In the supplement world, certain nutrients are combined again and again: Magnesium and Vitamin D is a popular combination that has recently been talked about as being effective against anxiety symptoms.
Magnesium and vitamin D are separate nutrients, but they’re known to work together. “Magnesium is important for the absorption of vitamin D in the body,” says Keri Gans, R.D., a nutritionist and author of the book Magnesium and Vitamin D. Small change diet. “Without adequate magnesium levels, vitamin D will not function optimally.”
Meet Our ExpertsBy Keri Gans, RDN, Author Small change dietDeborah Cohen, DCN, Associate Professor, Department of Clinical and Preventive Nutrition Sciences, Rutgers University School of Health Professions; Jessica Cording, RD, Dietitian, Author Game Changer Brochure; Beth Warren, R.D., founder of Beth Warren Nutrition, author Live a real life with real food.
However, some people on TikTok are claiming that it’s actually best to take magnesium together with vitamin D. Is this true, or just a complete myth? A nutritionist explains.
Benefits of Magnesium
According to the National Institutes of Health (NIH), magnesium is a mineral found naturally in many foods and is also a cofactor (something needed for a reaction to occur) in more than 300 enzyme systems that regulate reactions in the body, including protein synthesis, blood sugar control, and blood pressure regulation.
“In other words, magnesium helps facilitate hundreds of biochemical and metabolic reactions in the body that are important to many physiological functions, including muscle contraction, neuromuscular conduction, insulin metabolism, blood pressure, cardiac excitability, vasomotor tone, and neurotransmission,” says Deborah Cohen, PhD, associate professor in the Department of Clinical and Preventive Nutrition Sciences in the Rutgers University School of Health Professions.. “Because magnesium is important for all of these functions, it plays a key role in both preventing and treating many diseases and conditions.”
According to the NIH, magnesium is also needed for energy production, structural bone development, DNA synthesis, and nerve impulses.
As for claims that magnesium relieves anxiety, Cohen says the research on that link is “very limited.” As a result, she says, “no conclusions can be drawn.”
Vitamin D Benefits
Vitamin D, also known as calciferol, is a fat-soluble vitamin that’s found naturally in some foods and added to others, according to the NIH. Your body also makes vitamin D when ultraviolet rays from the sun hit your skin, triggering its synthesis.
“Vitamin D increases calcium absorption, which is important for bone health,” says Jessica Cording, R.D., dietitian and author of Vitamin D and Bone Health. A little book of game changers. Vitamin D also supports immune function and “reduces the risk of certain health problems,” Cording says. “There appears to be a strong correlation between vitamin D and mental health,” she adds.
Can I take magnesium and vitamin D together?
There’s some overlap between magnesium and vitamin D. “Magnesium and vitamin D are essential for keeping your body healthy by promoting mental and physical wellness, keeping bones strong, and fighting anxiety and depression,” says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Magnesium and Vitamin D. Live a real life with real food.
And when your magnesium levels are low, your body can’t process vitamin D. If you want to take magnesium and vitamin D at the same time, Gans says that’s okay, you just don’t need to take them together. “Unless you’re deficient in one or the other, you don’t need to take them at all,” she says.
Warren agrees that it’s fine to take these supplements together: “It doesn’t diminish the effectiveness of the supplements,” she says.
Magnesium Intake
The Recommended Daily Intake (RDI) for magnesium varies depending on your gender, whether you’re pregnant or breastfeeding, etc. However, adult women are generally recommended to get 310-400 milligrams of magnesium per day, and adult men should aim for 400-420 milligrams per day.
If you’re planning on taking magnesium supplements, it’s best to check with a medical professional about dosage based on your individual needs, Gans says.
Vitamin D intake
Most adult women and men should aim to get 15 micrograms, or 600 IU, of vitamin D per day.
(Incidentally, one popular TikTok video suggests taking 500 milligrams of magnesium and 125 micrograms of vitamin D, far exceeding the recommended intake amounts.)
As with magnesium, if you plan to take a vitamin D supplement, it is recommended that you consult with a medical professional for dosage advice if necessary.
Signs of Magnesium Deficiency
According to the NIH, magnesium deficiency is uncommon because the kidneys limit the amount of magnesium that can be excreted from the body. However, people with certain health conditions, such as type 2 diabetes or gastrointestinal disorders, may be at risk for magnesium deficiency.
Signs of magnesium deficiency include:
- Loss of appetite
- nausea
- vomiting
- Malaise
- Weaknesses
As the condition worsens, symptoms can include numbness, tingling, muscle contractions or spasms, seizures, personality changes and irregular heartbeats, the NIH says.
Signs of Vitamin D Deficiency
In children, vitamin D deficiency can lead to rickets, a disease in which bone tissue doesn’t mineralize properly, causing bones to soften and skeletal deformities, according to the NIH.
In adults and teens, vitamin D deficiency can lead to osteomalacia, a condition in which existing bones don’t fully mineralize, weakening them. This can result in symptoms like bone deformities, bone pain, seizures, and dental problems, the NIH says.
Interactions and risks to be aware of
Taking more than the tolerable upper intake limit of 350 milligrams of magnesium can cause nausea, vomiting, and diarrhea, says Cohen. “Large amounts can cause irregular heartbeat, low blood pressure, confusion, and slowed breathing,” she adds.
Magnesium may interact with some medications, including oral bisphosphonates, certain antibiotics such as doxycycline and ciprofloxacin, diuretics, and proton pump inhibitors, so it is important to consult with your doctor before taking it as a supplement.
“Taking too much vitamin D can be toxic and cause a condition called hypercalcemia (too much calcium in the body). This condition can cause symptoms such as nausea, vomiting, muscle weakness, neuropsychiatric disorders, pain, loss of appetite, dehydration, excessive thirst and kidney stones,” says the NIH. Taking too much vitamin D can also lead to kidney failure, cardiac arrhythmia and even death.
According to the NIH, vitamin D may also interact with statins, steroids, and thiazide diuretics.
When it comes to supplements, “more is not better,” says Gans, “but to find out the right dosage, you’ll need to get a blood test and work with a registered dietitian and your doctor to determine how much you should be taking per day,” she adds.
Ultimately, if you’re interested in taking magnesium supplements, vitamin D supplements, or both, it’s best to talk to a medical professional about next steps, Gans says.
Collin Miller is a freelance writer specializing in general health, sexual health and relationships, and lifestyle trends, and has written for Men’s Health, Women’s Health, Self, Glamour, and more. He has a master’s degree from American University, lives by the beach, and hopes to one day run a Teacup Pig and taco truck.
