Can I Take Magnesium with Vitamin D?

Vitamin D deficiency has become a prevalent health issue. This is happening not just in the USA but also across the globe a large number of people are low in this essential nutrient. With more than a billion people around the world facing a lack of Vitamin D , it won’t be wrong to say that vitamin D deficiency has gained the status of epidemic. In fact, to maintain sufficient levels of Vitamin D, certain other nutrients are also required by the body. Magnesium is one such micro-nutrient that is required to activate Vitamin D from its inactive state so that our body can utilize it effectively and efficiently. 

With this blog, we are going to discuss certain points like can I take magnesium with Vitamin D , the benefits of magnesium together with Vitamin D, and if there are any risks associated with both nutrients.

So let us begin our discussion with what these nutrients are and why you should I take magnesium with vitamin D together.

Vitamin D is more like a steroid that works similarly to hormones. It is available in 2 forms namely: Vitamin D2 and Vitamin D3. The levels of Vitamin D are affected by the levels of Vitamin D3 in the body and the diet we consume. However, there is nothing much you need to do to get Vitamin D, as it can be easily generated by our skin under the sunlight. Our body can produce up to 90% of the Vitamin D in sunshine, for the rest, you need to have a diet rich in Vitamin D.

UV rays of the sunlight, Fish liver oil, egg yolks, cheese, red meat, mushrooms, spinach, milk, cereal, orange.

Vitamin D deficiency can affect bones and can affect people of all age groups including adults, infants, dark-skin people, obese, and those with gastrointestinal diseases. Signs and symptoms of Vitamin D deficiency are:

• Painful bones

• Fractures in the bones

• Feelings of depression

• Experiencing frequent falls

• Difficulty in walking

Magnesium is a micro-mineral that is an electrolyte that is needed for the functioning of various chemical reactions. Magnesium is required for various benefits that it offers such as healthy muscles and heart, functioning of the nervous system, regulating blood glucose levels, promoting sound sleep, and preventing insomnia. Apart from this, there are many other magnesium benefits that one can derive for better health and well-being.

Magnesium is a vital mineral found abundantly in various foods and supplements. Here are some common sources:

1. Leafy Greens : Spinach, kale, and Swiss chard are rich in magnesium.

2. Nuts and Seeds : Almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds are good sources.

3. Whole Grains : Brown rice, quinoa, oats, and whole wheat contain magnesium.

4. Legumes : Beans, lentils, chickpeas, and peas provide magnesium along with fiber and protein.

5. Seafood : Fish like salmon, mackerel, and halibut are magnesium-rich.

6. Avocados : Besides healthy fats, avocados offer magnesium.

7. Bananas : Alongside potassium, bananas provide magnesium, making them a great post-workout snack.

8. Dark Chocolate : Enjoying dark chocolate in moderation not only satisfies your sweet tooth but also provides magnesium.

9. Dairy : Yogurt and milk contain magnesium, though in smaller amounts compared to other sources.

10. Supplements : Magnesium supplements come in various forms like magnesium citrate, magnesium glycinate, and magnesium oxide, offering options based on individual needs and preferences.

Ensuring a balanced diet that incorporates these magnesium-rich foods can help maintain optimal magnesium levels in the body.

The answer to this question depends on individual requirements as well as the levels of Vitamin D in the body.

Vitamin D needs to be metabolized to be absorbed by our body. And in the absence of magnesium, it is not possible to metabolize Vitamin D in the body. Thus, those who have lower levels of magnesium fail to get the optimum amount of Vitamin D in the body. Even after consuming Vitamin D supplements, they cannot fulfill the body's minimum needs. This results in the deficiency of Vitamin D.

On the other hand, if higher amounts of Vitamin D are consumed, then these higher doses can lead to the depletion of magnesium in the body. It means that the body will suffer from magnesium deficiency or lower levels of magnesium. Whereas, the excess levels of Vitamin D will lead to an increase in the levels of calcium in the body which can cause health issues.

Thus, having vitamin D with magnesium can help in resolving the deficiency of Vitamin D in the body. Comparatively, those with lower levels of magnesium may not be able to attain the right levels of Vitamin D in the body.

Every mineral or Vitamin in the body requires to be converted first so as to be absorbed by the body. Similarly, Vitamin D needs to be absorbed by the body only after it is converted and magnesium can do the job.

This is because the enzymes required for the metabolism of Vitamin D can convert it into when there is an optimum amount of magnesium. The conversion of Vitamin D into its active form is called calcitriol.

Apart from this, there is research wherein it was found in the study that the combination of Vitamin D with magnesium can reduce fractures in adults . 

If in case, Vitamin D cannot be converted then this will cause higher levels of calcium which can cause harmful effects. In fact, when the calcium is in excess or more than the recommended dietary intake of calcium is present in the body, then hormonal will draw the mineral away from bones. Further, the higher amount of calcium will force the minerals to deposit in soft tissues like arteries, which is again another harmful signal for the body. 

The right amount of Vitamin D with magnesium required for the body is based on the existing levels maintained in a person.

According to the guidelines , the recommended dosages of magnesium are:

• Adult women should consume 310 mg to 320 mg of magnesium daily

• Adult men should intake of 400 mg to 420 mg of magnesium daily

The recommended daily dose of Vitamin D are:

• To maintain a blood level of 30 ng/mL - 600 IU to 800 IU Vitamin D daily is suggested.

• To maintain a blood level of 40-60 ng/mL - 1500 IU to 2000 IU Vitamin D daily is suggested.

However, in certain cases, the dosages of Vitamin D with magnesium may vary or increase in case of severe deficit being faced. 

Merely consuming vitamin D supplements is not enough to combat its deficiency. If you are thinking, can I take vitamin D with magnesium  , it is suggested to check for magnesium levels and for lower magnesium levels. To ensure adequate magnesium, considering  liposomal magnesium  can turn out to be beneficial. 

There are many advantages of using magnesium and vitamin D as sufficient levels of magnesium help in vitamin D absorption. However, high doses of Vitamin D and magnesium medication can be problematic for ongoing health issues. Making the right choices ensures safe and effective supplementation for mental and physical well-being.