Vitamin D plays a crucial role in your health by aiding calcium absorption, enhancing muscle function, and strengthening the immune system. For many, getting sufficient vitamin D from fortified foods or sunlight can be challenging, leading to a reliance on supplements.
Exploring additional supplements that can enhance vitamin D absorption can amplify its health benefits. Here are four key supplements to consider.
1. Magnesium
Magnesium is essential for regulating blood pressure and supporting nerve function. Combining magnesium with vitamin D can elevate vitamin D levels in the bloodstream.
“Magnesium is vital for activating vitamin D in your body. Without adequate magnesium, vitamin D may remain in an inactive state,” shares Angel Planells, MS, RDN, a registered dietitian nutritionist from Seattle.
Vitamin D is also instrumental in preventing osteoporosis, which causes your bones to become fragile and susceptible to breakage. Research indicates that magnesium is necessary for vitamin D to effectively promote bone health and mitigate the risk of osteoporosis.
However, high doses of vitamin D may deplete magnesium levels. Consulting your healthcare provider is beneficial to find the right balance tailored to your needs.
2. Omega-3 Fatty Acids
Combination supplements featuring both vitamin D and omega-3 fatty acids are widely available.
“As vitamin D is fat-soluble, taking it alongside omega-3s or other healthy fats boosts its absorption,” explains Planells.
There is evidence suggesting that pairing these supplements could help slow biological aging and enhance fasting blood glucose levels in individuals battling prediabetes.
Though omega-3 supplements like fish oil, krill oil, and flaxseed oil are generally safe, they may lead to minor side effects such as diarrhea or a fishy aftertaste.
3. Vitamin K2
Vitamin K2, also known as menaquinone, plays a significant role in supporting both bone and heart health. Taking K2 along with vitamin D could amplify these benefits.
“Vitamin K2 works in conjunction with vitamin D by directing calcium to your bones and teeth instead of soft tissues or blood vessels,” states Planells.
Research shows that the co-administration of vitamins D and K2 may lead to improved bone mineral density and a reduced risk of fractures and osteoporosis.
4. Probiotics
The relationship between vitamin D and gut health is an emerging area of research. Some studies indicate that vitamin D can foster healthy gut bacteria and may decrease intestinal inflammation in individuals with ulcerative colitis. A review from 2020 also found that combining probiotics with vitamin D could enhance mental health, insulin sensitivity, and inflammation reduction.
Since gut health influences how your body processes vitamin D, specific strains of beneficial probiotics might enhance the effects of vitamin D. However, more studies are required to confirm these findings, according to Planells.
Take Vitamin D Supplements With Food
When taking vitamin D—whether alone or as part of a combination supplement—it’s advisable to consume it with a meal.
“Taking vitamin D on an empty stomach or without any fats significantly diminishes absorption,” notes Planells.
Since vitamin D is fat-soluble, it requires dietary fats for proper absorption. Otherwise, you might experience nausea or fail to obtain the anticipated benefits.
Supplements to Avoid Taking With Vitamin D
Generally, vitamin D supplements are safe. However, avoid pairing them with specific medications like orlistat, statins, steroids, and thiazide diuretics.
While vitamin D and calcium collaborate to bolster bone health, consuming them in excessive amounts can lead to nausea, vomiting, dehydration, or even kidney stones. Always verify with your healthcare provider before combining these nutrients.
Planells adds that vitamin D may compete with retinol (a form of vitamin A) for receptor sites, and taking it alongside iron could hinder iron absorption.
