Why Vitamin D and Magnesium Make a Great Team

Here in Oregon, we know a thing or two about cloudy days. While we love a cozy gray morning as much as anyone, less sunshine can make people a little more curious about vitamin D, often called the “sunshine vitamin.” And when vitamin D comes up, magnesium is never far behind.

These two nutrients play different roles in the body, but they also work well together to support everyday wellness. From strong bones to healthy muscles, there’s a lot to love about this nutrient duo. The good news? You can find plenty of delicious ways to bring vitamin D and magnesium into your routine, starting with the foods you choose every day.

Meet Vitamin D

Vitamin D helps the body absorb calcium and phosphorus, two minerals that are important for building and maintaining strong bones. Your body can make vitamin D when your skin is exposed to sunlight, which is one reason it gets so much attention during the darker months of the year.

You can also get vitamin D from certain foods, including fatty fish, egg yolks, UV-exposed mushrooms and fortified products like milk, plant-based beverages and some cereals.

At Market of Choice, look for vitamin D in foods like:

• Wild salmon
• Tuna and sardines
• Eggs
• UV-exposed mushrooms
• Fortified dairy and plant-based milks
• Fortified cereals and yogurts

Meet Magnesium

Magnesium is a mighty mineral that supports many important functions in the body, including muscle and nerve function, bone health and energy production. It’s also found in a wide variety of flavorful, everyday foods, making it easy to add more magnesium-rich ingredients to your meals and snacks.

You’ll find magnesium in foods like:

• Pumpkin seeds
• Almonds and cashews
• Spinach and leafy greens
• Black beans
• Whole grains
• Avocados
• Dark chocolate

That means magnesium can show up in everything from a hearty grain bowl to a smoothie, snack mix or simple square of dark chocolate after dinner.

Better Together

Vitamin D and magnesium are often talked about together because magnesium helps support the processes that allow the body to use vitamin D. think of vitamin D as the sunshine nutrient and magnesium as one of the helpful behind-the-scenes minerals that keeps things moving.

Both nutrients also play a role in supporting strong bones. Vitamin D helps the body absorb calcium, while magnesium contributes to bone structure and supports normal muscle and nerve function. Together, they’re a smart pair to keep in mind when building a balanced, feel-good routine.

Food First, Whenever Possible

A thoughtful wellness routine doesn’t have to start with a total overhaul. Sometimes, it begins with what’s already on your plate.

Try adding more vitamin D and magnesium-rich foods with simple combinations like:

• Wild salmon with roasted sweet potatoes and sautéed spinach
• Greek yogurt with almonds, pumpkin seeds and berries
• Mushroom and egg breakfast scramble
• Black bean grain bowls with leafy greens, avocado and brown rice
• Whole grain toast with eggs and a side of greens
• Dark chocolate almond trail mix for a satisfying snack

These foods bring flavor, texture and nourishment to the table, making it easier to support your wellness goals in a way that feels natural and enjoyable.

What About Supplements?

Food is a great place to start, but supplements may be helpful for some people, especially when it comes to vitamin D. Everyone’s needs are different, and factors like age, diet, sun exposure, medications and health conditions can all play a role.

Look for these recommended brands in our Whole Health Department:

• MegaFood Vitamin D3
• Natural Factors Vitamin D3
• Dr. Mercola Magnesium Advanced
• Natural Factors Magnesium Glycinate
• Emerald Magnesium
• Natural Vitality Maxcalm Gummies

Before starting a new supplement or taking higher doses, it’s a good idea to check in with your healthcare provider. Too much vitamin D or magnesium from supplements can cause unwanted side effects, and some supplements may interact with medications.

Our Wellness team is happy to help you find products and understand labels, but your healthcare provider is the best person to help determine what’s right for your individual needs.

Simple Ways to Add More to Your Day

Looking for easy ways to bring these nutrients into your routine? Start small.

Add pumpkin seeds to oatmeal, salads or yogurt. Choose salmon for a weeknight dinner. Stir spinach into soups, scrambles or pasta. Snack on almonds and dark chocolate. Pick up fortified milk or plant-based beverages for smoothies and cereal. Toss mushrooms into your favorite breakfast or grain bowl.

A few small choices can add up in meaningful ways.

A Little Sunshine, A Little Balance

Vitamin D and magnesium may be small nutrients, but they play big roles in everyday wellness. Whether you’re planning meals for the week, refreshing your snack routine or exploring the supplement aisle, Market of Choice has plenty of ways to help you feel inspired.

From wild salmon and leafy greens to pumpkin seeds, almonds, mushrooms and more, your next grocery trip can be full of delicious ways to support your body, one nourishing choice at a time.