You need this mineral for vitamin D to work properly in your kidneys and liver. Check if your intake is sufficient.

Magnesium plays a critical role in activating vitamin D in the body, according to Dr. Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital Parel, Mumbai. She explains that magnesium supports enzymes in the liver and kidneys, enabling the efficient conversion of vitamin D into its active form. Dr. Rajeshwari Panda, head of dietetics at Medicover Hospital, Kharghar, Navi Mumbai, adds that without sufficient magnesium, this process falters, reducing calcium absorption and potentially harming bone health.

Vitamin D activation involves two key steps. In the liver, it transforms into 25-hydroxyvitamin D (calcidiol), a storage form, via a magnesium-dependent enzyme. Then, in the kidneys, it becomes 1,25-dihydroxyvitamin D (calcitriol), the active form, through another magnesium-reliant process, Dr. Agarwal notes. Dr. Panda simplifies: vitamin D from sunlight, food, or supplements is processed by the liver into a storable compound, which the kidneys later activate for bodily use.

Beyond enzyme support, magnesium also influences the parathyroid hormone (PTH), which affects vitamin D metabolism, though Dr. Panda emphasizes this is uncommon in healthy individuals. Both experts stress that while magnesium is essential, it’s not the sole factor in vitamin D utilization—nutrients like calcium and vitamin K are also critical. Dr. Panda advises that if vitamin D levels are low, consulting a doctor to assess magnesium status and consider supplements may be beneficial. This integrated approach ensures optimal vitamin D activation and overall health.