Should Vitamin D and Magnesium Be Taken Together?

New trends and recommendations constantly emerge in the world of nutrition and supplements. One recent trend that has gained attention is combining vitamin D and magnesium supplements for amplified benefits. The trend has influencers on TikTok recommending the practice, saying that it will improve sleep and reduce anxiety. The big question is, is this actually true, and how much of a difference will it actually make if it is? Let’s explore the question of whether or not vitamin D and magnesium should be taken together, using scientific evidence and insights shared by experts.

The Importance of Vitamin D and Magnesium

Before diving into the discussion of taking these two supplements together, let’s first understand the individual health benefits they offer. Vitamin D is crucial for calcium absorption, immune function, bone health, muscle function, and brain health. Vitamin D is also known as “the sunshine vitamin” and is known to help prevent seasonal depression. It is a fat-soluble vitamin that can be produced by the body when exposed to sunlight. It is also found in certain foods, such as fatty fish and fortified dairy products. (1)

On the other hand, magnesium plays a vital role in more than 300 chemical processes in the body, regulating blood sugar, heart rhythm, blood pressure, DNA and RNA formation, and the functioning of nerves and muscles. Magnesium is an essential mineral that helps regulate blood sugar levels, maintain healthy bones and teeth, and support nerve function and muscle contraction. Unfortunately, many may be lacking in one of these nutrients, either due to lack of sun exposure or poor diet. (2)

Why Take Them Together?

Some claim that vitamin D3 can enhance magnesium absorption in the intestines, and magnesium can aid in metabolizing vitamin D in the liver and kidneys. The truth is, there is some research that shows that this could be true. However, it is important to note that there is limited scientific evidence supporting the need to take these supplements together to maximize their benefits. Taking vitamin D and magnesium together is not likely to result in any significant additional advantages unless an individual has been specifically advised to do so by a healthcare professional due to deficiencies. (3)

Read More: 5 Drinks That Effect How Well Your Body Absorbs Calcium and Magnesium

The Argument Against

Experts caution against being influenced by popular opinions on social media platforms like TikTok. Claims of improved sleep and reduced anxiety from combining vitamin D and magnesium lack substantial evidence. Furthermore, unless there is a deficiency of these nutrients and a doctor or dietitian recommends supplementation, there is no strong reason to take them together. However, it is worth mentioning that there is no harm in combining vitamin D and magnesium, as there is no evidence suggesting any negative interactions between the two. (4)

“Lately, some health influencers on TikTok have suggested that combining the two can amplify their benefits, including better sleep and less anxiety,” says Registered Dietitian Kim Yawitz, who continued to say that while there is not evidence that you shouldn’t take them together, there’s also no evidence that you should.

Proper Dosages

Determining the correct dosage for these supplements is crucial for ensuring their efficacy. For magnesium, the recommended daily intake for men is around 420 milligrams or 400 milligrams for those under the age of 30, preferably obtained from dietary sources. Women require around 320 milligrams per day, or 310 milligrams for those under the age of 30.

Vitamin D dosages can be more challenging to gauge, especially for individuals who rely primarily on sunlight for their intake. Most men require around 15 micrograms (600 international units) of vitamin D per day, with men over 70 benefitting from 20 micrograms (800 IU) daily. Meanwhile, women require 800 IU. If there is a concern of deficiency, consulting a healthcare professional for a simple blood test is the best course of action to determine the appropriate dosage.

Natural Sources

Obtaining these nutrients from natural sources should be the primary focus in maintaining a balanced diet. Vitamin D can be synthesized by the body when the skin is exposed to sunlight; however, factors such as cloud cover and the use of sunblock can reduce efficiency. Fatty fish like salmon, mackerel, and tuna, as well as vitamin D-fortified milk and milk alternatives, are excellent sources of this vital nutrient. As for magnesium, green leafy vegetables, nuts, legumes, and even dark chocolate are rich sources. Pumpkin seeds, soy milk, and potatoes also provide ample amounts of magnesium.

Final Thoughts

In the realm of vitamin D and magnesium supplementation, it is important to rely on scientific evidence and expert advice rather than social media trends. While there may be some truth to the idea that magnesium can help enhance vitamin D absorption, the overall consensus seems to suggest that there is no compelling reason to take them together unless specifically advised by a healthcare professional. Adequate dietary intake of both nutrients should be prioritized, and supplementation may be warranted only in cases of diagnosed deficiencies. When it comes to supplementation, it is always wise to consult with a healthcare provider for personalized guidance tailored to individual needs.

Read More: 15 Signs You Have a Magnesium Deficiency & The Foods You Need to Eat