Reasons to take magnesium and vitamin D together
Taking magnesium and vitamin D together is recommended because getting enough magnesium can maximize the effects of vitamin D and reduce potential side effects of vitamin D, says Qi Dai, MD, PhD, professor of medicine at Vanderbilt University Medical Center. In other words, magnesium helps enhance vitamin D absorption.
Choosing a supplement that combines magnesium and vitamin D in the same capsule can help you remember to take them, says Chicago-based nutritionist Bethany Doerfler. These supplements don't compete with each other for absorption, so taking them together in the same capsule is perfectly fine.
Who should take magnesium and vitamin D together?
If you're deficient in both of these nutrients, you should supplement magnesium and vitamin D together, says Qi Dai, MD, PhD.
However, it is still possible to overdose on magnesium. Although magnesium overdose is uncommon, it can occur in people with poor kidney function and who take high doses of magnesium supplements for long periods of time.
How much magnesium and vitamin D should I supplement?
Although individual differences exist, supplemental doses of 200 mg of magnesium and 15 to 20 mcg (or 600 to 800 IU) of vitamin D are generally considered safe.
Talk to your doctor before taking larger doses of magnesium or vitamin D supplements, especially if you're pregnant or have underlying medical conditions like chronic kidney disease or diabetes, adds Qi Dai, MD, PhD.
