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Do you feel like you’re always tired and don’t have enough energy? You may be low in magnesium. Magnesium is an essential mineral for a variety of bodily activities, including energy production. Another vitamin that is often low in people who don’t get enough sun is vitamin D. Calcium absorption, and bone health require Vitamin D.
Foods that are high in Magnesium and Vitamin D
Yogurt
Yogurt is a great source of both vitamin D and magnesium. A single cup of plain, nonfat yogurt can provide up to 30% of the recommended daily allowance (RDA) for vitamin D and almost 20% for magnesium. Greek yogurt is an excellent, high-protein option with probiotics to improve gut health! Check out this yummy baked apple yogurt parfait for a breakfast idea.
Salmon
Magnesium-rich foods are often also high in vitamin D, and salmon is one of the best options. Just three ounces of cooked sockeye salmon provides over 50% of the RDA for vitamin D and almost 20% for magnesium.
For a quick and easy salmon recipe, get 1 pound of wild sockeye salmon – lather in extra virgin olive oil, salt, pepper, oregano and a hefty squeeze of lemon juice. Place on parchment paper and a baking sheet and bake in the oven for 9 minutes at 375 F! Salmon is also a nutritious source of omega-3 fatty acids, a healthy source of fat that decrease inflammation in the body and promote heart health.
Tuna
Another excellent option for magnesium and vitamin D-rich foods is tuna. Three ounces of canned light tuna provide approximately 40% of the RDA for vitamin D and 15% for magnesium.
I love the brand SafeCatch – their wild tuna pouches are great for on the go protein (especially while traveling or for road trips). They also have great flavor varieties like the Citrus Pepper or Garlic Herb.
Eggs
Eggs are another good option for getting vitamin D and magnesium. A single large egg contains approximately 10% of the RDA for vitamin D and magnesium.
Egg yolks are also a great source of choline, an important nutrient for improving cognition, focus, and energy. Go for pasture-raised organic eggs like Vital Farms — the oranger the yolk, the better! Check out this veggie scramble recipe for a quick and easy way to get more eggs in your diet.
Got Milk?
Vitamin D and magnesium are abundant in fortified milk and protein shakes (check out my green smoothie recipe for extra antioxidants, vitamin A and vitamin C too). A single cup of fortified milk can provide up to 30% of the RDA for vitamin D and around 20% for magnesium. And if you’re dairy-free no problem! Most plant-based milks like almond and oat milk are fortified with vitamin D and magnesium too! Just check the bottom of the nutrition label to see for yourself.
These are just a handful of the many foods high in both magnesium and vitamin D. If you want to get more of these two nutrients, be sure to include all of the above foods in your diet!
Daily Recommended Dose of Vitamin D
The vitamin D content in food is often measured in International Units (IU) rather than micrograms (mcg). The Reference Daily Intake (RDI) for vitamin D is set at 600 IU for adults and children over the age of 4 and 800 IU for seniors.
Often times when you have your blood level checked at the doctor’s office they will report the level in ng/mL – you should aim for a level >30ng/mL. If your level is below this, consider supplementing with fish oil fortified with vitamin D – the fat content of the fish oil will help you better absorb the vitamin D as vit D is a fat-soluble vitamin.
Daily Recommended Dose of Magnesium
Adults should ingest 400-420 milligrammes (mg) of magnesium per day, according to the National Institutes of Health (NIH).
Pregnant women should increase their magnesium intake to 350 mg per day, and lactating women should consume 310-360 mg daily.
Types of Vitamin D
The Type of vitamin D that your skin makes when exposed to sunlight is cholecalciferol (vitamin D3). Vitamin D2 (ergocalciferol) is found in food listed above (and also shiitake mushrooms!).
Both vitamin D3 and vitamin D2 can be used to treat vitamin D deficiency. In raising vitamin D levels in your blood, Vitamin D3 is more efficient than vitamin D2.
Getting enough vitamin D is important for people of all ages. Vitamin D helps your body absorb calcium and phosphorus, two minerals essential for strong bones and teeth.
Vitamin D deficiency in adults can cause osteoporosis, weakening bones and increasing their risk of breaking. Deficiency in vitamin D has also been related to an increased risk of heart disease, diabetes, and several cancers.
In children, lack of Vitamin D can lead to Rickets, a disorder characterized by soft, brittle bones.
Types of Magnesium
There are many types of magnesium depending on the component it is paired with for absorption. Magnesium is great for muscle cramps and relaxation.
Magnesium oxide is the most common type of magnesium. It’s often used as a laxative or antacid. Magnesium sulfate is used to treat constipation and migraines. Magnesium chloride is used to treat heartburn and indigestion. Magnesium citrate is used to treat kidney stones and constipation too.
Magnesium glycinate will not cause loose stools. I prefer taking magnesium at night to help me sleep and increase muscle relaxation. For improved sleep, consider trying Magnesium L-Threonate capsules or Natural Vitality Calm magnesium powder – 1 scoop in warm water about an hour before bed will have you sleeping like a baby!
Magnesium supplements are available in many forms, including capsules, tablets, powders, and liquids. The type of magnesium you take depends on your personal preferences and health needs.
The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg/day for adults. Magnesium supplements can be taken in doses up to 400 mg/day. Magnesium citrate supplements can be taken in doses up to 1000 mg/day.
If you’re considering taking a magnesium supplement, talk to your healthcare provider. Certain drugs may interact with magnesium supplements, so it’s important to consult with your healthcare provider before starting any supplement regimen.
People at Risk of a Vitamin D Deficiency
Vitamin D is a nutrient that helps the body absorb calcium and phosphorus from the diet. It’s also important for the immune system to work properly and to maintain healthy bones. Rickets (a disorder in which the bones become soft and weak), osteoporosis (a condition in which the bones become thin and fragile), and an increased risk of infection are all symptoms of vitamin D insufficiency.
People who are at risk for a vitamin D deficiency include:
- For those who have dark skin: melanin, the pigment that gives skin its color, reduces the skin’s ability to produce vitamin D from sunlight.
- Older adults: Our skin produces less vitamin D from sunlight exposure as we age.
- People who are housebound or confined to nursing homes: lack of exposure to sunlight.
- Obese individuals: fat cells bind to vitamin D and prevent its absorption.
- People with liver or kidney disease: these conditions can reduce the body’s ability to convert vitamin D into its active form.
- People with Crohn’s disease or celiac disease: these conditions can cause malabsorption, which prevents the body from absorbing nutrients from the diet.
People at Risk of Magnesium Deficiency
Unfortunately, nowadays our soil is depleted of critical micronutrients like magnesium, selenium, copper and zinc just to name a few. That’s why it’s important to incorporate foods high in magnesium and supplement if you find yourself sleeping poorly or experiencing muscle cramps frequently.
Thank you for reading! We hope this article was helpful and please post questions below. Until next time!