Magnesium and vitamin D metabolism are closely linked, and inadequate magnesium levels could negatively impact vitamin D levels despite plenty of sunlight exposure and vitamin D supplementation.
Discover why it’s best to take magnesium with vitamin D and how to combine these two essential nutrients properly.
What is vitamin D?
Vitamin D, also known as the sunshine vitamin, is produced when the skin is exposed to sunlight.
Ultraviolet B (UVB) radiation in sunlight can penetrate the skin and trigger a biochemical chain reaction that converts a cholesterol-containing compound into vitamin D3, which undergoes enzymatic activation in the liver and kidneys.
The amount of vitamin D the body produces depends on several factors, including average UVB light exposure, skin tone, body weight, health status, and geographical location.
Vitamin D is a fat-soluble vitamin that can be stored in the liver and fat cells for extended periods. However, prolonged lack of sun exposure can deplete body stores and lead to vitamin D deficiency.
Benefits of vitamin D
Vitamin D is involved in many physiological processes and plays a role in supporting skeletal strength, immune system functions, blood pressure regulation, and heart health.
“Most cells in the body have vitamin D receptors, which indicates that vitamin D influences a wide range of cellular and biochemical pathways,” explains Dr. Berg.
Vitamin D helps support the intestinal absorption of calcium from foods and supplements, which is critical for maintaining strong bones and overall skeletal health.
This fat-soluble vitamin also plays a role in supporting the activity of immune cells, helping promote a healthy immune system, balanced inflammatory responses, and overall defense functions.
In addition, vitamin D helps support healthy blood vessels, which promotes circulatory health and cardiovascular wellness.
Research published in Cureus has investigated vitamin D’s involvement in mood regulation, brain health, and central nervous system integrity.1
The authors suggest that vitamin D influences various brain regions and may regulate the production of serotonin, a crucial neurotransmitter that regulates moods and emotions.
Watch the video below to learn more about the relationship between magnesium and vitamin D.
What is magnesium?
Magnesium is a crucial component of various enzymes that facilitate cellular and metabolic pathways for energy production, hormone synthesis, bone health, digestion, and other physiological processes.
“Magnesium is needed for more than 300 biochemical reactions,” says Dr. Berg. “This explains why low magnesium levels can have a significant impact on overall health and well-being.”
Magnesium doesn’t stay long in the body and can quickly be depleted by alcohol, stress, sugar, and excessive caffeine, leaving many at risk of magnesium deficiency.
Benefits of magnesium
Magnesium is an essential mineral involved in regulating the proper functioning of nerves, muscles, and immune cells.
Magnesium also supports vascular muscle functions, which promotes healthy blood vessels needed for proper blood pressure regulation.
In addition, magnesium relaxes muscle fibers, which plays a crucial role in musculoskeletal health and helps counteract physical tension and muscle discomfort linked to exercise.
Magnesium also supports balanced neurotransmitter activity, which plays a role in promoting a calm and well-functioning nervous system.
Why take magnesium with vitamin D?
The enzymes in the liver and kidneys that convert vitamin D into its active form require adequate magnesium levels to work.
Research published in Missouri Medicine suggests that magnesium plays a supportive role in activating vitamin D, which in turn contributes to calcium absorption, immune function, and overall mood balance.2
Furthermore, maintaining healthy vitamin D levels may help support magnesium absorption in the intestines, highlighting the complementary relationship between these two essential nutrients.
When taken together, vitamin D and magnesium can work together to promote nutrient balance and support overall well-being.
A study published in the World Journal of Diabetes highlights how magnesium and vitamin D intake may help support metabolic and cardiovascular health by promoting balanced nutrient function and overall physiological well-being.3
How much magnesium should you take with vitamin D?
A report published by the Harvard School of Public Health suggests that a daily magnesium intake of 420 mg for men and 320 mg for women is adequate to maintain a healthy magnesium status.4
However, certain individuals, such as athletes or those with increased nutrient demands, may benefit from additional magnesium to help maintain optimal levels and support overall health.
How much vitamin D you should take depends on your vitamin D levels, average sun exposure, age, skin tone, and health status.
While around 600 to 800 IU of vitamin D daily is commonly recommended to support general wellness, some individuals may require higher amounts to help maintain optimal levels, especially when sunlight exposure is limited.
When should you take magnesium?
Whether you would benefit from magnesium supplementation depends on your magnesium intake, health status, age, stress levels, physical activity, and alcohol consumption.
According to research published in Open Heart, almost half of all U.S. adults don’t consume enough dietary magnesium, placing them at risk of deficiency.5
In addition, it’s estimated that a significant portion of the population may have low vitamin D levels. This could affect magnesium absorption and highlight the importance of maintaining a healthy balance between these two nutrients.
Magnesium supplementation is safe and generally well tolerated, and it’s recommended to take magnesium with a meal to enhance its intestinal absorption.
While many people take magnesium with breakfast or lunch, taking it with dinner may help support relaxation and promote restful sleep, depending on individual needs and routines.
Signs of low magnesium
Magnesium is needed for many physiological processes, and a lack of sufficient magnesium can manifest in a wide range of health issues.
Here are some common signs of magnesium deficiency:
- Tiredness
- Changes in blood pressure
- Muscle discomfort
- Compromised performance
- Poor stress tolerance
- Emotional imbalances
- Difficulty falling or staying asleep
- Unusual heartbeat sensations
If you’re experiencing symptoms indicative of low magnesium levels, it’s crucial to consult a healthcare professional for a comprehensive evaluation of your health.
Sources of magnesium and vitamin D3
Maintaining adequate levels of vitamin D and magnesium supports overall well-being and may contribute to balanced heart, metabolic, and skeletal function.
Here are the best ways to get vitamin D and magnesium.
Vitamin D
While sunlight exposure is the most natural way to maintain healthy vitamin D levels, lack of UVB radiation, especially during the winter months, leaves significant portions of the population at risk of deficiency.
Some dietary sources of vitamin D include oily fish, cod liver oil, egg yolks, and organ meats. However, these foods contain only small amounts of vitamin D, which isn’t enough to promote healthy vitamin D stores.
Taking vitamin D3, the same biologically active form of vitamin D produced in the body, has been found to be a safe and effective way to support healthy levels.
Research published in The American Journal of Clinical Nutrition confirms that vitamin D3 supplementation can be an effective approach to support optimal vitamin D levels.6
Magnesium
Whole grains are often ranked as one of the best dietary magnesium sources. However, they are also high in phytates, a natural plant compound that can lower magnesium absorption by more than 60 percent.
Luckily, there are many magnesium-rich foods without phytates.
Here are some of the top sources of magnesium:
- Pumpkin seeds
- Spinach
- Chia seeds
- Green leafy vegetables
- Avocados
- Almonds
- Dark chocolate
- Fatty fish
- Dairy products
Unfortunately, diminishing soil quality due to industrial farming methods caused a steady decline in natural magnesium content in many foods.
Lower dietary magnesium concentrations can contribute to deficiency despite consuming a nutrient-rich diet, and taking a magnesium supplement can support healthy magnesium status.
Magnesium naturally occurs in various forms, and magnesium glycinate, citrate, and threonate are generally considered the best types of magnesium due to their high absorption rate and low risk of side effects.
Why vitamin D supplements should include magnesium
Magnesium plays a role in supporting the activation of vitamin D, while vitamin D helps enhance the absorption of magnesium in the intestines.
When magnesium levels are low, it can affect vitamin D function, and similarly, insufficient vitamin D may influence magnesium balance. Taking both nutrients together may enhance their effectiveness and support the body’s nutrient status.
Key takeaways
Why take magnesium with vitamin D?
Magnesium is essential for activating vitamin D, and low magnesium levels can affect vitamin D function, even with adequate sun exposure or supplementation.
Combining magnesium and vitamin D enhances their health benefits and has been linked to better cardiovascular function, skeletal health, mood regulation, metabolic balance, and muscle maintenance.
FAQ
1. Should I take vitamin D and magnesium together?
Taking magnesium with vitamin D helps convert vitamin D into its active form. In addition, vitamin D enhances intestinal magnesium absorption, and combining these two nutrients enhances their bioavailability and effectiveness.
2. What kind of magnesium should I take with vitamin D?
Magnesium citrate, glycinate, and threonate are considered the best kinds of magnesium that are easily absorbed and have a lower risk of side effects compared to magnesium sulfate, carbonate, and oxide.
3. How much magnesium should I take with vitamin D?
A daily magnesium intake of 420 mg for men and 320 mg for women is considered adequate to maintain a healthy magnesium status for most adults.
However, individuals with increased nutrient needs may require higher doses to promote healthy magnesium levels.
4. What vitamins should not be taken with magnesium?
Magnesium can be taken alongside most vitamins. However, taking magnesium with high doses of other minerals, like calcium or zinc, may influence its absorption in the intestines.
5. What are the signs of magnesium deficiency?
Common signs of magnesium deficiency include tiredness, changes in blood pressure control, poor sleep, muscle discomfort, and emotional imbalances.
6. Can you take vitamin D and magnesium at the same time?
Yes, vitamin D can safely be taken in combination with magnesium.
7. What does taking vitamin D and magnesium together do?
Taking vitamin D and magnesium can enhance the effectiveness of vitamin D, as magnesium is needed for the enzymatic activation of vitamin D in the liver and kidneys.
Combining these two nutrients supports better calcium absorption, bone health, cardiovascular function, and immune defenses.
Sources
- https://www.cureus.com/articles/92735-depression-and-vitamin-d-a-peculiar-relationship#!/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861592/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9850798/ ↩︎
- https://www.hsph.harvard.edu/nutritionsource/magnesium/ ↩︎
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/#:~:text=Moreover%2C%20around%20half%20(48%25),amount%20of%20magnesium%20from%20food.&text=The%20US%20Department%20of%20Agriculture,323%20mg%2Fday%2C%20respectively. ↩︎
- https://ajcn.nutrition.org/article/S0002-9165(22)03766-2/fulltext ↩︎
