Table of ContentsView AllTable of ContentsBenefits of MagnesiumBenefits of Vitamin DHow They Work TogetherDosageMagnesium DeficiencyVitamin D DeficiencyRisks
Table of ContentsView All
View All
Table of Contents
Benefits of Magnesium
Benefits of Vitamin D
How They Work Together
Dosage
Magnesium Deficiency
Vitamin D Deficiency
Risks
Magnesium and vitamin D are essential to keeping your body healthy. Bothvitamin Dandmagnesiumsupport physical and mental health, help to keep your bones strong, and may play a role in fighting symptoms of anxiety and depression.
Since magnesium helps your body process vitamin D, taking both supplements together can help to enhance the benefits of each. More research is needed to understand how they help with anxiety.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Magnesium is a mineral and an electrolyte that your body uses for chemical reactions. Thebenefits of magnesiumare widespread, and include helping your nerves communicate, keeping muscles healthy, and controlling blood glucose.
Supplementing with magnesium can be helpful for a variety of health conditions, including:
Types of MagnesiumThere are many types of magnesium used in dietary supplements that vary in their medical uses, absorption, bioavailability, and side effects:Magnesium aspartateMagnesium citrateMagnesium chlorideMagnesium glycinateMagnesium lactateMagnesium malateMagnesium oxideMagnesium sulfateMagnesium taurate
Types of Magnesium
There are many types of magnesium used in dietary supplements that vary in their medical uses, absorption, bioavailability, and side effects:Magnesium aspartateMagnesium citrateMagnesium chlorideMagnesium glycinateMagnesium lactateMagnesium malateMagnesium oxideMagnesium sulfateMagnesium taurate
There are many types of magnesium used in dietary supplements that vary in their medical uses, absorption, bioavailability, and side effects:
Vitamin D helps support your immune system, build healthy bones, and keep your neurons functioning well, which can help with mood. In addition,getting enough vitamin Dcan help prevent serious diseases, including diabetes, cancer, high blood pressure and autoimmune disease.
When to Take Vitamin DVitamin D is a fat-soluble vitamin, which means the body processes them in a similar way that it processes fat. Because of that, it’s best to take vitamin D with a meal that contains some healthy fats.
When to Take Vitamin D
Vitamin D is a fat-soluble vitamin, which means the body processes them in a similar way that it processes fat. Because of that, it’s best to take vitamin D with a meal that contains some healthy fats.
How Magnesium and Vitamin D Work Together
Magnesium plays an important role in liver and kidney function, and it’s essential for the absorption of vitamin D. The enzymes that are responsible for metabolizing vitamin D all seem to require magnesium.If your magnesium level is too low, your body cannot activate or process vitamin D.
A deficiency in either nutrient is associated with anxiety and symptoms of depression. While taking these supplements together might maximize their benefits, you should consult your healthcare provider about what dosages are right for you.
One viral TikTok video called for taking 500 milligrams (mg) of magnesium and 125 micrograms (mcg) of vitamin D. The dosage recommended in the video is higher than the recognized safe limits and could cause other health problems.
Magnesium Dosage
According to federal data, no one should take more than 350 mg of magnesium supplements each day. Doing so can cause diarrhea and cramping. Taking very high doses—more than 5,000 mg—can cause kidney failure and even death.
Unfortunately, there’s little data on what dose of magnesium might be helpful for anxiety. In fact, the research around magnesium supplementation and anxiety is poor overall.
The magnesium supplements best absorbed in the gut are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride.
Vitamin D Dosage
The upper limit for vitamin D intake from all sources (food and supplements) is 100 mcg per day for anyone ages 9 or older. If you take too much vitamin D, you can experience nausea, vomiting, confusion and kidney stones. Very high levels can cause kidney failure, irregular heartbeats and death.
Magnesium deficiency occurs when you don’t have enough of the mineral in your body. It’s rare in otherwise healthy people, but older adults and people with these health conditions are at a higher risk of developing magnesium deficiency:
The symptoms of magnesium deficiency include:
As your levels of magnesium continue to drop, you’ll experience more serious symptoms including:
Preventing Magnesium Deficiency
Vitamin D deficiencycan cause weak bones and other symptoms. About 1 in 4 Americans don’t get enough vitamin D. The people most at risk for vitamin D deficiency include:
Most people who have vitamin d deficiencydon’t have symptoms. However, with severe deficiency you may notice symptoms including:
Getting Adequate Vitamin D
Risks to Be Aware Of
Taking supplements can impact your overall health and interact with other medications that you’re on. Magnesium can interact with:
Vitamin D can interact with:
If you’re on any of these medications and are considering starting or changing your supplement routine, talk with your healthcare provider or pharmacist.
Summary
Many people have found success taking magnesium and vitamin D for anxiety. Both vitamin D and magnesium can support mental health and physical health, but research on these nutrients and their effect on anxiety when taken together is limited. Science shows that having enough magnesium is helpful for processing vitamin D, but taking either of these supplements at high doses can cause problems, particularly if you’re on other medications or have underlying health concerns.
If you’re interested in trying magnesium and vitamin D supplements, speak with your healthcare provider first.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Uwitonze AM, Razzaque MS.Role of magnesium in vitamin d activation and function.J Am Osteopath Assoc. 2018. DOI: 10.7556/jaoa.2018.037Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017. doi: 10.3390/nu9050429National Institutes of Health: Office of Dietary Supplements.Magnesium: Fact sheet for health professionals.National Institutes of Health Office of Dietary Supplements.Magnesium.National Institutes of Health.Vitamin D : Consumer fact sheet.
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Uwitonze AM, Razzaque MS.Role of magnesium in vitamin d activation and function.J Am Osteopath Assoc. 2018. DOI: 10.7556/jaoa.2018.037Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017. doi: 10.3390/nu9050429National Institutes of Health: Office of Dietary Supplements.Magnesium: Fact sheet for health professionals.National Institutes of Health Office of Dietary Supplements.Magnesium.National Institutes of Health.Vitamin D : Consumer fact sheet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Uwitonze AM, Razzaque MS.Role of magnesium in vitamin d activation and function.J Am Osteopath Assoc. 2018. DOI: 10.7556/jaoa.2018.037Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017. doi: 10.3390/nu9050429National Institutes of Health: Office of Dietary Supplements.Magnesium: Fact sheet for health professionals.National Institutes of Health Office of Dietary Supplements.Magnesium.National Institutes of Health.Vitamin D : Consumer fact sheet.
Uwitonze AM, Razzaque MS.Role of magnesium in vitamin d activation and function.J Am Osteopath Assoc. 2018. DOI: 10.7556/jaoa.2018.037
Boyle NB, Lawton C, Dye L.The effects of magnesium supplementation on subjective anxiety and stress—a systematic review.Nutrients. 2017. doi: 10.3390/nu9050429
National Institutes of Health: Office of Dietary Supplements.Magnesium: Fact sheet for health professionals.
National Institutes of Health Office of Dietary Supplements.Magnesium.
National Institutes of Health.Vitamin D : Consumer fact sheet.
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