This text was beforehand revealed June 10, 2019, and has been up to date with new data.
You might be aware of the connection between magnesium, calcium and nutritional vitamins K2 and D and the way they work in tandem. However are you conscious of the essential hyperlink between magnesium and vitamin B6 (pyridoxine)? Individually, magnesium and vitamin B6 are each important for coronary heart and mind well being. Each additionally play roles within the regulation of your blood sugar degree.1,2
Once you get inadequate quantities of magnesium out of your weight loss program, your physique will leach magnesium out of your bones, muscle tissue and inner organs, which might result in osteoporosis, kidney issues and liver harm.
Vitamin B6 may help ameliorate this by escorting magnesium to the cells that want it most, thus making certain that the magnesium you are getting, whether or not from meals or dietary supplements, is getting used as effectively as doable. In so doing, vitamin B6 additionally helps increase the numerous advantages of magnesium.
Magnesium-B6 Combo Is Superior for Extreme Stress
The significance of magnesium together with vitamin B6 was offered in a 2018 examine3 within the journal PLOS ONE. Taken collectively, these two vitamins have been proven to have a complementary impact on stress discount in animal research.
On this randomized trial, they evaluated whether or not the mix of magnesium and B6 would enhance perceived stress ranges in 264 human topics who additionally had low magnesium to begin. Wholesome adults with a melancholy nervousness stress scale rating above 18 and a serum degree of magnesium between 0.45 nanomoles per liter (mmol/L) and 0.85 mmol/L have been randomized to obtain both:
- 300 milligrams (mg) of magnesium together with 30 mg of vitamin B6
- 300 mg of magnesium solely
The first endpoint was a discount in stress rating from baseline to Week 8. Whereas each remedy teams skilled comparable reductions of their stress scores — the magnesium-B6 combo group reporting a 44.9% discount in perceived stress and the magnesium-only group a 42.4% discount — a extra vital affect was proven in these with extreme and/or extraordinarily extreme stress.
In accordance with the authors, adults with a stress rating at or above 25 had a 24% larger enchancment with magnesium-vitamin B6 versus magnesium solely at Week 8. These taking magnesium and B6 together additionally skilled fewer unintended effects: 12.1% of these taking magnesium-vitamin B6 versus 17.4% of these taking magnesium solely skilled some type of hostile occasion. As famous by the authors:4
“These findings recommend oral Mg supplementation alleviated stress in wholesome adults with low magnesemia and the addition of vitamin B6 to Mg was not superior to Mg supplementation alone. With regard to topics with extreme/extraordinarily extreme stress, this examine supplies medical help for larger advantage of Mg mixed with vitamin B6.”
Magnesium and B6 Could Ease Premenstrual Syndrome
Magnesium and vitamin B6 are two vitamins generally beneficial for ladies scuffling with premenstrual syndrome. In accordance with a analysis paper5 revealed within the Journal of Caring Sciences, magnesium deficiency has been proposed “as one of many elements inflicting and intensifying premenstrual syndrome signs,” and magnesium seems to work as a result of it has a chilled impact on the neuromuscular system.
“Vitamin B6 is one other proposed remedy for this syndrome,” the paper notes.6 “On the one hand vitamin B6 will increase serotonin and dopamine ranges and improves premenstrual syndrome signs, and on the opposite, it has an important position within the synthesis of prostaglandin and fatty acids, that are lowered in etiologies inflicting premenstrual syndrome.
Furthermore, researchers imagine that vitamin B6 deficiency decreases dopamine within the kidneys and subsequently enhance sodium excretion, which in flip causes water accumulation within the physique and induces signs resembling swelling in extremities, edema, and stomach and chest discomfort. The administration of vitamin B6 can thus lower these signs and enhance premenstrual zits.”
To guage the results of those two vitamins on premenstrual syndrome, 126 girls identified with premenstrual syndrome, based mostly on American Psychiatric Affiliation standards, have been divided into three teams, which acquired both 250 mg of magnesium oxide, 250 mg of vitamin B6, or a placebo, taken from the primary day of the menstrual cycle till the start of the subsequent cycle.
Magnesium and B6 Have Related Charges of Effectiveness
General, magnesium and B6 had comparable charges of effectiveness for premenstrual syndrome on this Journal of Caring Sciences examine. Imply scores of premenstrual syndrome earlier than and after intervention within the three teams have been as follows:
|Earlier than intervention||36.89%||36.51%||35.8%|
As you’ll be able to see, whereas the placebo additionally helped scale back premenstrual syndrome signs, magnesium and B6 did so extra successfully, and at comparable charges. When particular signs, B6 and magnesium have been discovered to be the simplest for decreasing charges of melancholy, water retention and nervousness. In conclusion, the authors famous:7
“Contemplating the significance of premenstrual syndrome and the quite a few results it has on society and the lives of ladies, well being teams ought to prioritize the prognosis and remedy of this syndrome. Since there is no such thing as a definitive etiology and remedy for this syndrome, many researchers have tried to search out the most effective and simplest drug with the least unintended effects to stop the incidence of the syndrome …
The present examine was additionally undertaken with the aim of discovering an efficient compound with no unintended effects to scale back the signs of this syndrome and its direct and oblique financial and social results. All compounds used within the present examine had no unintended effects, have been efficient, non-chemical, and acceptable by most teams of ladies within the society.
Therefore, well being teams, particularly midwives, can evaluate the effectiveness the compound on their particular sufferers and choose essentially the most acceptable remedy for every particular person. Furthermore, in instances the place the affected person is prohibited from utilizing chemical medicine to deal with premenstrual syndrome, resembling oral contraceptive capsules and gonadotropin releasing hormone (GnRH) agonists, using these compounds appears efficient …”
Sadly, a mix of magnesium and B6 was not evaluated on this examine. It will have been fascinating to see what their mixed impact would have been. Contemplating the significance of each of those vitamins for well being, I see no threat in combining them, although, must you battle with premenstrual syndrome.
The Significance of Magnesium for Optimum Well being
Magnesium8 is the fourth most ample mineral in your physique and the second most typical intracellular cation9 (positively charged ion) after potassium. It is required for the wholesome operate of most cells in your physique, however is particularly vital on your coronary heart, kidneys and muscle tissue.
Low magnesium will impede your mobile metabolic operate and deteriorate mitochondrial operate, which might have far-reaching well being penalties, seeing how lack of mitochondrial operate is a foundational consider most continual illnesses, together with coronary heart illness and most cancers.
In accordance with one scientific evaluation,10 which included research relationship way back to 1937, low magnesium really seems to be the best predictor of coronary heart illness, and different current analysis exhibits even subclinical magnesium deficiency can compromise your cardiovascular well being.11
Being one of the vital ample minerals within the human physique, it isn’t shocking that it has a number of hundred organic features. To record only a few, magnesium helps:
- Calm down your muscle tissue in addition to your blood vessels — Being poor in it could actually trigger muscle cramps and weak point
- Promote psychological and bodily leisure — It is a stress antidote that works by boosting GABA, an inhibitory neurotransmitter that relaxes your nervous system. Magnesium additionally helps enhance your melatonin manufacturing
- Detoxing and reduces harm from electromagnetic fields
- Regulate blood sugar and enhance insulin sensitivity, doubtlessly defending towards Sort 2 diabetes
Magnesium Is Required for Activation of Vitamin D
Magnesium can also be a element crucial for the activation of vitamin D,12,13,14 and deficiency could hamper your potential to transform vitamin D from solar publicity and/or oral supplementation.
In accordance with Mohammed Razzaque, professor of pathology at Lake Erie Faculty of Osteopathic Medication in Pennsylvania, coauthor of a examine revealed in The Journal of the American Osteopathic Affiliation (JAOA) in March 2018,15 “By consuming an optimum quantity of magnesium, one could possibly decrease the dangers of vitamin D deficiency, and scale back the dependency on vitamin D dietary supplements.”
Curiously, the primary paper I ever had revealed, again in 1985, was additionally within the JAOA. My paper was about using calcium to manage hypertension, but when I had written the paper this century, it most definitely would have been about using magnesium for that objective.16
A second examine,17 revealed in The American Journal of Scientific Diet in December 2018 additionally concluded that your magnesium standing performs an vital position in your vitamin D standing. General, folks with excessive magnesium consumption have been much less prone to have low vitamin D. Additionally they had a decrease mortality threat from heart problems and bowel most cancers.
As defined by Dr. Qi Dai, professor of drugs at Vanderbilt College Medical Middle and the lead creator of this examine, “Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway.” What’s extra, magnesium was discovered to have a regulating impact, elevating and decreasing vitamin D based mostly on baseline ranges.
In individuals who had a baseline vitamin D degree of 30 ng/mL (75 nmol/L) or beneath, magnesium supplementation raised their vitamin D degree. Nonetheless, in those that began out with greater vitamin D ranges (50 ng/mL or 125 nmol/L), magnesium supplementation lowered their vitamin D.
Magnesium for Mind Well being and Neurological Functioning
Magnesium can also be essential for optimum mind operate, and is a typical perpetrator in neurological illnesses, together with:
• Migraines18,19,20 — Researchers have famous that empiric remedy with a magnesium complement is justified for all migraine victims.21
• Melancholy — Magnesium performs an vital position in melancholy because it acts as a catalyst for mood-regulating neurotransmitters like serotonin. Analysis22 revealed in 2015 discovered a major affiliation between very low magnesium consumption and melancholy, particularly in youthful adults.
Analysis23 revealed in PLOS ONE demonstrated magnesium supplementation improved mild-to-moderate melancholy in adults, with useful results occurring inside two weeks of remedy. In reality, the results of magnesium have been corresponding to prescription SSRIs when it comes to effectiveness, however with none of the unintended effects related to these medicine.
Contributors within the remedy group acquired a every day dose of 248 milligrams (mg) of elemental magnesium for six weeks, whereas controls acquired no remedy. In accordance with the authors, “It really works shortly and is properly tolerated with out the necessity for shut monitoring for toxicity.”
• Reminiscence issues and lack of mind plasticity — Reminiscence impairment happens when the connections (synapses) between mind cells diminish. Whereas many elements can come into play, magnesium is a vital one.
In accordance with Dr. David Perlmutter, a neurologist and fellow of the American Faculty of Diet, “magnesium is a essential participant within the activation of nerve channels which can be concerned in synaptic plasticity.”24 Magnesium threonate, which most successfully permeates the blood-brain-barrier, is probably going your best option right here.
The particular mind advantages of magnesium threonate have been demonstrated in a 2010 examine25 revealed within the journal Neuron, which discovered this type of magnesium enhanced “studying skills, working reminiscence, and short- and long-term reminiscence in rats.”
Well being Advantages of Vitamin B6
Like magnesium, vitamin B6 (in addition to a number of different B nutritional vitamins) additionally performs an vital position in coronary heart and mind well being. It’s used within the creation of neurotransmitters, and is required for correct mind growth throughout being pregnant and infancy.26
Nutritional vitamins B6, B9 (folate, or folic acid in its artificial kind) and B12 could also be notably vital for supporting cognitive operate as you age, and have been proven to play a significant position within the growth of dementia, together with Alzheimer’s illness, which is essentially the most critical and deadly kind.
A major mechanism of motion right here is the suppression of homocysteine,27 which tends to be elevated when you might have mind degeneration. Excessive homocysteine has additionally been implicated within the growth of atherosclerosis.28,29
The excellent news is your physique can eradicate homocysteine naturally, offered you are getting sufficient B9 (folate), B6 and B12. One examine confirming this was revealed in 2010.30 Contributors acquired both a placebo or 800 micrograms (mcg) of folic acid (the artificial type of B9), 500 mcg of B12 and 20 mg of B6.
The examine was based mostly on the presumption that by controlling homocysteine ranges you would possibly be capable of scale back mind atrophy, thereby slowing the onset of Alzheimer’s. Certainly, after two years those that acquired the vitamin-B routine had considerably much less mind shrinkage in comparison with the placebo group.
A 2013 examine31 took this analysis a step additional, displaying that not solely do B nutritional vitamins sluggish mind shrinkage, however they particularly sluggish shrinkage in mind areas identified to be most severely impacted by Alzheimer’s illness.
As within the earlier examine, contributors taking excessive doses of folic acid and nutritional vitamins B6 and B12 lowered their blood ranges of homocysteine, lowering mind shrinkage by as a lot as 90%. Excessive doses of nutritional vitamins B6, B8 (inositol) and B12 have additionally been proven to considerably scale back signs of schizophrenia, extra so than commonplace drug remedies alone.32 Vitamin B6 can also be vital for wholesome:
- Metabolism, by serving to break down amino acids within the muscle tissue for use as vitality and by changing lactic acid to glucose in your liver
- Immune system, because it helps create white blood cells that battle infections
- Hair and pores and skin well being, by lowering hair loss and assuaging dermatitis
The right way to Enhance Your Magnesium and Vitamin B6 Standing
The beneficial dietary allowance (RDA) for magnesium ranges from 310 mg to 420 mg for adults over the age of 19, relying on age, gender and being pregnant standing,33 and the grownup RDA for vitamin B6 is between 1.2 mg and a pair of mg per day, relying on age and gender.34
Each magnesium and vitamin B6 are ample in complete meals. Good sources of magnesium embody leafy greens, berries, avocado, seeds, nuts and uncooked cacao nibs. Consuming a primarily processed meals weight loss program is the first perpetrator in magnesium deficiency, and should you fall into this group, you would be clever to take a magnesium complement.
Vitamin B6 is ample in animal meals resembling beef and wild-caught salmon, in addition to darkish leafy greens, papaya, oranges, cantaloupe, candy potatoes, avocados, bananas, spinach, pistachios and sunflower seeds.35 Dietary yeast is one other glorious supply.