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How Magnesium & Vitamin D Work Together

5795 Views Posted on: 2024-02-15
Posted by: Matylda Bestyńska

How Magnesium & Vitamin D Work TogetherMagnesium1,2 and vitamin D3-5 are vital to overall health.

But you're taking either one alone, you're not getting the full benefits!

Research has shown that these two nutrients rely on each other to provide systemic benefits.6

Magnesium is critical for converting vitamin D to its active form in the body and aids its transport in the blood.7

At the same time vitamin D promotes magnesium absorption in the intestines.6,7

Given their inter-reliance, taking them together is a sound nutritional strategy.

Observational studies show that both vitamin D and magnesium intake is associated with improved protection against insulin resistance, type II diabetes, and even death from any cause.

In clinical studies, taking both vitamin D and magnesium led to lower blood pressure, improved strength and muscle function, and reduced markers of inflammation.

Whole Body Health

How Magnesium & Vitamin D Work TogetherMagnesium is required for the function of 300-600 enzymes in the body.1,6

Magnesium deficiency has been tied to many common health conditions, including osteoporosis,1 high blood pressure,1,8 risk for cardiovascular disease,1,8 metabolic disease,1,2,8 cognitive decline,8 and dementia.8

Vitamin D also impacts a wide range of bodily functions. People with low levels of vitamin D have been found to have higher rates of cardiovascular disease,3,5 dementia,4 cancer,3 bone thinning,4,5 and more.3-5

Recent estimates show that as many as 50% of all adults may have suboptimal magnesium levels9 and over 40% of adolescents and adults in the U.S. have low vitamin D levels.10

Working Together

Magnesium and D3These two nutrients are not independent. Inadequate intake of one can impact the levels and function of the other.

Here's how:6,7

  • Vitamin D supports intestinal magnesium absorption. Vitamin D supports optimal absorption of magnesium in the intestines. If you consume oral magnesium but don't get enough vitamin D, your magnesium levels may remain low.
  • Magnesium is required for vitamin D activation. Whether consumed or obtained by exposure to sunlight, vitamin D must be modified into its active form in the body to exert its beneficial effects. The enzymes that convert vitamin D to its active form require magnesium to function.
  • Vitamin D transport and delivery rely on magnesium. Almost all vitamin D in the blood is transported and delivered to tissues by a protein called the vitamin D-binding protein. This protein also requires magnesium to function.

In short, inadequate magnesium compromises vitamin D activation and delivery.

And inadequate vitamin D compromises magnesium absorption and can contribute to low magnesium status.

If either nutrient is lacking, the other suffers as well. It's vital to get enough of both.

Benefits of Combined Intake

How Magnesium & Vitamin D Work TogetherOver the last decade, observational studies have documented this interdependent relationship between magnesium and vitamin D, including how it relates to several common chronic diseases of aging.11-14

For example, higher vitamin D levels in the body are associated with a lower likelihood of insulin resistance, pancreas dysfunction, type II diabetes, high blood pressure, and overall mortality.11-15

Higher intake of magnesium has been shown to improve vitamin D levels.16 It appears that magnesium may also allow the body to properly utilize vitamin D in order to protect against these chronic conditions.

In one large observational study, those with higher levels of vitamin D had lower risk for insulin resistance, a condition that often leads to type II diabetes. Magnesium intake supports this association. That suggests that people with higher vitamin D levels and higher magnesium intake may have the greatest protection against insulin resistance.15

In a separate analysis of that same observational dataset, vitamin D was associated with better pancreatic beta-cell function, and magnesium helped strengthen this effect.12

An analysis of data from another large observational cohort (over 10,000 participants), showed that high magnesium intake was associated with a modest reduction in incidence of type II diabetes, compared to low magnesium intake. The analysis also found that better vitamin D levels helped strengthen this association.14

Another observational study found that elevated systolic blood pressure was associated with lower vitamin D levels. Higher intake of magnesium strengthens the protective effect of vitamin D against high blood pressure.13

What You Need to Know: Magnesium and Vitamin D Need Each Other

  • How Magnesium & Vitamin D Work TogetherGetting enough magnesium and vitamin D is critical to overall health. A deficiency in either is associated with increased risk for a wide range of chronic health conditions.
  • Magnesium and vitamin D rely on each other. Studies have found that adequate levels of either one is necessary for the other to function properly and to reach optimal levels.
  • In observational studies, taking both vitamin D and magnesium is associated with increased protection against insulin resistance, and better metabolic health.
  • In clinical studies, taking both vitamin D and magnesium is associated with improved mental health, muscle strength, and blood pressure.

Clinical Trials

How Magnesium & Vitamin D Work TogetherClinical trials have further confirmed the link between magnesium and vitamin D.

In one randomized controlled trial, oral magnesium supplementation successfully raised vitamin D levels in subjects with low blood vitamin D concentrations.17

Another double-blind, controlled trial in obese or overweight individuals found that the combination of both magnesium and vitamin D resulted in greater increases in blood levels of vitamin D compared to those who took vitamin D alone.18

In a similar study, healthy postmenopausal women were randomized to receive either 500 mg of magnesium daily or a placebo.16 At baseline, over 80% of these women were vitamin D deficient. Taking magnesium resulted in a significant increase in vitamin D levels.

Placebo-controlled clinical studies have also explored how taking both magnesium and vitamin D can affect various areas of health, including:

  • High blood pressure. In a study referenced above, in obese or overweight adults with elevated systolic blood pressure at baseline, taking 360 mg of magnesium with 1,000 IU vitamin D resulted in greater serum concentrations of vitamin D.
  • Mental health. Magnesium and vitamin D have each been shown to benefit mental health, including anxiety and depression.19-21
  • Muscle strength and function. In a study, 83 healthy, middle-aged, vitamin D- deficient women, were randomized to receive a combination of 50,000 IU of vitamin D weekly and 250 mg of magnesium daily for eight weeks, or placebo. Results showed that the vitamin D and magnesium group had a significant increase in handgrip strength and overall mobility, compared to the placebo group. The treatment group also had a decrease in an important inflammatory marker, compared to the beginning of the study.22

Together with a wealth of observational studies, these trials show the benefits of ensuring adequate intake of both vitamin D and magnesium.

Summary

Magnesium and vitamin D are inextricably linked. The levels of one impact the levels and function of the other.

The body needs magnesium to activate and transport vitamin D. In return, vitamin D can enhance magnesium absorption and retention.

Working together, magnesium and vitamin D can benefit musculoskeletal, metabolic, and heart health.

Material used with permission of Life Extension. All rights reserved.

  1. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ . Accessed September 8, 2023.
  2. Piuri G, Zocchi M, Della Porta M, et al. Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes. Nutrients.2021Jan 22;13(2).
  3. Galesanu C, Mocanu V. Vitamin D Deficiency and the Clinical Consequences. Rev Med Chir Soc Med Nat Iasi.2015Apr-Jun;119(2):310-8.
  4. Meehan M, Penckofer S. The Role of Vitamin D in the Aging Adult. J Aging Gerontol.2014Dec;2(2):60-71.
  5. Umar M, Sastry KS, Chouchane AI. Role of Vitamin D Beyond the Skeletal Function: A Review of the Molecular and Clinical Studies. Int J Mol Sci. 2018May 30;19(6).
  6. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc.2018Mar 1;118(3):181-9.
  7. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol.2018;2018:9041694.
  8. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients.2021Jan 30;13(2).
  9. DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart.2018;5(1):e000668.
  10. Cui A, Xiao P, Ma Y, et al. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018. Front Nutr. 2022;9:965376.
  11. Deng X, Song Y, Manson JE, et al. Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III. BMC Med.2013Aug 27;11:187.
  12. Gong R, Liu Y, Luo G, et al. Dietary Magnesium Intake Affects the Vitamin D Effects on HOMA-beta and Risk of Pancreatic beta-Cell Dysfunction: A Cross-Sectional Study. Front Nutr.2022;9:849747.
  13. Huang W, Ma X, Chen Y, et al. Dietary Magnesium Intake Modifies the Association Between Vitamin D and Systolic Blood Pressure: Results From NHANES 2007-2014. Front Nutr.2022;9:829857.
  14. Huang W, Ma X, Liang H, et al. Dietary Magnesium Intake Affects the Association Between Serum Vitamin D and Type 2 Diabetes: A Cross-Sectional Study. Front Nutr.2021;8:763076.
  15. Liu Y, Gong R, Ma H, et al. Dietary Magnesium Intake Level Modifies the Association Between Vitamin D and Insulin Resistance: A Large Cross-Sectional Analysis of American Adults. Front Nutr.2022;9:878665.
  16. Vazquez-Lorente H, Herrera-Quintana L, Molina-Lopez J, et al. Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain. Nutrients.2020Jul 30;12(8).
  17. Dai Q, Zhu X, Manson JE, et al. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial. Am J Clin Nutr.2018Dec 1;108(6):1249-58.
  18. Cheung MM, Dall RD, Shewokis PA, et al. The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial. Nutrition.2022Jul-Aug;99-100:111674.
  19. Botturi A, Ciappolino V, Delvecchio G, et al. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020Jun 3;12(6).
  20. Glabska D, Kolota A, Lachowicz K, et al. The Influence of Vitamin D Intake and Status on Mental Health in Children: A Systematic Review. Nutrients. 2021Mar 16;13(3).
  21. Jamilian H, Amirani E, Milajerdi A, et al. The effects of vitamin D supplementation on mental health, and biomarkers of inflammation and oxidative stress in patients with psychiatric disorders: A systematic review and meta-analysis of randomized controlled trials. Prog Neuropsychopharmacol Biol Psychiatry. 2019Aug 30;94:109651.
  22. Kheyruri F, Sarrafzadeh J, Hosseini AF, et al. Randomized Study of the Effects of Vitamin D and Magnesium Co-Supplementation on Muscle Strength and Function, Body Composition, and Inflammation in Vitamin D-Deficient Middle-Aged Women. Biol Trace Elem Res.2021Jul;199(7):2523-34.
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Posted in: Depression and stress, Heart and circulatory system, Vitamin D, Osteoporosis, Magnesium, Muscles

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Scientific Sources

Why are magnesium and vitamin D so important for health?

Magnesium is essential cofactor in over 300 enzymatic reactions including energy production, protein synthesis, muscle and nerve function, blood pressure regulation, and bone health. Vitamin D regulates calcium absorption, supports bone health, modulates immune function, influences gene expression, and affects multiple organ systems. Both nutrients are crucial for overall health, and deficiency of either is extremely common in modern populations.

How do magnesium and vitamin D work together synergistically?

Magnesium is required for vitamin D activation and metabolism - enzymes that convert vitamin D to its active form require magnesium as cofactor. Without adequate magnesium, vitamin D cannot be properly activated, reducing its effectiveness. Conversely, vitamin D enhances magnesium absorption in intestines. This bidirectional relationship means deficiency of one nutrient can impair function of the other. Optimizing both together provides superior benefits than either alone.

How common are magnesium and vitamin D deficiencies?

Both deficiencies are extremely prevalent. Approximately 50% of Americans don't meet magnesium requirements from diet. Vitamin D deficiency affects up to 40% of U.S. population, with higher rates in certain groups (elderly, dark-skinned individuals, those with limited sun exposure). Modern diets low in magnesium-rich foods, soil depletion reducing crop magnesium content, indoor lifestyles limiting sun exposure, and sunscreen use all contribute to widespread deficiencies.

What health conditions are linked to magnesium and vitamin D deficiency?

Deficiencies associate with cardiovascular disease (hypertension, arrhythmias, heart disease), metabolic syndrome and type 2 diabetes, osteoporosis and bone fractures, muscle cramps and weakness, neurological issues (migraines, depression, anxiety), immune dysfunction and increased infection risk, and chronic inflammation. Research shows addressing deficiencies through supplementation can improve these conditions and reduce disease risk.

What are optimal dosages for magnesium and vitamin D supplementation?

For magnesium, 300-400mg daily for most adults (RDA is 310-420mg depending on age/sex). Use highly absorbable forms like magnesium glycinate or citrate. For vitamin D, 1000-4000 IU (25-100 mcg) daily depending on baseline levels and sun exposure. Test vitamin D levels (aim for 30-50 ng/mL) to determine optimal dose. Taking both together, ideally with vitamin K2 for calcium metabolism, provides synergistic benefits for bone, cardiovascular, and metabolic health.

  • Magnesium is cofactor in 300+ enzymatic reactions critical for energy, metabolism, and cellular function
  • Vitamin D regulates immune function, bone health, and gene expression across multiple organ systems
  • Magnesium is required for vitamin D activation - enzymes converting vitamin D to active form need magnesium
  • 50% of Americans don't meet magnesium needs; 40% have vitamin D deficiency - extremely common nutrient gaps
  • Combined supplementation provides synergistic benefits superior to either nutrient alone
  • Magnesium and vitamin D together support cardiovascular health, reduce metabolic syndrome risk
  • Both nutrients crucial for bone health - vitamin D for calcium absorption, magnesium for bone structure
  • Addressing deficiencies improves multiple health conditions from hypertension to depression
  1. Test baseline levels: Check vitamin D (25-hydroxyvitamin D) and consider magnesium RBC test
  2. Magnesium dosing: Take 300-400mg daily using highly absorbable forms (glycinate, citrate, malate)
  3. Vitamin D dosing: Take 1000-4000 IU (25-100 mcg) daily based on current levels and sun exposure
  4. Take together: Both can be taken at same time; vitamin D is fat-soluble so take with meal containing fat
  5. Add vitamin K2: Consider 100-200 mcg K2 (MK-7) to optimize calcium metabolism with vitamin D
  6. Timing flexibility: Time of day less important than consistency; some take magnesium evening for relaxation
  7. Divided magnesium doses: If taking higher amounts, split into 2 doses to enhance absorption
  8. Dietary sources too: Eat magnesium-rich foods (nuts, seeds, leafy greens, whole grains) and vitamin D sources (fatty fish)
  9. Monitor levels: Retest vitamin D after 2-3 months to assess optimal dose; adjust as needed
  10. Long-term supplementation: Both safe for continuous use to maintain optimal levels
  11. Calcium consideration: If supplementing calcium, ensure adequate magnesium and vitamin D for proper metabolism
  • Individuals not meeting dietary magnesium needs (most people consuming insufficient amounts)
  • People with vitamin D deficiency (very common, especially those with limited sun exposure)
  • Those with metabolic syndrome or diabetes - both nutrients improve insulin sensitivity
  • Individuals with cardiovascular concerns - magnesium and vitamin D support heart health
  • People with osteoporosis or bone health concerns - both critical for bone strength
  • Those with muscle cramps or weakness - often related to magnesium deficiency
  • Individuals with migraines, depression, or anxiety - deficiencies linked to these conditions
  • Older adults at higher risk for both deficiencies and their consequences
  • People with kidney disease - magnesium excretion impaired; requires medical supervision
  • Those with hypercalcemia - vitamin D may worsen high calcium levels
  • Individuals on certain medications - magnesium interacts with antibiotics, bisphosphonates; separate timing
  • People with heart block or certain arrhythmias - high-dose magnesium requires medical supervision
  • Those with hypermagnesemia - rare but contraindication for supplementation
  • Individuals taking high-dose vitamin D without monitoring - test levels to avoid toxicity

Results: Research shows magnesium plays critical role in obesity, metabolic syndrome, and type 2 diabetes. Magnesium deficiency common in these conditions, and supplementation may improve metabolic health.

Citation: Piuri G, et al. Nutrients. 2021 [Magnesium in Obesity, Metabolic Syndrome, and Type 2 Diabetes]

Results: Review demonstrates vitamin D deficiency has serious clinical consequences affecting bone health, immune function, cardiovascular system, and multiple other organ systems.

Citation: Galesanu C, Mocanu V. Rev Med Chir. 2015;119(2) [Vitamin D Deficiency and Clinical Consequences]

Results: Studies show vitamin D plays important role in aging adult beyond skeletal function, affecting immune health, cardiovascular function, cognitive health, and overall mortality risk.

Citation: Meehan M, Penckofer S. J Aging Gerontol. 2014;2(2):60-71

Results: Research demonstrates vitamin D has roles beyond skeletal function including immune modulation, cardiovascular protection, and metabolic regulation across multiple molecular and clinical studies.

Citation: Umar M, et al. [Role of Vitamin D Beyond Skeletal Function: Molecular and Clinical Studies]