Why take magnesium with vitamin D3?

Wann sollte man Magnesium zu Vitamin D3 einnehmen?

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Table of Contents:

1. when should you take magnesium with vitamin D3?

2. the daily requirement of vitamin D3 and magnesium

3. how can I meet my magnesium requirements through food?

4. magnesium in the form of dietary supplements

5. conclusion

1. when should I take magnesium with vitamin D3?

An insufficient magnesium supply promotes the development of a vitamin D3 deficiency. Magnesium is needed so that vitamin D3 can be converted into its active form. In turn, vitamin D3 promotes the absorption of magnesium in the intestine. Magnesium and vitamin D3 are responsible for essential tasks in the human organism. Magnesium is important for the communication between nerve cells and muscle cells. The mineral is involved in the formation of bones and teeth. Vitamin D3 consists of several fat-soluble compounds. The compounds are converted into calcitriol in the liver and kidneys. The vitamin ensures the maintenance of a normal immune system and utilizes calcium and phosphorus to maintain blood calcium levels.

    2. the daily requirement of vitamin D3 and magnesium

    The German Society for Nutrition recommends a daily amount of vitamin D3 of 4000 IU for an adult person. However, it should always be noted that height, gender and body weight play a major role in this. Age is particularly important, as the daily content is significantly lower in children and infants. In pregnant and breastfeeding women, the daily amount of vitamin D3 increases significantly again.

    According to the recommendation of the German Nutrition Society (DGE), adults should consume about 300-400 mg of magnesium per day. The European Food Safety Authority (EFSA), which sets the NRV, recommends 350 mg of magnesium per day for men and 300 mg for women. Children should consume between 170-300 mg of magnesium depending on their age.

    How can I meet my magnesium requirements through food?

    Magnesium must be taken in with food. In this regard, many foods contain large amounts of magnesium. These include: Broccoli, brown rice, nuts, potatoes and sunflower seeds. By eating a healthy and balanced diet, you will usually reach your magnesium requirement. However, several things should be considered when eating magnesium-rich foods. Chocolate contains large amounts of magnesium, but the cocoa content plays a major role. The darker the chocolate, the more magnesium it contains. Magnesium from natural foods is not very readily available to the human organism. Natural rice contains phytic acid, which forms magnesium phytates that are poorly utilized by the body. Better sources of magnesium are therefore highly refined foods such as white flour or husked rice.

    4. magnesium in the form of food supplements

    If you want to increase a magnesium level that is too low with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Magnesium capsules are particularly suitable for increasing magnesium levels. They are very well tolerated and are utilized by the body to a high degree. The preparation should also not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.

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    5. conclusion: When should you take magnesium with vitamin D3?

    Many people wonder when to take magnesium with vitamin D3. Supplementing magnesium and vitamin D3 can be very helpful as they support each other's absorption. An insufficient supply of magnesium can cause a vitamin D3 deficiency. For this reason, one should always make sure that magnesium and vitamin D3 are sufficiently absorbed and supplemented respectively. When taking magnesium, you can choose between capsules and tablets. Both forms are easy to use and enter the circulation quickly.

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