Vitamin D and Magnesium

Vitamin D deficiency is a global health problem. Some even call it a global epidemic, since more than 1 billion people worldwide are deficient and 50% of the global population have levels that are lower than normal (but not low enough to be considered a deficiency).

Having optimal vitamin D levels is important, but other nutrients are needed to achieve this. One of them is magnesium, which helps convert vitamin D from its inactive form to an active form that your body can use.

What is vitamin D?

Vitamin D is a fat-soluble vitamin. It helps your body absorb calcium and maintain phosphorus levels. This keeps your bones healthy and ensures your muscles work properly. 

Vitamin D also helps manage inflammation, keeps your immune system strong, and helps your body use glucose (sugar).

What are the symptoms of a vitamin D deficiency? 

Mild Vitamin D deficiency or insufficiency (which is when your levels are low but not low enough to qualify as a deficiency) may not cause any symptoms. Even when deficiency becomes more severe and symptoms start to show, they’re often not very specific. This can make it difficult to pinpoint what’s causing them. When symptoms do show, you may experience:

  • Muscle pain and weakness

  • Bone pain

  • Joint stiffness

  • Muscle twitching

  • Fatigue

Low levels of vitamin D are also connected to bone health problems, such as osteoporosis, bone fractures, and rickets (in children).

What is magnesium?

Magnesium is one of the most abundant minerals in your body, and it’s involved in more than 300 chemical reactions that help your body function properly.

Magnesium can help:

  • Manage blood sugar

  • Regulate blood pressure

  • Ensure nerves and muscles work properly

  • Make new proteins and DNA

  • Strengthen bones

What are the symptoms of a magnesium deficiency?

Not all people with magnesium deficiency show signs. But when symptoms do develop, they usually affect the muscles and heart. Some of the most common ones include:

  • Loss of appetite

  • Nausea and vomiting

  • Tiredness

  • Weakness

  • Personality changes

  • Numbness

  • Muscle tremors, spasms, or cramps

  • Personality and mood changes

  • Heart arrhythmias (irregular heartbeat), such as atrial fibrillation

About half of people in the U.S. don’t consume enough magnesium every day. It’s estimated that anywhere from 10% to 30% of people may have low levels of magnesium. A blood test can detect a magnesium deficiency, but many deficiencies go unnoticed. This is because healthcare providers typically check for other causes first when a patient comes in with magnesium-deficiency symptoms.

In severe cases, magnesium deficiency can lead to seizures, coma, and reduced blood flow to the heart. Consistently having low levels of magnesium is also linked to Type 2 diabetes and cardiovascular disease. 

Can you take vitamin D and magnesium together?

Yes. In fact, it’s probably best to take both together. 

Because so many people have low magnesium levels, vitamin D supplements on their own aren’t very helpful for a large portion of the population. Since you can’t properly metabolize vitamin D without the right level of magnesium, taking vitamin D by itself may not fix a deficiency.

Taking vitamin D in large doses can also deplete magnesium, leading to a deficiency or making an existing one worse.

How much magnesium should you take with vitamin D?

The current recommendation is that adult women get at least 310 to 320 milligrams of magnesium per day and adult men get 400 to 420 milligrams. But some studies say that while this may be enough to prevent outright deficiencies, it’s likely not enough for overall health and longevity. Magnesium Glycinate or Aspartate have very high absorption capacity which limits the risk of magnesium malabsorption resulting in diarrhea or loose stool.

The same is true for vitamin D. The current recommendation is at least 600 to 800 IU of vitamin D per day, depending on your age, but this number is intended to maintain a blood level of 30 ng/mL (normal range 30 to 100). The Endocrine Society says the minimum goal should actually be 40 to 60 ng/mL. The sweet spot is 60 for those concerned about cancer and Alzheimer’s prevention. To get levels up to this range, adults may need to take 1,500 to 10,000 IU per day. Genetics play a major role in Vitamin D deficiency. If you carry a VDR gene polymorphism you may need large amounts of daily or weekly D just to maintain a level of 60.

What are some natural ways to increase vitamin D and magnesium levels?

Apart from supplements that a healthcare provider may recommend, you can get vitamin D and magnesium naturally.

Natural ways to increase vitamin D

Safe exposure to sunlight is one of the best ways to get vitamin D. Getting just 5 to 30 minutes of sunlight per day can help your body make vitamin D. You can also consider foods like:

  • Trout

  • Salmon

  • Mushrooms

  • Vitamin D-fortified milk and cereals

  • Sardines

  • Eggs

Cod liver oil is a natural vitamin D supplement that contains 1,360 IU per serving.

Keep in mind, certain health conditions and events can lower the amount of vitamin D your body is able to use. These include:

  • Crohn’s disease

  • Celiac disease

  • Chronic kidney disease

  • Obesity

  • History of gastric bypass surgery

Natural ways to increase magnesium

As a general rule, foods that contain fiber also contain magnesium. Some of the most common sources of the mineral include:

  • Green leafy vegetables (spinach, kale, etc.)

  • Pumpkin seeds

  • Chia seeds

  • Almonds

  • Cashews

  • Peanuts

  • Black beans

  • Potatoes

  • Brown rice

  • Plain yogurt

The Bottom Line

Taking Vitamin D supplements may not be enough to correct a deficiency. Take magnesium if you are supplementing with Vitamin D. Measure your Vitamin D levels on your annual labs. Remember to stop all D intake for 3 days prior to the D test. As a general rule all adults should maintain a D level of 60 ng/ml. 

Glen Luepnitz