Can You Take Magnesium and Vitamin D Together? Experts Explain 0 13

Pharmacies offer three main types of supplements to choose from. These are individual vitamins and minerals, multivitamins, and combinations of several nutrients that interact in the body. One such combination is magnesium and vitamin D. Experts told Prevention whether it is reasonable to take magnesium and vitamin D together.

They say that these substances support each other within the body. "Magnesium is important for the absorption of vitamin D in your body. Without adequate levels of magnesium, vitamin D will not work optimally," said Keri Gans, author of "The Small Change Diet."

Benefits of Magnesium

Magnesium is a mineral that is found in the body and also naturally present in many foods, according to the National Institutes of Health (NIH). It is a cofactor, meaning it is necessary for creating reactions in more than 300 enzyme systems that regulate reactions in your body, such as protein synthesis, blood sugar control, and blood pressure regulation.

"In other words, magnesium helps facilitate hundreds of biochemical and metabolic reactions in the body that are important for many physiological functions, including muscle contraction, neuromuscular conductivity, insulin metabolism, blood pressure, cardiac excitability, vasomotor tone, and nerve impulse transmission," said Deborah Cohen, MD, associate professor of clinical and preventive nutrition at Rutgers University School of Health Professions. According to NIH, magnesium is also necessary for energy production, structural development of bones, DNA synthesis, and nerve impulses.

Given all this, the potential benefits of magnesium for women include better blood sugar control, improved ability to cope with stress, reduced anxiety, stronger bones, fewer headaches, and better sleep, to name just a few.

Benefits of Vitamin D

Vitamin D, also known as calciferol, is a fat-soluble vitamin that is naturally present in some foods and added to others, according to NIH. Your body also produces vitamin D when ultraviolet rays from the sun hit your skin and trigger the synthesis of vitamin D.

"Vitamin D helps improve calcium absorption, making it important for bone health," said dietitian Jessica Cording, author of "The Little Book of Game-Changers." She added that vitamin D also helps support immune function and "reduces the risk of certain health issues." Other benefits of vitamin D include lowering blood sugar levels and increasing lifespan.

Should You Take Magnesium and Vitamin D Together?

Once in the body and starting to work, magnesium and vitamin D somewhat overlap in terms of the processes they affect. "They are necessary for maintaining the body, promoting physical and mental health, supporting bone strength, and even combating symptoms of anxiety and depression," said Beth Warren, founder of Beth Warren Nutrition and author of "Living a Real Life with Real Food."

Again, your body cannot process vitamin D if magnesium levels are low. A recent study even showed that magnesium supplements help increase vitamin D levels in people who previously had low levels of this vitamin.

So, if you want to take magnesium and vitamin D together, you can do so, but separating them will not make them less functional. And if you do not have a deficiency of either, you do not need to take them at all.

How Much Magnesium Do You Need?

The recommended daily allowance of magnesium depends on factors such as gender, pregnancy, or breastfeeding. However, generally, adult women are recommended to get between 310 and 400 milligrams of magnesium per day, while adult men should aim for 400 to 420 milligrams per day.

According to NIH, magnesium deficiency in people is not common, as the kidneys limit the amount of magnesium excreted from the body. However, people with certain conditions, such as type 2 diabetes and gastrointestinal diseases, may be at risk for magnesium deficiency.

Signs of magnesium deficiency can include loss of appetite, nausea, vomiting, fatigue, and weakness. According to NIH, as the condition worsens, symptoms may include numbness, tingling, muscle contractions and cramps, seizures, personality changes, and heart rhythm disturbances.

How Much Vitamin D Do You Need?

Most adult women and men should get 15 micrograms or 600 IU of vitamin D per day.

According to NIH, in children, vitamin D deficiency can lead to rickets—a condition where bone tissue does not mineralize properly, leading to soft bones and skeletal deformities. In adults and adolescents, vitamin D deficiency can cause osteomalacia, where existing bone is not fully mineralized, leading to weak bones. This can result in symptoms such as bone deformities, bone pain, cramps, and dental problems.

Magnesium and Vitamin D: Possible Interactions and Risks

If magnesium is consumed in amounts exceeding the tolerable upper intake level of 350 milligrams, it can lead to nausea, vomiting, and diarrhea, Cohen said. "Large doses can cause irregular heartbeat, low blood pressure, confusion, and slowed breathing," she added.

Magnesium can also interact with certain medications, such as oral bisphosphonates, some antibiotics like doxycycline and ciprofloxacin, diuretics, and proton pump inhibitors, so it is important to consult a doctor before taking it as a supplement.

According to NIH, excess vitamin D can be toxic and lead to a condition called hypercalcemia (excess calcium in the body), which can cause symptoms such as nausea, vomiting, muscle weakness, neuropsychiatric disorders, pain, loss of appetite, dehydration, excessive thirst, and kidney stones. Too much vitamin D can also cause kidney failure, heart arrhythmias, and even death. Vitamin D can also interact with statins, steroids, and thiazide diuretics.