Magnesium and vitamin D3 supplements can be taken together to ensure that the body functions adequately. Magnesium is important for the body to make vitamin D3 absorbable, and enzymes in the liver and kidneys require magnesium to break down vitamin D3.
You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
So depending on your personal lifestyle and diet we'd recommend taking 200-800 mg every day with your dinner or before bed. Start low and increase to find your level - your toilet habits will let you know if you've taken too much. Your body will take what it needs a get rid of the rest.
It is a good idea to take magnesium before bed because it can help you sleep. Because calcium and magnesium compete for absorption, they should not be consumed at the same time. Another reason that it is not good to take calcium at night is because vitamin D should be combined with complete meals.
Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body. Magnesium also helps Vitamin D bind to its target proteins, as well as helping the liver and the kidneys to metabolize Vitamin D.
Using cholecalciferol together with magnesium citrate can lead to elevated magnesium blood levels, particularly in individuals with reduced kidney function.
If you are wondering whether you are getting enough vitamin D3 to help fight off COVID-19, make sure you are also asking yourself if you are getting enough magnesium. A general rule of thumb is to take at least 100mg of magnesium per 1,000 IU of vitamin D3.
If You Take Mineral Supplements
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time.
And, as a final note, it's good to remember that melatonin is the sleep initiator hormone in the body. So, by having adequate levels of vitamin D3 (and magnesium, and 5-HTP) we're able to “brew” our own sleep cocktail using the cells' natural process of knocking us out. Vitamin D3 can serve as a sleeping aid.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
“People are taking vitamin D supplements but don't realize how it gets metabolized. Without magnesium, vitamin D is not really useful or safe,” says study co-author Mohammed S. Razzaque, PhD, a professor of pathology at Lake Erie College of Osteopathic Medicine.
The Perfect Pair: KAL Magnesium Glycinate helps activate the action of Vitamin D, the “sunshine vitamin,” to support calcium absorption, strong bones muscle and immune health and more.
Interactions between your drugs
No interactions were found between Calcium, Magnesium and Zinc and Vitamin D3.
Yes, as B vitamins and magnesium don't compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Not so fast. Other experts caution against taking magnesium at the same time as other minerals. “It can interfere with absorption of other minerals, so if you take a multivitamin, calcium or zinc, take magnesium at a different time of day,” Cooperman warns.
May Increase Your Risk of Toxicity
Symptoms of vitamin D toxicity mostly include digestive, muscular and neurological ones: Nausea. Vomiting. Muscle weakness.
Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr. Manson. Unless your doctor recommends it, avoid taking more than 4,000 IU per day, which is considered the safe upper limit.
Vitamin D's Impact on Magnesium
Vitamin D can enhance intestinal absorption of magnesium, particularly in people with low magnesium levels. This allows the mineral to be more efficiently used by the body.