Vitamin D and magnesium are two essential nutrients that work closely together in the body. Many people supplement with vitamin D but don’t realize that taking vitamin D supplements can deplete magnesium levels. It’s important to maintain the proper balance of these two nutrients to achieve optimal health benefits. This article will provide guidelines on how much magnesium you should take when supplementing with vitamin D.
Why take magnesium with vitamin D?
Vitamin D promotes calcium absorption and requires magnesium to fully utilize the absorbed calcium. Magnesium activates vitamin D in the kidneys so it can be metabolized into its active form. A magnesium deficiency can prevent vitamin D from being properly synthesized and utilized in the body.
Some studies suggest that taking vitamin D supplements without sufficient magnesium can lead to a magnesium deficiency. Supplementing with both nutrients ensures you maintain optimal levels of both vitamin D and magnesium.
Magnesium may also enhance the benefits of vitamin D supplementation, such as:
– Increasing bone mineral density
– Lowering blood pressure
– Improving heart health
– Reducing inflammation
– Boosting immunity
Taking magnesium with vitamin D can help you achieve the full benefits of vitamin D supplementation.
Recommended Daily Intake
The recommended daily allowance (RDA) for magnesium is:
– Men age 19-30: 400 mg per day
– Men age 31+: 420 mg per day
– Women age 19-30: 310 mg per day
– Women age 31+: 320 mg per day
However, many experts believe the RDA is too low and recommend consuming 420-480 mg per day for adult men and 320-360 mg per day for adult women.
The recommended daily intake for vitamin D is 600 IU (15 mcg) per day for adults up to age 70. For adults over 70, it’s 800 IU (20 mcg) per day.
Magnesium Dosage When Taking Vitamin D
When taking vitamin D supplements, it’s recommended to supplement with magnesium at a ratio of 1:1.
For every 1,000 IU of vitamin D, take 100 mg of magnesium. For example:
– If taking 2,000 IU vitamin D daily, take 200 mg magnesium
– If taking 5,000 IU vitamin D daily, take 500 mg magnesium
You can also aim to get 400-600 mg of magnesium per day if you’re taking vitamin D regularly. Spread your dosage throughout the day by taking 200-300 mg twice a day. Taking magnesium before bed can help with sleep quality.
Maximum Tolerable Upper Limits
The maximum tolerable upper limit for magnesium is 350 mg per day for adults, unless directed by a health care provider.
For vitamin D, the upper limit is 4,000 IU (100 mcg) per day for adults. Higher doses may lead to toxicity.
It’s unlikely you’ll exceed these upper limits if you follow the standard 1:1 ratio of vitamin D to magnesium.
Magnesium-Rich Foods
In addition to magnesium supplements, make sure your diet contains plenty of magnesium-rich foods like:
| Food | Magnesium per serving |
| Almonds | 80 mg per 1 ounce |
| Spinach | 78 mg per 1/2 cup cooked |
| Cashews | 74 mg per 1 ounce |
| Soymilk | 61 mg per 1 cup |
| Black Beans | 60 mg per 1/2 cup cooked |
| Edamame | 50 mg per 1/2 cup cooked |
| Avocado | 44 mg per 1/2 medium |
| Salmon | 26 mg per 3 ounces cooked |
| Banana | 25 mg per medium |
Consuming magnesium-rich foods daily helps ensure optimal magnesium status.
Magnesium Supplement Types
If you still need more magnesium after eating magnesium-rich foods, supplements are available in several forms:
– Magnesium glycinate – well absorbed, gentle on the stomach
– Magnesium citrate – soluble and bioavailable, can have laxative effect
– Magnesium oxide – commonly used, but only 4% absorption rate
– Magnesium chloride – readily absorbed, can be applied topically
– Magnesium threonate – penetrates brain tissue well
Magnesium glycinate and magnesium citrate tend to provide the highest absorption. Start with 200-400 mg daily in divided doses with food to minimize side effects.
Signs of a Magnesium Deficiency
Some symptoms that indicate you may need more magnesium include:
– Muscle twitches, cramps, or spasms
– Trouble sleeping
– Anxiety
– High blood pressure
– Headaches or migraines
– Fatigue
– Low vitamin D levels
If you experience these symptoms, increasing magnesium-rich foods and supplements may help provide relief.
Risks and Side Effects
Magnesium is generally well tolerated, especially when split into smaller doses throughout the day.
Possible side effects can include:
– Diarrhea
– Nausea
– Cramping
– Dizziness
Too much magnesium from supplements can result in diarrhea, nausea, abdominal cramping, and lethargy. Don’t exceed the upper limit without medical guidance.
Some medications may interact with magnesium supplements, including antibiotics, diuretics, and medications for osteoporosis.
Special Considerations
Certain individuals may need higher doses of magnesium but should consult their doctor first:
– Pregnant women
– Athletes who sweat excessively
– People with gastrointestinal conditions like celiac or Crohn’s disease
– Alcoholics
– Older adults
– People with type 2 diabetes
Magnesium blood testing can help determine if levels are optimal. Blood magnesium only represents about 1% of total body stores so deficiency is often underdiagnosed.
Conclusion
Taking vitamin D long term can deplete magnesium stores so it’s important to supplement magnesium at the same time. Most people take 200-400 mg of magnesium daily when getting sufficient vitamin D either through sun, food, or supplements.
Aim for a 1:1 ratio of vitamin D to magnesium for ideal balance. For example, 2,000 IU vitamin D with 200 mg magnesium. Split magnesium doses throughout the day and include magnesium-rich foods in your diet.
Watch for deficiency symptoms like muscle cramps and weakness. Magnesium boosts vitamin D absorption and enhances its bone, heart, and immune benefits. Work with your doctor to determine optimal magnesium intake for your needs.