Best Calcium, Magnesium, Vitamin D3 and K2 Supplements 2022
Calcium, magnesium, vitamin D and Vitamin K2 are vitamin and minerals that are vital to several bodily processes. Though they occur naturally in a variety of foods, many people take supplements to help increase their intake.
Benefits and uses
This is likely because vitamin D gets the calcium into the blood, then vitamin K tells the calcium where it is most needed.
Taking vitamin D3 and K2 together actually promotes new bone growth. In 2019, researchers observed that vitamin D3 and K2 worked in tandem to form new osteoblasts, the cells that secrete osteocalcin, which is a biomarker for new bone growth.
Magnesium is fundamental to brain signals and processes (Trusted Source). If you don’t meet the daily recommendations for this mineral, taking supplements may help elevate your mood.
A review of 18 studies suggests that taking magnesium may reduce feelings of anxiety among people prone to this condition. That said, researchers pointed out that none of the studies used a validated measure of subjective anxiety symptoms (Trusted Source).
Furthermore, a recent analysis on depressive symptoms noted that magnesium supplements had little effect in controlled studies despite showing promise in observational studies (Trusted Source).
Due to conflicting findings, more research is needed in this area.
3. May strengthen immunity
Magnesium may boost your immune system and reduce inflammation. While inflammation is a normal immune response, chronic levels of it can damage your health and promote illnesses like cancer and heart disease.
Supplementing with magnesium has been shown to reduce markers of chronic inflammation, such as C-reactive protein (CRP) and interleukin 6 (IL-6) (Trusted Source, Trusted Source).
Conversely, magnesium deficiency has been linked to chronic inflammation (Trusted Source, Trusted Source).
Magnesium may also regulate your blood sugar levels.
An analysis of 32 studies in 1,700 people revealed that taking zinc significantly reduced levels of insulin, fasting and post-meal blood sugar, and hemoglobin A1c (HbA1c) — a marker of long-term blood sugar control (Trusted Source).
Moreover, research suggests that magnesium may aid blood sugar control in people with diabetes by enhancing your body’s ability to use insulin — a hormone that moves sugar from your blood into your cells (Trusted Source).
An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo. Plus, blood sugar levels dropped significantly in those at risk of this condition (Trusted Source).
5. May improve sleep quality
Magnesium may improve your sleep quality. Studies show that magnesium helps stimulate your body’s parasympathetic nervous system, which helps you feel calm and relaxed (Trusted Source).
Calcium, Magnesium, Vitamin D3 and Vitamin K DosageThe typical daily dosage recommendations for these nutrients are:
- Calcium: 1,000 mg
- Magnesium: 400–500 mg
- Vitamin D3: 800 IU (20 mcg)
- Vitamin K : 120mcg