{"id":637028,"date":"2026-08-20T09:00:31","date_gmt":"2026-08-20T13:00:31","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=637028"},"modified":"2026-08-03T14:36:46","modified_gmt":"2026-08-03T18:36:46","slug":"what-to-take-with-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/what-to-take-with-vitamin-d\/","title":{"rendered":"What to take with vitamin D"},"content":{"rendered":"

About 5% of people age 1 and older in the U.S. are at risk of a vitamin D deficiency, and another 18% are at risk of inadequate levels of vitamin D, according to national survey data from the National Institutes of Health (NIH): Office of Dietary Supplements. Some experts believe the number of people with a vitamin D deficiency to be much higher.<\/p>\n

Low vitamin D can cause symptoms like fatigue and vague bone or muscle aches. Over time, deficiency can soften or weaken bones, causing rickets (a bone disorder) in children, osteomalacia in adults, and contributing to the bone loss in osteoporosis (a bone disease).<\/p>\n

Because of this, healthcare providers often recommend vitamin D supplements for older adults, those with limited sun exposure or darker skin, anyone with an absorption issue like celiac disease or Crohn\u2019s disease<\/a>, and people with obesity (since vitamin D gets stored in body fat, leaving less in your blood). Most over-the-counter vitamin D3<\/a> (cholecalciferol<\/a>) supplements are measured in international units (IU), with 1,000 to 2,000 IU<\/a> a common starting point. It\u2019s recommended to take vitamin D supplements with a fatty meal to improve absorption.<\/p>\n\t\t\t

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What supplements should I take with Vitamin D?<\/h2>\n

If you\u2019re wondering what to take with vitamin D, taking it with a meal or snack that contains fat can improve absorption. However, vitamin D supplements are often combined with other nutrients or supplements, such as magnesium, calcium, and vitamin K2.<\/p>\n

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List of supplements to take with vitamin D<\/h2>\n<\/th>\n<\/tr>\n<\/thead>\n

Nutrient or supplement<\/b><\/td>\nWhy it pairs well with vitamin D<\/b><\/td>\nNotes on timing or form<\/b><\/td>\nCoupons<\/b><\/td>\n<\/tr>\n
Magnesium<\/td>\nHelps to convert vitamin D from its inactive form into its usable form<\/td>\nGlycinate or citrate absorb better than oxide; 200 mg to 400 mg, often taken at night<\/td>\nMagnesium glycinate coupons<\/a><\/p>\n

Magnesium citrate coupons<\/a><\/td>\n<\/tr>\n

Vitamin K2<\/td>\nDirects the calcium vitamin D helps absorb into bones rather than soft tissue<\/td>\nFat-soluble, so take with a fatty meal; you can purchase combined D3 + K2 supplements<\/td>\nVItamin K2 coupons<\/a><\/td>\n<\/tr>\n
Calcium<\/td>\nVitamin D\u2019s main role is helping your body absorb calcium for bone health<\/td>\nCalcium doses of 500 mg or less absorb best; calcium carbonate is best taken with food, while calcium citrate can be taken with or without food<\/td>\nCalcium coupons<\/a><\/td>\n<\/tr>\n
Dietary fat<\/td>\nVitamin D is fat-soluble, so fat in the gut improves how much you absorb<\/td>\nTake your supplement with a meal that contains some fat or with an omega-3 supplement<\/td>\nOmega-3 fish oil coupons<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Vitamin D and magnesium<\/h2>\n

Magnesium<\/a> and vitamin D work better together than they do alone, so they\u2019re often taken at the same time. Vitamin D enters your body in its inactive form. Magnesium turns it into its active, hormone-like form, so your body can actually use it. When your body doesn\u2019t have enough magnesium, vitamin D can\u2019t do its job as well.<\/p>\n

Nearly half of Americans don\u2019t get enough magnesium through diet, according to NIH data<\/a>. Early signs of low magnesium<\/a> include loss of appetite, nausea, fatigue, and weakness. Severe magnesium deficiencies can cause muscle cramps and an abnormal heart rhythm. Because many people with low magnesium levels also have low vitamin D, symptoms of deficiencies in both can cause overlapping symptoms.<\/p>\n

Magnesium glycinate, usually 200 mg to 400 mg taken at night, is well absorbed and has a calming effect for some people, says James J. Chao, MD, chief medical officer at VedaNu Wellness in San Diego, California.. He adds that magnesium oxide, which is common in lower-cost supplements, doesn\u2019t absorb nearly as well, so the body may absorb less magnesium from a similar dose.<\/p>\n

Food sources of magnesium include:<\/p>\n