Vitamin D and Magnesium to Support a Healthy Body†

Vitamin D mostly comes from the sun, while Magnesium is a rock in the ground; you might think Vitamin D and Magnesium are an odd pair, but they go together well! Magnesium is an essential mineral that supports muscle relaxation and nerve, bone, and heart health, and Vitamin D supports a healthy immune system amongst other roles. On top of their individual benefits, Vitamin D3 aids Magnesium absorption, and Magnesium helps Vitamin D work better.* If only there were an article to explain how that all works. Oh wait, there is!^†

The Role of Vitamin D in the Body

Let the sunshine in! You're probably familiar with Vitamin D, one of the immune support vitamins. Our body mostly gets Vitamin D through skin exposed to the sun but it is often not enough. It is estimated that 95% of Americans don't receive enough Vitamin D from their diet alone, and nearly one-third are Vitamin D deficient.[1,2] While Vitamin D may be primarily known as an immune support supplement, that's far from the only thing it's good for! Vitamin D supports bone and teeth health by helping to improve Calcium absorption. Vitamin D also supports muscle health, as the presence of Vitamin D has been shown to affect the way our muscles contract.[3] But how exactly does Vitamin D support immune function? Maybe a better question is "how doesn't it?". Vitamin D has numerous effects on the cells of the innate immune system, including a key role in modulating, or regulating, their response.[4] So if Vitamin D is so good, how does Magnesium measure up?^†

The Importance of Magnesium

There are many benefits of Magnesium. Magnesium is an essential mineral that our body uses in more than 300 enzymatic reactions! One such function is cellular energy, as Magnesium is required to convert food into cellular energy in the form of Adenosine Triphosphate (or ATP).[5] ATP is an energy storage molecule required for almost every metabolic process, so it's pretty important!^†

There’s also a benefit of Magnesium for muscles, supporting muscle relaxation. Our muscles can do two things: contract and relax. We need them to do both. When specific receptors bind with Calcium, they make our muscles contract; when those same receptors bind with Magnesium, our muscles relax. We need both minerals in our bloodstream so our muscles can contract when we need them to contract and relax when we need them to relax.[6] For more information on how Magnesium supports our muscles, check out Magnesium for Muscles: How It Supports Muscle Health.^†

Benefits of Supplementing with Vitamin D and Magnesium

Now that we know what Vitamin D and Magnesium are and what they do in the body, what are some benefits of supplementing with them? Nature Made^® Magnesium Complex with D3 and Zinc provides a combined dose of Magnesium and Vitamin D3, why is that? Well, that’s because Vitamin D3 aids Magnesium absorption, and Magnesium helps Vitamin D work better.* Supplementing with Vitamin D and Magnesium can help support bone health and immune function, here’s how!^†

Support for Bone Health

You probably know that Calcium and bone health go hand in hand, but did you know that Vitamin D helps the body absorb Calcium? When we get Calcium through our diet or supplementation, we need to absorb it through our intestines so our body can use it. That's where Vitamin D helps. Calcium absorption relies on many cellular transport proteins in the intestine, which require Vitamin D to function.[7] So when your body has Vitamin D, it brings in more Calcium. Pretty neat!^†

Support Immune Function

When you’re looking to support immune function, Vitamin D might be one of your first stops. Butyou might not know that Magnesium plays a part in the body's use of Vitamin D! Vitamin D needs to be metabolized for our body to use it, and almost every enzyme that metabolizes Vitamin D requires Magnesium to function.[8] Once it's metabolized, Vitamin D is essential to support a healthy immune response.^†

Recommended Dosages and Sources

Vitamin D: How Much is Enough?

So, how much Vitamin D is enough? Our body produces most of our Vitamin D internally, but the Recommended Dietary Allowance for Vitamin D depends on age. From ages 1 to 70, the recommended daily intake of Vitamin D is 15 mcg. Above age 70, it increases to 20 mcg.[9] Of course, this can also be affected by your geographical location and how it relates to daily sunlight exposure. Consult a healthcare professional to tailor your Vitamin D supplement routine to your needs.

Magnesium Dosage Recommendations

Magnesium can be found in many different food sources, like whole grains, dark leafy green vegetables, nuts, and beans, so be sure to include dietary sources of Magnesium in your daily routine. The Recommended Daily Allowances (RDA) for Magnesium differ for men, women, and pregnant people. For men, the RDA is 410 mg from age 14-18, 400 mg from 19-30, and 420 mg at age 31+. For women, the RDA is 360 mg from 14-18, 310 mg from 19-30, and 320 mg for ages 31 and up. For pregnant people aged 14-18, the RDA is 400 mg; for those aged 19-30, the RDA is 350 mg; and for those aged 31-50, the RDA is 360 mg.[10]

Choosing the Right Supplements

Team Nature Made® is dedicated to providing high-quality supplements! Our Magnesium Complex Capsules with D3 and Zinc provide a 4-in-1 Magnesium blend of different types of Magnesium: Magnesium Oxide, Magnesium Malate, Magnesium Citrate, and Magnesium Glycinate to support nerve, heart, and bone health, alongside Vitamin D3 & Zinc support a healthy immune system. Suppose you take a Multivitamin with Vitamin D3 and Zinc and are looking for a standalone Magnesium supplement. In that case, our Magnesium Collection includes a variety of dosages and form factors to suit your needs, like our High Absorption Magnesium Citrate Gummies for a tasty alternative.^†

How to Incorporate Magnesium Complex into Your Daily Health Regimen

Adding a Magnesium Complex to your daily routine is easy! When is the best time to take Magnesium? Team Nature Made® recommends taking Magnesium with water and a consistent meal. This has a couple of key benefits. One is regularity: you eat every day, don't you? Adding your supplements to a pre-established routine like dinner helps you remember to take your supplements every day, keeping your routine consistent. This practice also ensures you take your supplements with water and a meal (important for fat-soluble nutrients like Vitamin D) to help absorb them into your body! Nature Made® is the #1 Pharmacist Recommended Vitamin & Supplement Brand.**

* Magnesium supports Vitamin D action in the body.†

** Based on a survey of pharmacists who recommend branded vitamins and supplements

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Liu X, Baylin A, Levy PD. Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications. Br J Nutr. 2018;119(8):928-936.
2. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
3. Rejnmark L. Effects of vitamin D on muscle function and performance: a review of evidence from randomized controlled trials. Ther Adv Chronic Dis. 2011;2(1):25-37. doi:10.1177/2040622310381934
4. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
5. Oregon State University. Magnesium. Linus Pauling Institute. Published April 23, 2014. https://lpi.oregonstate.edu/mic/minerals/magnesium
6. Potter JD, Robertson SP, Johnson JD. Magnesium and the regulation of muscle contraction. Fed Proc. 1981;40(12):2653-2656.
7. Khazai N, Judd SE, Tangpricha V. Calcium and vitamin D: skeletal and extraskeletal health. Curr Rheumatol Rep. 2008;10(2):110-117. doi:10.1007/s11926-008-0020-y
8. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
9. National Institutes of Health. Vitamin D. National Institutes of Health. Published September 18, 2023. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
10. National Institutes of Health. Office of Dietary Supplements - Magnesium. National Institutes of Health. Published 2016. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/