You could also be acquainted with 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
If you get inadequate quantities of magnesium out of your eating regimen, your physique will leach magnesium out of your bones, muscle groups and inner organs, which may result in osteoporosis, kidney issues and liver harm.
Vitamin B6 can assist 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 attainable. 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 examinethree within the journal PLOS ONE. Taken collectively, these two vitamins have been proven to have a complementary impact on stress discount in animal research.
In this randomized trial, they evaluated whether or not the mixture 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 zero.45 nanomoles per liter (mmol/L) and zero.85 mmol/L had been randomized to obtain both:
300 milligrams (mg) of magnesium in mixture with 30 mg of vitamin B6
300 mg of magnesium solely
The first endpoint was a discount in stress rating from baseline to Week eight. 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.four% discount — a extra vital impression 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% higher enchancment with magnesium-vitamin B6 versus magnesium solely at Week eight. These taking magnesium and B6 in mixture additionally skilled fewer uncomfortable side effects: 12.1% of these taking magnesium-vitamin B6 versus 17.four% of these taking magnesium solely skilled some type of opposed occasion. As famous by the authors:four
“These findings counsel 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 offers medical assist for higher advantage of Mg mixed with vitamin B6.”
Magnesium and B6 might ease premenstrual syndrome
Magnesium and vitamin B6 are two vitamins generally advisable for ladies combating premenstrual syndrome. In accordance with a analysis paper5 printed within the Journal of Caring Sciences, magnesium deficiency has been proposed “as one of many components inflicting and intensifying premenstrual syndrome signs,” and magnesium seems to work as a result of it has a relaxing 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 function in the synthesis of prostaglandin and fatty acids, that are diminished in etiologies inflicting premenstrual syndrome.
Furthermore, researchers imagine that vitamin B6 deficiency decreases dopamine within the kidneys and subsequently improve sodium excretion, which in flip causes water accumulation within the physique and induces signs reminiscent of swelling in extremities, edema, and stomach and chest discomfort. The administration of vitamin B6 can thus lower these signs and enhance premenstrual pimples.”
To judge the results of these two vitamins on premenstrual syndrome, 126 girls recognized with premenstrual syndrome, primarily based on American Psychiatric Affiliation standards, had been divided into three teams, which obtained 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 following cycle.
Magnesium and B6 have comparable charges of effectiveness
Total, 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 had been as follows:
Earlier than intervention: Earlier than intervention
Magnesium : 36.89%
Vitamin B6 : 36.51%
Placebo : 35.eight%
After intervention: After intervention
Magnesium : 22.22%
Vitamin B6 : 22.84%
Placebo : 28.41%
As you possibly can see, whereas the placebo additionally helped scale back premenstrual syndrome signs, magnesium and B6 did so extra successfully, and at comparable charges. When taking a look at particular signs, B6 and magnesium had been discovered to be essentially the most efficient for reducing 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 girls, 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 very best and simplest drug with the least uncomfortable side effects to stop the incidence of the syndrome …
The present examine was additionally undertaken with the purpose of discovering an efficient compound with no uncomfortable side 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 uncomfortable side effects, had been efficient, non-chemical, and acceptable by most teams of girls within the society.
Therefore, well being teams, particularly midwives, can evaluate the effectiveness the compound on their particular sufferers and choose essentially the most applicable remedy for every particular person. Furthermore, in instances the place the affected person is prohibited from utilizing chemical medicine to deal with premenstrual syndrome, reminiscent of oral contraceptive capsules and gonadotropin releasing hormone (GnRH) agonists, using these compounds appears efficient …”
Sadly, a mixture of magnesium and B6 was not evaluated on this examine. It could 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 danger in combining them, although, must you wrestle with premenstrual syndrome.
The significance of magnesium for optimum well being
Magnesiumeight is the fourth most ample mineral in your physique and the second commonest intracellular cation9 (positively charged ion) after potassium. It is required for the wholesome perform of most cells in your physique, however is very vital in your coronary heart, kidneys and muscle groups.
Low magnesium will impede your mobile metabolic perform and deteriorate mitochondrial perform, which may have far-reaching well being penalties, seeing how lack of mitochondrial perform is a foundational think about most continual ailments, 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 truly 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 ample minerals within the human physique, it isn’t stunning that it has a number of hundred organic capabilities. To checklist only a few, magnesium helps:
Chill out your muscle groups in addition to your blood vessels — Being poor in it might trigger muscle cramps and weak spot
Promote psychological and bodily rest — It is a stress antidote that works by boosting GABA, an inhibitory neurotransmitter that relaxes your nervous system. Magnesium additionally helps increase your melatonin manufacturing
Detoxing and reduces harm from electromagnetic fields
Regulate blood sugar and enhance insulin sensitivity, probably defending in opposition to Kind 2 diabetes
Magnesium is required for activation of vitamin D
Magnesium can be a element vital for the activation of vitamin D,12,13,14 and deficiency might hamper your skill 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 printed in The Journal of the American Osteopathic Affiliation (JAOA) in March 2018,15 “By consuming an optimum quantity of magnesium, one might be able to decrease the dangers of vitamin D deficiency, and scale back the dependency on vitamin D dietary supplements.”
Curiously, the primary paper I ever had printed, 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 concerning the use of magnesium for that goal.16
A second examine,17 printed in The American Journal of Medical Vitamin in December 2018 additionally concluded that your magnesium standing performs an vital function in your vitamin D standing. Total, folks with excessive magnesium consumption had been much less probably to have low vitamin D. Additionally they had a decrease mortality danger from cardiovascular illness and bowel most cancers.
As defined by Dr. Qi Dai, professor of drugs at Vanderbilt College Medical Middle and the lead writer 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 reducing vitamin D primarily based 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. Nevertheless, in those that began out with increased 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 be essential for optimum mind perform, and is a standard 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 function in melancholy because it acts as a catalyst for mood-regulating neurotransmitters like serotonin. Analysis22 printed in 2015 discovered a major affiliation between very low magnesium consumption and melancholy, particularly in youthful adults.
Analysis23 printed in PLOS ONE demonstrated magnesium supplementation improved mild-to-moderate melancholy in adults, with helpful results occurring inside two weeks of remedy. In truth, the results of magnesium had been akin to prescription SSRIs by way of effectiveness, however with none of the uncomfortable side effects related to these medicine.
Individuals within the remedy group obtained a day by day dose of 248 milligrams (mg) of elemental magnesium for six weeks, whereas controls obtained no remedy. In accordance with the authors, “It really works rapidly and is nicely 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 components can come into play, magnesium is a crucial one.
In accordance with Dr. David Perlmutter, a neurologist and fellow of the American Faculty of Vitamin, “magnesium is a crucial 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 had been demonstrated in a 2010 examine25 printed 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 function 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 type) and B12 could also be significantly vital for supporting cognitive perform as you age, and have been proven to play a significant function within the growth of dementia, together with Alzheimer’s illness, which is essentially the most severe and deadly type.
A major mechanism of motion right here is the suppression of homocysteine,27 which tends to be elevated when you could have mind degeneration. Excessive homocysteine has additionally been implicated within the growth of atherosclerosis.28,29
The excellent news is your physique can remove homocysteine naturally, offered you are getting sufficient B9 (folate), B6 and B12. One examine confirming this was printed in 2010.30 Individuals obtained 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 primarily based on the presumption that by controlling homocysteine ranges you may have the ability to scale back mind atrophy, thereby slowing the onset of Alzheimer’s. Certainly, after two years those that obtained 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, exhibiting 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 customary drug therapies alone.32 Vitamin B6 is additionally vital for wholesome:
Metabolism, by serving to break down amino acids within the muscle groups for use as power and by changing lactic acid to glucose in your liver
Immune system, because it helps create white blood cells that combat infections
Hair and pores and skin well being, by decreasing hair loss and assuaging dermatitis
Easy methods to enhance your magnesium and vitamin B6 standing
The advisable 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 couple of mg per day, relying on age and gender.34
Each magnesium and vitamin B6 are ample in entire meals. Good sources of magnesium embody leafy greens, berries, avocado, seeds, nuts and uncooked cacao nibs. Consuming a primarily processed meals eating regimen is the first perpetrator in magnesium deficiency, and in the event you fall into this group, you would be smart to take a magnesium complement.
Vitamin B6 is ample in animal meals reminiscent of beef and wild-caught salmon, in addition to darkish leafy greens, papaya, oranges, cantaloupe, candy potatoes, avocados, bananas, spinach, pistachios and sunflower seeds.35Dietary yeast is one other glorious supply.
To be taught extra about the advantages of magnesium and/or vitamin B6, see “Causes to Improve Your Magnesium Consumption” and “High Advantages of Vitamin B6.” In these articles, you will additionally discover extra particulars about prime meals sources for these vitamins, and the best way to establish a attainable deficiency.