Your Vitamin D Needs Magnesium

Bicep CurlsVitamin D and magnesium work together to optimize the body’s absorption of vitamin D. Magnesium is the fourth most abundant mineral in our bodies. It supports the function of many systems in the body:

  • muscles and nerves
  • heart rhythm
  • immune system
  • blood sugar
  • blood pressure
  • energy
  • protein synthesis
  • bone health

Vitamin D and Magnesium

Along with being involved in over 300 reactions in the body, magnesium also activates the enzymes that metabolize and use vitamin D. Low magnesium has been shown to decrease the body’s production of vitamin D’s active form.

Foods Rich in Magnesium

The following foods are also good sources of magnesium, providing anywhere from 64 -170 mg per serving:

  • halibut
  • spinach
  • squash
  • seeds; especially pumpkin and toasted sesame
  • beans; especially pinto and black
  • plantain, raw
  • nuts, especially Brazil nuts, almonds, peanuts

Optimal Intake of Magnesium

The Vitamin D Council suggests optimal daily intake of magnesium between 490 – 700mg to maximize the benefits of vitamin D. Determine your optimal vitamin D dosage. The best forms of supplemental magnesium are:

– Magnesium Malate
– Magnesium Glycinate
– Magnesium Citrate


– Magnesium Oxide

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