Taking Vitamin D And Magnesium Together
Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications. Vitamin D’s bioavailability depends on magnesium. 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?
Taking magnesium supplements helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
If you take vitamin D supplements, they won’t work properly in strengthening your bones unless the concentrations of boron, magnesium and zinc, and vitamins K and A, are at the correct levels.
Getting To The Source
Dark leafy greens, beans, whole grains, dark chocolate, fatty fish (salmon, for example), nuts, bananas, and avocados are among the foods rich in magnesium. “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. A slice of whole wheat bread contains 23 mg of magnesium. “Refined flour is only enriched with vitamins B1, B2, B3, B9, and iron.
The magnesium, vitamin B6, and fiber that are lost in the process of refining whole grains are not added back.” Laura Kunces, PhD, RD, director of nutrition research at Thorne Research, told Healthline that given the widespread deficiencies in both vitamin D and magnesium, the findings may support wider use of supplements for both. “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.”.
1. Potassium
You may not hear as much about this nutrient as others, but it plays a key role in keeping your blood pressure low. Add one of these to your menu: Halibut
Tuna
Cod Also put some dairy products in your shopping cart the next time you’re in the supermarket.
2. Vitamin D
One unintended side effect of all this sun protection is that some people — about 20% of the population, it’s estimated — are low in the “sunshine vitamin,” vitamin D. It works with calcium to make your bones stronger.
How much you need: Most adults should get 600 IU of vitamin D each day. “You can find some in fatty fish like salmon, tuna, and sardines,” she says. “It’s also found in egg yolks.
So if you eat only the egg whites, you may miss a good source of vitamin D.”.