Taking Vitamin D And Magnesium Together
It’s suggested that people whose magnesium intake is high are less likely to have a vitamin D deficiency than people whose magnesium levels are low. Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications. Vitamin D’s bioavailability depends on magnesium.
Unconverted, vitamin D can actually increase your calcium levels rather than regulate them as they should. And exceeding your recommended dietary allowance of calcium can stimulate your hormones into drawing the mineral out of your bones—where it’s needed—and depositing it in soft tissues such as arteries.
Can I Take Magnesium With Other Minerals And Vitamins?
Make Food Your Plan A
Getty
2) Getty
3) Getty
4) Getty
5) Getty
6) Getty
7) Getty
8) Getty
9) Getty
10) Getty
11) Getty
12) Getty
13) Getty
14) Getty
15) Getty
SOURCES:
Mayo Clinic: “Nutrition and Healthy Eating,” “Vitamin B12,” “Iron Supplement,” “Prenatal vitamins: Why they matter, how to choose.”
National Institutes of Health Office of Dietary Supplements: “Multivitamin/mineral Supplements,” “Vitamin A,” “Daily Values,” “Frequently Asked Questions,” “Vitamin and Mineral Upper Limits — What You Need to Know,” “Dietary Supplements: What You Need to Know.”. Ut Southwestern Medical Center: “5 signs you’ve chosen the right multivitamin.”
Cleveland Clinic: “Get Nauseous After Taking Vitamins?
Getting To The Source
Dai told Healthline that the study proposes a novel system for getting individuals to the levels of magnesium needed for proper vitamin D utilization. “An additional 200 mg or so of magnesium will safely bring most people up to an adequate intake,” Rachel Fine, a registered dietitian and owner of To The Pointe Nutrition, a nutrition counseling firm in New York City, told Healthline. A single avocado contains 58 mg of magnesium, for example.
“If a person is regularly choosing refined grains over whole grains, they could be coming up short in magnesium, which can also be impacting their vitamin D levels,” Summer Yule, a registered dietitian, told Healthline. “This study found that low magnesium may reduce vitamin D levels in persons within a normal range,” she said. “Even with all the increased awareness of the importance of vitamin D, we still see many Americans present in a low range… sometimes even when they are taking vitamin D.”.
Back
{{Activetitle}}
Itself has been portrayed as being the key nutrient for bone health. Vitamin D and magnesium are also important. Vitamin D facilitates calcium’s absorption, and magnesium helps keep calcium out of the soft tissues and in the bones where it’s needed most.
*
Most studies have found a combination of bone health nutrients to be superior to any single nutrient alone. For example, a study of fracture risk in postmenopausal women found a decreased risk of fracture in women who took supplemental vitamin D3, but found an even greater decrease in fracture risk when calcium was included. *1
Vitamin D is an important part of the picture – deficiency and insufficiency of vitamin D have both been well documented during the past decade.
A recent review published in The Journal of the American Osteopathic Association has determined that vitamin D is not metabolized efficiently without an adequate level of magnesium being present.5
But here’s the issue, according to World Health Organization statistics, as much as 3/4 of the U.S. Adult population does not meet the U.S. Food and Drug Administration’s Recommended Daily Intake of magnesium – 420 mg per day.6
It is very clear that individuals who supplement with vitamin D should also consider their magnesium status as well. Failure to maintain an adequate level of magnesium in the body could lead to inadequate vitamin D metabolism. * Furthermore, individuals with an adequate magnesium level were found to require less vitamin D supplementation to maintain a normal level of that vitamin.
*5
Research has correlated diets higher in magnesium to lower incidences of vitamin D deficiency. *7
Consider these supplements to augment a bone-healthy diet and lifestyle.