Should You Combine Magnesium and Vitamin D for Maximum Benefits?

In the realm of supplements, specific nutrients often go hand in hand. A frequently mentioned combination is magnesium and vitamin D, which has recently garnered attention for potentially alleviating signs of anxiety.

Magnesium and vitamin D are individual nutrients, yet they are known to function synergistically. As stated by Keri Gans, R.D.N., who authored "The Small Change Diet," magnesium plays a crucial role in the assimilation of vitamin D within your body. The Small Change Diet . “ If magnesium levels are insufficient, vitamin D won’t function optimally."

Meet the Experts Keri Gans, R.D.N., who wrote The Small Change Diet ; Deborah Cohen, D.C.N., An associate professor within the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions, Jessica Cording, R.D., serves as both a nutritionist and the writer of several works. The Small Handbook of Game Changers ; Beth Warren, R.D.N., who founded Beth Warren Nutrition and author of Leading a Genuine Life with Authentic Cuisine.

However, certain individuals assert that TikTok It turns out that taking magnesium and Vitamin D together might be optimal. But is this backed up by science or just a misconception? Here’s what nutrition experts say.

Magnesium benefits

According to the source, magnesium is a bodily mineral that is also inherently found in numerous food items. National Institutes of Health (NIH). It’s also a cofactor—meaning, it’s necessary to create a reaction—in more than 300 enzyme systems that regulate reactions in your body, like protein synthesis, your blood sugar control, and blood pressure regulation.

"In simpler terms, magnesium plays a crucial role in facilitating numerous biochemical and metabolic processes within the body that are essential for various physiological functions such as muscle contractions, neuromuscular signaling, insulin metabolism, regulating blood pressure, maintaining cardiac excitability, controlling vasoconstriction, and transmitting nerves," explains the source. Deborah Cohen, D.C.N., a faculty member in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University's School of Health Professions . “ Since it's crucial for all these roles, magnesium has a significant part in both the prevention and treatment of numerous diseases and conditions."

The NIH states that magnesium is essential for energy production, the formation of bones, DNA synthesis, and the transmission of nerve signals.

As for claims that magnesium can help with anxiety, Cohen says that there is “very limited” research on the link. As a result, “conclusions cannot be made,” she says.

Vitamin D benefits

Vitamin D, also known as calciferol, is a fat-soluble vitamin found naturally in certain foods and artificially added to others. NIH states. Additionally, your body produces vitamin D when ultraviolet rays from sunlight interact with your skin, prompting the process of vitamin D synthesis.

"Vitamin D aids in improving calcium absorption, which makes it crucial for maintaining healthy bones," explains Jessica Cording, an R.D. who is also a nutritionist and the author of various works. The Small Handbook of Transformative Innovators . Vitamin D also aids in supporting immune function and "lowering the risk of various health problems," according to Cording. She further notes that there appears to be a significant connection between vitamin D levels and mental well-being.

Is it possible to take magnesium and vitamin D simultaneously?

Magnesium and vitamin D have some overlap. “They are essential to keeping your body healthy by promoting physical and mental health, keeping your bones strong, and even fighting symptoms of anxiety and depression,” says Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Leading a Genuine Life with Authentic Cuisine .

Moreover, your body cannot effectively utilize vitamin D when your magnesium levels are insufficient. According to Gans, taking both magnesium and vitamin D simultaneously is perfectly acceptable; however, they do not necessarily have to be consumed together. "Unless you lack one of these nutrients, supplementation isn't required," she states.

Warren concurs that it’s fine for you to combine these supplements. "This combination does not reduce their efficacy," she states.

Magnesium dosage

The suggested daily amount (SDA) of magnesium varies based on factors such as gender and whether one is pregnant or lactating. However, generally, it’s typically recommended Adult females require approximately 310 to 400 milligrams of magnesium daily, whereas adult males should target 400 to 420 milligrams per day.

If you're considering taking a magnesium supplement, it's advisable to consult a healthcare provider regarding the appropriate dose for your specific requirements, according to Gans.

Vitamin D dosage

Most adult women and men should aim To obtain 15 micrograms or 600 IU of vitamin D daily.

(By the way, one TikTok video That's gone viral suggests consuming 500 milligrams of magnesium along with 125 micrograms of vitamin D, amounts that far exceed the suggested limits.)

Similar to magnesium, when considering taking a vitamin D supplement, it's advisable to consult a healthcare provider for personalized dosing recommendations based on your specific requirements.

Indications of Magnesium Deficiency

According to the NIH, magnesium deficiencies aren’t typical because your kidneys regulate the amount of magnesium expelled from your body. Nonetheless, individuals suffering from specific ailments such as type 2 diabetes and digestive disorders might face an increased risk of magnesium deficiency.

Indications of a magnesium shortage may encompass:

• loss of appetite
• nausea
• vomiting
• fatigue
• weakness

According to the NIH, as symptoms intensify, you might experience numbness, tingling, muscle spasms and cramps, seizures, alterations in personality, and irregularities in heartbeats.

Indications of a Vitamin D Deficiency

According to the NIH, a lack of Vitamin D in children can result in rickets—a condition characterized by improperly mineralized bone tissues, causing soft bones and skeletal abnormalities.

For both teenagers and adults, a lack of vitamin D can result in osteomalacia, characterized by incompletely mineralized bone tissue, thus causing fragile bones. This condition may bring about symptoms such as skeletal abnormalities, bone tenderness, convulsions, and oral health problems, according to the NIH.

Interactions and potential hazards to watch out for

If more than 350 milligrams of magnesium is consumed, which is considered the tolerable upper intake level, symptoms like nausea, vomiting, and diarrhea may occur, according to Cohen. She further explains that large amounts can lead to issues such as an irregular heart rate, low blood pressure, confusion, and reduced respiratory rate.

Magnesium can also interact With certain drugs such as oral bisphosphonates, specific antibiotics including doxycycline and ciprofloxacin, diuretics, and proton pump inhibitors, it becomes crucial to consult with your physician prior to using this as a supplement.

Excessive levels of vitamin D may result in toxicity, leading to a condition known as hypercalcemia (high calcium concentration in the blood). This can manifest with symptoms such as nausea, vomiting, muscle weakness, neuropsychiatric issues, pain, lack of appetite, dehydration, severe thirst, and kidney stones, according to the NIH. Additionally, an overload of vitamin D might trigger renal failure, heart rhythm abnormalities, and potentially prove fatal.

The NIH states that Vitamin D may have interactions with statins, steroids, and thiazide diuretics as well.

Gans states that when it comes to supplements, "more is not always better." She recommends getting a blood test to determine the appropriate dosage and then consulting with either a registered dietitian or your physician about the correct daily intake.

If you're considering taking a magnesium supplement, a vitamin D supplement, or both, Gans recommends consulting with a healthcare provider before proceeding.

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