Magnesium and vitamin D play many important roles in your body and are vital for good health. These nutrients aid in the formation of strong bones and teeth. Magnesium is also required for energy production, regulating blood sugar levels and muscle function. The amount of vitamin D and magnesium you needs depends on your age, gender and lifestyle.
Vitamin D Recommendations
The Institute of Medicine's Food and Nutrition Board has set recommended dietary allowances, or RDA, for vitamin D and magnesium. People ages 1 to 70 years, including breastfeeding and pregnant women, require 15 micrograms of vitamin D daily. The RDA is 10 micrograms for newborns up to ages 12 months and 20 micrograms for adults ages 70 years and older.
Magnesium Recommendations
The RDA of magnesium is 80 milligrams for children ages 1 to 3, 130 milligrams for ages 4 to 8, 240 milligrams for ages 9 to 13, 75 milligrams for infants ages 7 to 12 months and 30 milligrams for newborns up to ages 6 months. Girls ages 14 to 18 require 360 milligrams, while boys of the same age require 410 milligrams. The RDA is 400 milligrams for men ages 19 to 30 and 310 milligrams for women of the same age. Men ages 31 and older require 420 milligrams, while women require 320 milligrams of magnesium daily. The RDA is 350 to 360 milligrams for pregnant women and 310 to 320 milligrams for breastfeeding women.
Dietary Sources
The U.S. Department of Agriculture lists artichokes, peas, potatoes, sweet corn, okra, collards and spinach as rich sources of magnesium. Other sources are beans, nuts, seeds and fish. Magnesium is added to white rice, breakfast cereals, malted drinks and noodles.
Fish, eggs and cod liver oil are rich sources of vitamin D. Milk, cheese and yogurt are also good sources. Choose nonfat or low-fat varieties. Some products are fortified with vitamin D, such as cereals, orange juice and eggnog.
Tolerable Upper Intake Levels
Taking too much supplemental magnesium or vitamin D can lead to serious health problems. To prevent this, the Institute of Medicine has set tolerable upper intake levels, or UL, for these nutrients. The UL of magnesium is 300 milligrams for people ages 9 and older, 110 milligrams for ages 4 to 8 and 65 milligrams for ages 1 to 3. The UL of vitamin D is 100 micrograms for people ages 9 and older, 75 micrograms for ages 4 to 8, 63 micrograms for ages 1 to 3, 38 micrograms for infants ages 7 to 12 months and 25 micrograms for newborns up to ages 6 months.
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