Did you know that the body needs this mineral to activate D3?
Vitamin D3 and magnesium – an important collaboration
Most people have heard that vitamin D3 is important for the immune system, energy and strong bones – especially in a country like Norway where sunlight is not always enough. But what many people don’t know is that the body actually can’t use D3 without the help of a mineral: magnesium . You can think of it as a partnership: D3 is the key, but magnesium is the hand that turns the key in the lock.
How is vitamin D3 activated?
When you get vitamin D3 – whether from the sun, food or supplements – it is in an inactive form . For it to work, the body must activate it in the liver and kidneys. Here, magnesium plays a crucial role:
- Magnesium acts as a cofactor – a helper for the enzymes that make D3 active.
- Without magnesium, D3 remains "dormant" in the body.
- Research shows that enough magnesium is needed to convert D3 into its active form ( Journal of the American Osteopathic Association , Rosanoff et al., 2018).
- A larger study published in The American Journal of Clinical Nutrition also showed that the effects of vitamin D3 are stronger when one has sufficient magnesium levels (Zhang et al., 2017).
What does this mean to you?
Even if you take vitamin D3 daily, its effectiveness can be significantly reduced if you are deficient in magnesium. And many of us actually get too little of it – due to stress, high activity levels and a modern diet low in nutrients.
You can think of D3 and magnesium as a team:
- Vitamin D3 : helps the body absorb calcium and strengthens the immune system.
- Magnesium : allows D3 to actually "turn on" and work properly.
Together they contribute to:
- Stronger bones
- Better muscle function
- More energy in everyday life
Choose the right form of magnesium
It's not just the amount of magnesium that matters – but also the form . Some varieties are absorbed much better than others:
- Good absorption: Magnesium citrate, glycinate and malate (gentle on the stomach).
- Less beneficial: Magnesium oxide – cheap, but poorly absorbed and can cause loose stomach.
- Often used as a laxative: Magnesium hydroxide (almost not absorbed into the body).
If the goal is to support the activation of D3, you should choose a magnesium supplement with high bioavailability.
How we combine D3 and magnesium
At Aarja Health, we are concerned with the synergy between vitamins and minerals.
- Vitamin D3 with Nordic cranberries – natural, vegan chewable tablet with a delicious taste.
- Magnesium Glycinate – easily absorbed, good for sleep, stress, nervous system, gentle on the stomach.
- Triple Magnesium – combination of three bioavailable forms.
By using them together, you give your body the best chance to benefit from both the vitamin and mineral.
