Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
It is also needed for deactivating it when vitamin D levels are too high! On their own, both vitamin D and magnesium support immune function which suggests that when taken together, they can double up and provide your body with a little extra help.
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.
Adequate levels of magnesium in the body are necessary for the absorption and metabolism of vitamin D, important for maintaining healthy bones and teeth and supporting the body's immune system, brain and nervous system.
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.
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.
Magnesium absorption increased linearly from 28-39 per cent intake with increasing dietary vitamin D. Urinary magnesium was not affected, thus magnesium retention also increased linearly as a function of vitamin D intake. Plasma calcium and magnesium were not altered by vitamin D.
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.
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.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Magnesium and zinc
All minerals and vitamins need the proper conditions for your body to absorb them properly. When taken together, magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc does the job of allowing it to absorb magnesium more effectively.
But three nutrients are especially useful for several reasons, which we intend to outline in this article. Namely, vitamin D, vitamin B12 and magnesium. And getting enough of them, in combination, couldn't be more timely.
Magnesium influences the body's utilization of vitamin D by activating cellular enzyme activity. Enzymes are protein molecules that stimulate every chemical reaction in the body. All the enzymes that metabolize vitamin D require magnesium.
So, when it comes to vitamin d deficiency treatments, how long till you start to feel better? Those with the lowest levels should feel an improvement after just a few days, while those who only need to top up their levels may have to wait a week or two before they begin to feel healthier and more energised.
Take vitamin D by mouth as directed. Vitamin D is best absorbed when taken after a meal but may be taken with or without food.
You can take vitamin D, calcium and magnesium together -- either in supplements or in food that contains all three nutrients (such as milk) -- but you don't have to. Adequate levels of vitamin D help your body absorb calcium, but the vitamin and mineral need not be taken at the same time.
When to take vitamin D. It just plain doesn't matter, as long as you take it with food, says Dr. Manson. Her advice: Take it when you'll remember to take it — morning, noon or night — and take it with a meal, she says.
Ideally, you should take magnesium at the same time every day, whether that's in the morning with your cup of coffee or in the evening right before you go to bed.
“Low levels of magnesium increase the risk of high blood pressure, Type 2 diabetes, heart disease and weak bones,” Brittany said. Magnesium also helps balance other things like sodium, calcium and potassium. You can get your daily dose of magnesium from a well-balanced diet.
Interactions between your drugs. No interactions were found between Calcium, Magnesium and Zinc and Vitamin D3.
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.