If you’re curious about how you can take vegan vitamin D and magnesium together to optimize your health, then you’ve come to the right place. We have everything you need to know about this dynamic duo, from the health benefits to how much of each our bodies need.
Vegan Vitamin D3 and magnesium should be taken together to ensure maximum absorption of vitamin D. Magnesium activates vitamin D, allowing it to support bone growth and development.
So if you’re ready to maximize the effects of your vitamins, keep reading. We’ll explain the role that magnesium plays in supporting this vital nutrient and our overall health.
What is vitamin D3?
Vitamin D3 is the active form of fat-soluble vitamin D, and it can be taken as a dietary supplement to ensure adequate vitamin D levels in the body.
We must be consuming enough of this nutrient to experience its many health benefits, some of which include:
- Maintenance of solid bones
- Dental health
- Cardiovascular health
- Immune function
Because vitamin D is an essential nutrient, our bodies can’t produce it independently. This means we need to consume it from outside sources, like our diet or sun exposure.
Food sources rich in vitamin D include:
- Dairy products
- Egg yolk
- Fatty fish (tuna, mackerel, salmon)
- Codfish oil
- Sardines
- Beef liver
However, those not consuming the sunshine vitamin from these sources may need to turn to vitamin D supplementation to fill this nutrient gap.
What is magnesium?
Magnesium is an essential mineral that our bodies need to function correctly, as magnesium plays a role in the following functions:
- Maintaining strong bones
- Regulating blood pressure
- Reducing the risk of cardiovascular disease
- Supporting brain and nerve function
We can increase our levels of this nutrient by getting more magnesium from food sources, some of which include:
- Whole grains
- Dark, leafy green vegetables
- Legumes
- Nuts and seeds
- Avocado
However, to support proper magnesium intake, some of us may need to take a dietary supplement containing the amounts of magnesium necessary for our health.
Why take vitamin D and magnesium together?
Vitamin D and magnesium supplementation often go hand in hand, as these two nutrients are closely interlinked in terms of function.
Studies have shown that magnesium assists in the activation of vitamin D, which means we need an adequate intake of this nutrient to ensure bone and cardiovascular health.
If we have low magnesium levels, then our bodies are unable to process vitamin D, and we have an increased risk of developing a vitamin D deficiency.
Vitamin D deficiency side effects
Those of us deficient in vitamin D may experience the following side effects:
- Fatigue
- Depression
- Loss of bones
- Increase in bone fractures
- Osteoporosis
- Bone pain
- High blood pressure
- Cardiovascular issues
We can help to avoid vitamin D deficiency by adding vitamin D supplements to our diet. Luckily, FuelOrganics offers a high-quality vegan vitamin D3 supplement to support a healthy heart and bones.
Magnesium deficiency side effects
We know that a magnesium deficiency can cause low vitamin D levels, but it's important we also know the warning signs of magnesium deficiency.
Symptoms of magnesium deficiency include:
- Fatigue
- Mental health issues
- Nausea and vomiting
- Loss of appetite
- Muscle cramps
- Numbness and tingling
- Osteoporosis
- High blood pressure
- Irregular heartbeat
But how do we know exactly how much magnesium we need in our diet to avoid these side effects?
The recommended amount of vitamin D and magnesium
Health experts have determined dietary recommended intakes of both vitamin D and magnesium, making it easy to know how much we need to avoid deficiencies.
See the table below to determine how much vitamin D and magnesium you should be consuming to support your health.
|
Population |
The recommended amount of vitamin D per day |
The recommended amount of magnesium per day |
|
0-6 months |
Ten mcg |
30 mg |
|
7-12 months |
Ten mcg |
75 mg |
|
1-3 years |
15 mcg |
80 mg |
|
4-8 years |
15 mcg |
130 mg |
|
9-13 years |
15 mcg |
240 mg |
|
Men 14-18 years |
15 mcg |
410 mg |
|
Women 14-18 years |
15 mcg |
360 mg |
|
Men 19-30 years |
15 mcg |
400 mg |
|
Women 19-30 years |
15 mcg |
310 mg |
|
Men 31-50 years |
15 mcg |
400 mg |
|
Women 31-50 years |
15 mcg |
310 mg |
|
Men 51-70 years |
15 mcg |
420 mg |
|
Women 51-70 years |
15 mcg |
320 mg |
|
Men 70+ years |
20 mcg |
420 mg |
|
Women 70+ years |
20 mcg |
320 mg |
National Institutes of Health (NIH)
Final thoughts
Vitamin D and magnesium are two nutrients that work as a team to support a healthy heart, bones, and body.
Anyone interested in the health benefits that vitamin D has to offer should not miss out on the effects of magnesium. Vitamin D and magnesium supplements should be taken together to ensure optimal nutrition and health.
Read more about vegan vitamin D3 and How Much Vitamin D3 You Should Take Per Day here.
Trusted sources
- Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. DOI: 10.7556/jaoa.2018.037. PMID: 29480918.
- Vitamin D. Fact sheet for health professionals. National Institutes of Health. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2
- Magnesium. Fact sheet for health professionals. National Institutes of Health. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/