Can I Take Vitamin D3 and Magnesium Together

Before delving into how amazing Vitamin D and Magnesium are, I thought I would quickly take a footstep back and talk a niggling most supplements in general.

When information technology comes to supplements, there are 3 types of people, you're either anti-supplements (taking a naturalist approach), or all for supplements (replacing existent food with them), or like us somewhere in the middle (using them mindfully to optimise your health).

Furthermore, everyone is different, a mum working full-time will need a different nutrient programme to a semi-pro athlete. So this means that deciding on what nutrients you demand requires research and experimenting with what works for you lot personally, which takes time and effort.

And then...should you supplement?

Generally speaking, we believe in getting the majority of your nutrients from the food you swallow. That'southward why when thinking about supplements it is important to start with a nutrient-dense diet and so from there, look to optimise by supplementing nutrients co-ordinate to your specific needs and goals at any point in time. Some things that will help inform your decisions are the intensity of your grooming programme, dietary restrictions, your stress levels, current injuries and wellness issues.

That being said, when you think virtually the lives we all pb these days about of usa are managing high levels of physical and/or mental stress. So fifty-fifty if your diet is pretty good information technology'due south pretty likely that you'll be deficient in one food at some signal or another. Some common deficiencies in the United kingdom are Fe, Iodine, Vitamin D, Vitamin B12, Calcium, Vitamin A and Magnesium.

Our two wonder supplements, Vitamin D and Magnesium

If you're looking to optimise your nutrient intake then a good place to start is with Vitamin D and Magnesium, we retrieve these two supplements are a must for almost people! Especially if you're agile.

Vitamin D - for strong basic and muscles, balanced hormones, reduced inflammation and boosted immune function

Vitamin D is easily-down the most of import supplement yous can take. Vitamin D acts on over 1,000 dissimilar genes and serves equally a substrate for sex hormones like testosterone, human growth hormone, and estrogen. It moderates immune function and inflammation. It assists in calcium metabolism and bone formation.

Vitamin D is then of import to us that this is i of the few vitamins humans can make on their ain, with a little scrap of sunshine. Without it – we'd be expressionless.

Deficiency signs

Vitamin D deficiency is not ordinarily obvious, and symptoms develop over time and are often wrapped up in other chronic health bug commonly experienced by the Uk population.

Adults who are extremely deficient in vitamin D may feel muscle weakness, bone loss, and an increased chance of fractures. In children, information technology may cause growth delays and soft bones (rickets).

Foods high in Vitamin D

Vitamin D is added to fortified foods yous can discover at the grocery shop, like milk, orange juice and cereal. But if yous don't tolerate dairy or want to avoid loftier-sugar cereal and fruit juice, add these foods to your diet instead:

• Cod liver oil.
• Fat fish. Salmon, mackerel, sardines, and trout are rich in vitamin D.
• Egg yolks.

It is hard to get sufficient amounts through nutrition solitary and then it is worth considering taking a supplement or increasing your lord's day exposure.

Supplements

Expect for Vitamin D3 in tablets or liquid. 1,000-v,000 IU/day. A good starting betoken would be Solgar via H&B.

As well good to know is that Vitamins A, D, and K2 work in a complementary fashion for allowed, heart, and bone back up. So yous could as well consider a vitamin complex.

How much to have and when

Take it in the morning

due to it beingness inversely related to melatonin your sleep hormone. A daily dose* of roughly 1,000-5,000 IU/twenty-four hour period or 20-lxxx IU per kg of body weight**

* The UK's recommended daily allowance for Vitamin D is currently set at 600 IU/twenty-four hour period, just there is a lot of research to show that this is likewise low for adults. Inquiry suggests that the true safe upper limit is x,000IU/day. A good rule of thumb is to optimise your doses by your body weight as in a higher place.

**Your skin tone affects your dose. People with brown/blackness pare don't convert sunlight into vitamin D every bit chop-chop as lighter-skinned people. If y'all're brown-skinned, yous may want to consider increasing the dose. No matter what your pare color, always test your blood levels considering your private response to dosage varies.

Concerned about toxicity?

Vitamin D toxicity is a very rare condition. Research showed a daily intake ranging from 40,000–100,000 IU (1000–2500 mcg), for ane to several months, has been shown to cause toxicity in humans.

This a groovy compilation on all the upward to date studies on Vitamin D - https://examine.com/supplements/vitamin-d/

Magnesium - for mood, focus and slumber

Some other extremely of import nutrient for your body is Magnesium as it is used in over 300 biochemical processes, including all of those involved in energy production, protein synthesis, testosterone production, insulin sensitivity, calcium absorption and regulation of the sympathetic (fight or flight) nervous organisation.

Well-nigh of us are lacking in the essential mineral mainly due to soil depletion and poor farming practices, so it's pretty hard to become enough magnesium from food alone.

Stress (physical and mental), booze and sure common medications tin actually play havoc with your magnesium levels. And then it is easy to get caught in a fell cycle of losing magnesium, reacting even more to stress, losing more magnesium, and so on. Therefore, without a doubtfulness, everyone should consider supplementing with magnesium!

For more information cheque out the Poliquin Groups, The benefits of magnesium.

Deficiency signs

80% of the UK population are deficient in magnesium however a deficiency can be difficult to pinpoint as its symptoms can be common, and range from being mildly annoying to something more serious.

It may not exist the starting time thing that springs to mind when y'all find yourself regularly short-tempered, struggling with your sleep or focus.

Fatigue, aches and pain, muscle cramps, mood balance, anxiety, migraines, PMS, Irregular slumber patterns and insomnia are other symptoms.

For more information check out the Poliquin Groups, 8 signs y'all need more than magnesium.

Foods loftier in magnesium

• Dark chocolate. 1-ounce (28-gram) serving provides 64 mg.
• Avocados. I medium avocado provides 58 mg.
• Nuts (almonds , cashews, Brazil). 1-ounce (28-gram) serving of cashews contains 82 mg.
• Legumes ( lentils, beans, chickpeas, peas and soybeans). 1-loving cup serving of cooked black beans contains 120 mg.
• Tofu. 3.5-ounce (100-gram) serving has 53 mg of magnesium.
• Seeds ( flax, pumpkin and chia). 150 mg in a 1-ounce (28-gram) serving.
• Leafy Greens (kale, spinach, collard greens). 1-loving cup serving of cooked spinach has 157 mg.

Supplements

We suggest looking for magnesium citrate or one thousand agnesium glycinate as a identify to beginning.Try Powder from MyProtein or Capsules from Solgar via H&B.

I take also found this article from Bulletproof useful in assessing the dissimilar magnesium supplements available and what might exist best for you.

How much to accept and when

In general, women need to consume about 320 mg of magnesium per day, and men demand almost 420 mg per twenty-four hours.

So depending on your personal lifestyle and nutrition we'd recommend taking 200-800 mg every day with your dinner or before bed.  Start depression and increase to find your level - your toilet habits volition let yous know if y'all've taken likewise much. Your torso will take what it needs a become rid of the rest.

Check out Examine for a compilation of all the latest studies on magnesium -  https://examine.com/supplements/magnesium/

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Advice is for information merely and should not replace medical care. Please consult a doctor or healthcare professional earlier trying any remedies.

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Source: https://drinkamino.com/blogs/articles/everyone-should-take-magnesium-and-vitamin-d

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