Combined with magnesium, the key to activating vitamin D
According to nutritionist Angel Planells, a member of the American Institute of Nutrition and Dietetics, magnesium is a mineral that helps activate vitamin D in the body. If the body lacks magnesium, vitamin D will not be converted to active form, reducing the effectiveness of supplementation, said Mr. Planells.
Many studies show that vitamin D and magnesium, together, support bone health, helping to prevent osteoporosis and reduce the risk of fractures. Conversely, taking high doses of vitamin D can reduce magnesium levels in the body, so users should consult a doctor to balance the dosage.
Use omega-3 and vitamin K2 to increase absorption
Vitamin D is fat-soluble. When taken with omega-3 or healthy fats such as fish oil, flaxseed oil, the absorption of vitamin D will be higher. According to some studies, combining vitamin D and omega-3 also helps improve blood sugar levels and slow down the aging process of cells.
In addition, vitamin K2 (menaquinone) is also a nutrient that should be taken with vitamin D. K2 helps bring calcium into bones and teeth instead of accumulating in soft tissue or blood vessel walls, explains Planells. This combination helps increase bone mineral density and protect cardiovascular health.
Probiotics, intestinal supporters and vitamin D
Some studies show that vitamin D can improve the intestinal microbiome, while probiotics help increase vitamin D metabolism. Taking these two together can improve inflammation, insulin sensitivity and mental health.
Notes when using vitamin D
Experts recommend taking vitamin D with fatty meals, avoid drinking it on an empty stomach to limit nausea and increase absorption.
Vitamin D should not be combined with certain medications such as statins, steroides or diuretic drugs. Taking high doses of vitamin D and calcium can cause kidney stones, so it is necessary to consult a doctor before taking it together.
