You can take them together at any time of day, including at night, ideally with food for better absorption. Magnesium and vitamin D work in synergy. If your magnesium levels are low, your body may not get the full benefit from vitamin D, even if your blood levels look normal.
As breakfast is so often the largest (and most important) meal of the day, the morning is a prime time to take the sunshine vitamin. Plus, vitamin D levels tend to be highest during the day because of our exposure to the sun. So, taking it in the morning sets you up for further success.
Yes, you can take vitamin D and magnesium at night. In fact, many people prefer to take magnesium at night to help with sleep and anxiety.
Combined magnesium and vitamin D supplementation not only enhances sleep outcomes but may also benefit mental health in individuals with attention-deficit/hyperactivity disorder (ADHD).
By helping regulate melatonin production, magnesium can encourage relaxation and prepare the body for sleep. Best Time to Take: Evening or about 1–2 hours before bedtime. Taking magnesium in the evening can help you wind down, as it promotes muscle relaxation and can calm the mind for a restful sleep.
Magnesium and Zinc
Researchers have found that high doses of zinc supplements can decrease magnesium absorption and affect magnesium balance in the body, regardless of calcium intake.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
Vitamin B12 is involved in the process of creating melatonin. View Source , the hormone that helps control sleep. Preliminary research suggests that a lack of vitamin B12 may be linked to short sleep, trouble sleeping, and excessive daytime sleepiness. Vitamin B6 may benefit people with insomnia.
Vitamin D Deficiency
Risks of Magnesium Supplements
Magnesium supplements can cause nausea, stomach pain, and diarrhea. Additionally, this mineral often cause softening of stool. Magnesium interactions: Magnesium may not be safe for individuals taking diuretics, heart medications, or antibiotics.
Yes! Taking Vitamin D and Magnesium together can help support a healthy immune system. Vitamin D aids Magnesium absorption, and Magnesium helps Vitamin D work better.
Some people on social media say they feel groggy or hungover the day after taking magnesium supplements for better sleep. This could mean you're taking too much, but other factors may be at play.
Vitamin D
To get the most from your supplement, consider spacing it at least an hour away from your coffee, Ngo suggests. And since vitamin D is fat-soluble, taking it with a meal that includes healthy fats can help improve absorption.
6 Supplements You Shouldn't Take At Night
Fat-soluble vitamins, such as vitamins D, A, E, and K, should be taken with a meal that contains fat. Magnesium supplements can be taken at any time of day, but many people choose to do so before bed to help with sleep.
A study has found that vitamin D supplements can effectively reduce the severity of generalized anxiety symptoms (18). Low vitamin D levels were linked to increased depression and anxiety symptoms in a study on the role of vitamin D in anxiety (19).
Because vitamin D is fat soluble, its absorption depends on the gut's ability to absorb dietary fat [4]. Fat malabsorption is associated with medical conditions that include some forms of liver disease, cystic fibrosis, celiac disease, Crohn's disease, and ulcerative colitis [1,63].
The symptoms include:
“This is one of the first studies to show that women with low levels of Vitamin D gain more weight, and although it was only two pounds, over time that can add up,” said study author Erin LeBlanc, MD, an endocrinologist and researcher at the Kaiser Permanente Center for Health Research in Portland, Oregon.
Low vitamin D levels have been associated with insomnia as well as other sleep interruptions by researchers who found the deficiency may double the risk of sleeping less than four hours a night. In addition to supplements, you can increase your vitamin D intake by eating more fresh fish and vitamin-fortified foods.
Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild.
Keep light, noise and the temperature at levels that are comfortable and won't disturb your rest. Don't do activities other than sleeping or sex in your bedroom. This will help your body know this room is for sleeping. Put clocks in your bedroom out of sight.
Magnesium deficiency
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
For women especially, magnesium is important because it plays a role in hundreds of different functions involved in hormone regulation. Thankfully, increasing dietary magnesium intake and taking a daily supplement can reverse symptoms and optimize blood sugar levels, mood, sleep and menstrual cycles.