When supplementing, these two nutrients must be taken together

Herb capsule spilling out of a bottle

 

These two vitamins are considered in the naturopathic world to be two of the most required daily supplements to avoid deficiency. It seems very fitting then to know that they should also be supplemented together. Being in the UK especially, vitamin D is hard to come by with the lack of sun, and magnesium is estimated to be deficient in 70% of the population. This is likely due to the amount of processed foods and change in dietary habits over the generations.

A recent study has found that vitamin D cannot be metabolised without enough magnesium. Low levels result in inactive, stored vitamin D as magnesium is needed to activate vitamin D in the blood and is used up during this process.

Vitamin D supplements can increase a persons calcium and phosphate levels even whilst they remain vitamin D deficient. This means that people may suffer from calcification of blood vessels if their magnesium levels aren’t high enough for this prevention. So high vitamin D side effects would appear to be simply magnesium deficiency side effects.

Possible side effects of magnesium deficiency are:

Insomnia
Jitteriness
Muscle Cramps
Anxiety
Heart Palpitations
Constipation
Headaches
Body/ Bone Pain.

Make sure you are getting enough magnesium in your diet from foods such as cooked spinach and swiss chard, dark chocolate, pumpkin seeds, almonds, avocados, kefir yogurt and bananas.

If you choose to supplement your vitamin D with magnesium, be sure to not exceed a daily dose of 350mg.

Read the study here.

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