficiency

Vitamin D is a crucial nutrient that our bodies need for many functions. Despite this, over a billion people around the world don’t get enough of it.[8] This isn’t just about strong bones – lack of vitamin D can lead to a host of health problems, from heart disease and diabetes to certain types of cancer. 

The study “Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012)” looked at how common vitamin D deficiency is among different groups of people in the United States, using health data from over 4,900 adults.[9]

Here are some key points to consider:

1. Race and Vitamin D Deficiency: The study found that race was a significant risk factor for vitamin D deficiency. African-American adults had the highest vitamin D deficiency prevalence rate, followed by Hispanic adults. This is due to the increased melanin levels found in the skin of these races, which absorbs and scatters ultraviolet rays from sunlight, resulting in less efficient conversion of 7-dehydrocholesterol to pre-vitamin D3, a precursor of vitamin D.
2. Age and Vitamin D Deficiency: Contrary to common belief, the study found an increased incidence of vitamin D deficiency among participants aged under 65 years of age, thus refuting the commonly accepted notion that increasing age is directly proportional to the risk of being vitamin D deficient.
3. Education, Health Status, and Vitamin D Deficiency: The study found that individuals with college education had statistically significantly lower rates of vitamin D deficiency. Similarly, individuals with poor/fair health status were more likely to be vitamin D deficient. 
4. Smoking and Vitamin D Deficiency: The study found that current smokers were more likely to be vitamin D deficient. This may be related to the ability of sinus mucosa to activate circulating vitamin D levels, which is impaired in smokers.
5. Obesity and Vitamin D Deficiency: The study showed statistically significant differences in vitamin D deficiency rates with respect to weight, with a higher percentage of vitamin D deficient participants falling under the category of obese (BMI ≥30).
6. Daily Milk Product Consumption and Vitamin D Deficiency: The study found that daily consumption of milk products serves as an effective prophylaxis against vitamin D deficiency in conjunction with daily sun exposure.
7. Cancer and Vitamin D Deficiency: Contrary to established associations, the study found a statistically significant higher rate of cancer among the vitamin D sufficient population compared to the vitamin D deficient population.
8.  Diabetes and Vitamin D Deficiency: The study found a statistically significant relationship between vitamin D deficiency and diabetes, supporting growing evidence suggesting vitamin D deficiency is a contributing factor to the development of both type 1 and type 2 diabetes.

Our bodies usually make vitamin D when our skin is exposed to sunlight. But most people spend over 90% of their time indoors. Combined with an indoctrinated sense of fear of the sun, most people cover their bodies with sunscreen and clothing when outside, meaning most of us don’t get nearly enough sun exposure to match ancestral levels of vitamin D.

To tackle this, we need to educate people about the importance of vitamin D, check people’s vitamin D levels regularly, and make sure our food contains enough of this vital nutrient. It’s a big task, but one that could make a huge difference to our global health.

Best Way To Get Vitamin D

Sunlight exposure is the best way to get Vitamin D. 10 to 15 minutes of sun exposure per day is recommended as it has additional benefits beyond Vitamin D production. The darker skinned, or the further north you live, the longer it takes to generate enough vitamin D. If sunlight exposure is limited, Vitamin D supplements, particularly Vitamin D3, can be taken. However, caution should be exercised to avoid toxicity.

Best Vitamin D Supplements

Vitamin D supplements come in various forms, such as Vitamin D2 and Vitamin D3. Vitamin D3 is the more active form of Vitamin D and is preferred by most health professionals. 

Thorne Labs is a trusted health supplement company known for its high-quality products and adherence to good manufacturing practices. When supplementing with something as important as Vitamin D3, it’s crucial to choose a reputable manufacturer like Thorne Labs to ensure you’re getting a safe and effective product.

Vitamin D Dosage

The recommended daily dose of Vitamin D varies depending on age, sex, and health status. It’s important to consult with a doctor before starting Vitamin D supplementation to determine the appropriate dosage.

The current Recommended Dietary Allowance (RDA) for Vitamin D for adults aged 18-70 is 600 International Units (IU) per day, and for adults over 70, it’s 800 IU per day.

While the recommended doses of Vitamin D are typically around 600 to 800 International Units (IU) per day, this might be less than what our bodies naturally produce – about 25,000 units per day – when we spend time in the sun. In fact, a seven-year study found that giving hospitalized patients daily oral doses of Vitamin D3, ranging from 5,000 to 50,000 IU, was safe and well-tolerated.[11] This long-term supplementation of Vitamin D3 not only appeared to be safe, but it also led to improved health outcomes without any adverse reactions. Interestingly, the study found that it took around 12 months for blood levels of Vitamin D to plateau with daily doses of 5,000 to 10,000 units, suggesting that our bodies slowly absorb and utilize this vital vitamin.

Light Therapy For Vitamin D

Light therapy and phototherapy have proven benefits beyond Vitamin D production, including improved sleep, mood, and overall well-being. Light therapy involves exposure to light that mimics natural sunlight and can be beneficial for individuals with limited sun exposure.[12]

In the 1930s, vitamin D lamps were a popular way to combat vitamin D deficiency, especially in areas with limited sunlight. These lamps emitted ultraviolet B (UVB) light, which our skin uses to produce vitamin D naturally. People would sit in front of these lamps, much like a sunbathing session, to boost their vitamin D levels. This was particularly useful during winter months or in places with long periods of darkness.  Bonus: you will tan (or possibly burn) when using a Sperti!

Light Therapy For SAD

• Bruce Lee’s Real Fights: The True Stories Behind the Legend
• 
  The Ultimate Guide To Focus Mitts & Thai Pads For Martial Arts
• 
  Technique vs. Techniques in Martial Arts
• 
  Is Strength Training Good For Martial Arts?

References

1. Volpe, Stella Lucia. “Magnesium in disease prevention and overall health.” Advances in nutrition 4.3 (2013): 378S-383S. (https://doi.org/10.3945/an.112.003483)
2. Reference: Wang, Tian-Tian, et al. “Large-Scale in Silico and Microarray-Based Identification of Direct 1,25-Dihydroxyvitamin D3 Target Genes.” Molecular Endocrinology, vol. 19, no. 11, 2005, pp. 2685–2695, [DOI: 10.1210/me.2005-0106](https://dx.doi.org/10.1210/me.2005-0106).
3. Shin, Hyun-Jung, Hyo-Seok Na, and Sang-Hwan Do. “Magnesium and pain.” Nutrients 12.8 (2020): 2184. (https://doi.org/10.3390/nu12082184)
4. Cao, Yingting, et al. “Magnesium intake and sleep disorder symptoms: findings from the Jiangsu Nutrition Study of Chinese adults at five-year follow-up.” Nutrients 10.10 (2018): 1354. (https://doi.org/10.3390/nu10101354)
5. Hahn, Jill, et al. “Vitamin D and marine omega 3 fatty acid supplementation and incident autoimmune disease: VITAL randomized controlled trial.” Bmj 376 (2022). (https://doi.org/10.1136/bmj-2021-066452)
6. Uwitonze, Anne Marie, and Mohammed S. Razzaque. “Role of magnesium in vitamin D activation and function.” Journal of Osteopathic Medicine 118.3 (2018): 181-189. (https://doi.org/10.7556/jaoa.2018.037)
7. Wehr, E., et al. “Association of vitamin D status with serum androgen levels in men.” *Clinical Endocrinology*, vol. 73, no. 2, 2010, pp. 243-248,. DOI: 10.1111/j.1365-2265.2009.03777.x. (https://doi.org/10.1111/j.1365-2265.2009.03777.x)
8. Naeem, Zahid. “Vitamin D Deficiency- An Ignored Epidemic.” *International Journal of Health Sciences*, vol. 4, no. 1, 2010,. (https://pubmed.ncbi.nlm.nih.gov/21475519)
9. Parva, Naveen R., et al. “Prevalence of vitamin D deficiency and associated risk factors in the US population (2011-2012).” Cureus 10.6 (2018). (https://doi.org/10.7759/cureus.2741)
10. Mandatori, Domitilla, et al. “The dual role of vitamin K2 in “bone-vascular crosstalk”: opposite effects on bone loss and vascular calcification.” Nutrients 13.4 (2021): 1222. (https://doi.org/10.3390/nu13041222)
11. McCullough, Patrick J., Douglas S. Lehrer, and Jeffrey Amend. “Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.” The Journal of steroid biochemistry and molecular biology 189 (2019): 228-239. (https://doi.org/10.1016/j.jsbmb.2018.12.010)
12. Rosenthal, Norman E., et al. “Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy.” Archives of general psychiatry 41.1 (1984): 72-80. (https://doi.org/10.1001/archpsyc.1984.01790120076010)