B vitamins and magnesium are two essential nutrients that play crucial roles in energy production, nervous system function, and overall well-being. Understanding whether you can take B Complex and Magnesium together is vital for anyone looking to optimize their health and wellness regimen.
These two power-packed supplements are famous for their individual benefits, but their combined effects can be even more powerful. Optimizing your intake of these nutrients can significantly impact your health.
If you currently feel stressed and experience fatigue and symptoms of Vitamin B and magnesium deficiencies, and you can take B Complex and Magnesium together to enhance your overall physical and mental health, this post is for you.
Here, we’ll explore the benefits of taking B complex and magnesium together.
1. Enhances energy production
Whether it’s ATP production from magnesium or red blood cell formation from B vitamins like B-2, B-3, and B-12, which work in conjunction with B9 (folate), they are critical for energy levels.
B vitamins, like B-2, B-3, and B-12, are found in foods such as milk, legumes, eggs, poultry, whole grains, and bananas. They play crucial roles in converting food into energy (metabolism).
Combining it with magnesium can significantly improve energy metabolism.
How?
Magnesium supports the conversion of food to energy by acting as a cofactor for activating enzymes involved in energy production. Studies also show that without sufficient magnesium, the body can’t convert these nutrients into energy.
Hence, one of the notable symptoms of magnesium deficiency is fatigue and muscle weakness. By working together, B Vitamins and magnesium can help reduce fatigue, increase overall vitality, and help you feel more energized throughout the day.
Regarding the most relevant B vitamins for energy boosting, B1, B2, B3, and Pantothenic acid are the most significant contributors to our Vitamin B Complex.
2. Improves nervous system function
Both B vitamins and magnesium are essential for a healthy nervous system. In particular, Vitamins B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) contribute essentially to maintaining a healthy nervous system.
Low levels of B vitamins can result in neurological and physical problems, such as numbness and tingling in the hands and feet, problems with thinking and memory, pale skin, fatigue, mouth ulcers, heart palpitations, confusion, and problems with balance.
Like B vitamins, magnesium is critical in regulating neurotransmitters and maintaining nerve health. Although the role of magnesium in neurological health is still emerging, much research suggests that magnesium is involved in nerve transmission and neuromuscular coordination, protecting the brain from excessive excitation that can lead to neuronal cell death (excitotoxicity).
This is primarily due to magnesium’s interaction with the N-methyl-D-aspartate (NMDA) receptor, which blocks the calcium channel and prevents excessive glutamatergic excitatory signaling.
Low magnesium levels can lead to abnormal glutamatergic neurotransmission, contributing to neurological and psychiatric disorders such as anxiety and depression, chronic pain, migraine, epilepsy, Alzheimer’s, Parkinson’s, and stroke. However, taking magnesium supplements can help prevent and treat various debilitating health conditions.
Since taking B complex and magnesium together does not have any adverse interactions, taking them together can help promote normal function, enhance mental clarity, reduce anxiety, and improve mood.
3. Supports cardiovascular health
B vitamins play a crucial role in maintaining health and well-being. One critical function they play is supporting cardiovascular health.
B complex vitamins, such as B6, B12, and folate, are critical in converting the amino acid homocysteine to other chemicals your body needs, such as methionine. By breaking down homocysteine (a marker associated with cardiovascular risk), the homocysteine level in the blood is reduced.
High homocysteine levels may signify a vitamin deficiency of folate, vitamin B6, and vitamin B12. Without treatment, elevated homocysteine increases your risks for dementia, heart disease, and stroke.
Similarly, magnesium is equally important in maintaining cardiovascular health and reducing CVD risk. Magnesium helps sustain a regular heartbeat and supports overall cardiovascular health. As such, low magnesium levels interfere with optimal cardiovascular function and can affect the pathogenesis of CVD.
Other studies show that higher magnesium intake can benefit cardiovascular risk factors by improving glucose and insulin metabolism, improving endothelium-dependent vasodilation, enhancing lipid profile, and acting as a powerful antihypertensive and anti-inflammatory compound.
Together, they can contribute to a healthier heart and circulatory system.
You may also like: How to Keep Your Heart Healthy.
4. Promotes stress management and mood
Small amounts of stress are beneficial to your health. But when you constantly feel on edge, your body breaks down. This can result in a variety of health challenges, including poor mental health and a reduced immune system.
Unfortunately, many people suffer from chronic stress, deep sadness, and anxiety. According to Arthur C. Evans Jr., PhD, chief executive of the American Psychological Association (APA), “....While the early-pandemic lockdowns may seem like the distant past, the aftermath remains.”
For instance, it was stated in APA’s “Stress in America 2023: A Nation Recovering from Collective Trauma” that long-term stress sustained during the COVID-19 pandemic had a significant impact on well-being, evidenced by an increase in chronic illnesses—especially among those between the ages of 35 and 44.
Although adults ages 18 to 34 still reported the highest rate of mental illnesses at 50% in 2023.”
Psychological science has also revealed that long-term stress increases the likelihood of a variety of mental health challenges. It may contribute to psychological and physiological disorders and diseases impacting our general life outlook and health.
No wonder we’re clutching at any straws to relieve chronically elevated stress levels. Meditation, exercise, and self-care are the first solutions that come to mind.
However, in addition to these commonly used techniques, B complex vitamins and magnesium can help reduce stress, resulting in an improved mood.
Taking both supplements can provide a powerful boost to mental well-being and help manage stress more effectively. In fact, studies also suggest that when you consume magnesium and a B Vitamin together, it performs better than magnesium alone when it comes to stress relief.
Related reading: 11 Ways to Manage Chronic Stress.
5. Enhances sleep quality
Not only does magnesium help control blood sugar, maintain a steady heartbeat, and strengthen bones, but some evidence suggests that taking magnesium before bed may improve sleep quality.
We all know that sleep is critical for overall health. A lack of it can increase the risk of many illnesses, including depression, heart disease, and type 2 diabetes.
Not getting enough sleep can also increase your injury risk because you may not be entirely mentally alert.
Since about 2.5% to 15% of people are low in magnesium, which can affect sleep, getting more rest might involve changing lifestyle habits if you do not have an underlying sleep disorder.
For those with low levels of magnesium, Magnesium supplementation might treat sleep disorders like insomnia and restless leg syndrome (RLS), as well as mental health conditions that make it hard to sleep.
Furthermore, if you have sleep problems, magnesium might help you sleep better if you combine it with other food supplements. A study published in 2019 found a mix of magnesium, melatonin, and vitamin B complex helped improve sleep quality in people with insomnia.
If you have one of these health concerns, it’s best to talk to a healthcare professional who may recommend you take magnesium supplements.
Magnesium supports hundreds of chemical reactions in your body and can be found in foods such as dark leafy greens, nuts, seeds, legumes, whole grains, milk, yogurt, and fortified cereals.
Besides these food sources, taking the Why Not Natural Pure magnesium glycinate supplement is an easier way to get your daily intake. It is perfect for anyone looking for supplements to help them relax, sleep better, and wake up feeling energized.
6. Strengthens bone health
Although Vitamin D and calcium are well known for ensuring strong bones and teeth, magnesium can help with bone health, including bone development and maintenance. It supports bone mineral density when combined with the nutrients calcium, zinc, and copper.
In addition to the minerals above, when taken together with B vitamins, particularly Vitamin B6, which has been postulated to enable magnesium absorption by the body, it may improve bone health.
This unique function is particularly important in athletes and older adults.
Studies too have indicated that about half of postmenopausal females and 25% of males 50 years or older will suffer from an osteoporosis-related bone issue.
While osteoporosis is a pain that often comes with age, magnesium and Vitamin B may work together to strengthen your skeletal system.
Older adults who desire to keep strong bones moving forward can improve their chances by consuming foods rich in magnesium and B vitamins. Alternatively, supplements like Why Not Natural Vitamin B Complex and Magnesium L-Threonate Complex can help.
7. Promotes better muscle function and relaxation
Magnesium is well-known for its helpful role in muscle relaxation and preventing cramps. When combined with B vitamins, which give your body the things it needs to repair rips in your muscles, it can enhance muscle function and recovery. This is especially beneficial for athletes or people with high physical activity levels.
You may also like: Can Magnesium Cause Muscle Cramps? (Answered!)
8. Boosts cognitive function
B vitamins, especially B6, B9 (folate), and B12, are critical for brain health and cognitive function.
Studies indicate adequate dietary intake of vitamin B9 and B12 correlates with a lower risk of low cognitive performance (LCP) among elders. Although longitudinal studies are needed to show causation between vitamin B6, B9, and B12 intakes and mental performance, this is positive news for individuals with LCP.
Like B vitamins, magnesium also plays a role in brain function by supporting synaptic plasticity, which is essential for learning and memory. This combination can help improve cognitive abilities and protect against age-related mental decline.
If you need some B Vitamins to help improve your hair, skin, nails, mood, energy, and brain health, Check out our organic Vitamin B Complex, which contains all 8 B Vitamins.
9. Improves blood sugar control
B vitamins and magnesium are both nutrients that may help with blood glucose control. Some studies demonstrate that magnesium supplements may help regulate blood sugar and insulin sensitivity in people with diabetes.
On the other hand, B vitamins, particularly vitamin B1, may also help prevent complications from high blood sugar levels. However, one study found that vitamin B complex and magnesium are not strongly associated with glucose metabolism.
Low magnesium levels can hamper glucokinase activity and glucose binding to glucokinase, hindering insulin release.
While vitamin B12 and magnesium can usually be taken together safely, people with type 2 diabetes should notify their healthcare provider before taking magnesium. Magnesium may increase the risk of hypoglycemia or low blood sugar when combined with medication.
10. Provides premenstrual syndrome (PMS) Relief
Premenstrual syndrome (PMS) is a monthly set of symptoms that start about a week before your period. These symptoms usually go away within four days of starting your period.
For many people, PMS can produce both physical and psychological symptoms, such as:
- digestive issues
- bloating
- headaches
- irritability
- breast tenderness
- mood swings
- confusion
- anxiety
- depressed mood
- insomnia
The severity of these symptoms varies from person to person. Some studies suggest that B vitamins (vitamin B-6 in particular) and magnesium supplementation may help relieve the above symptoms of PMS.
If you are low on magnesium, our supercharged 4-in-1 Magnesium Complex can help improve your nutrient level. It contains magnesium glycinate, Taurine, Malate, and Orotate. Start with one capsule a day to assess tolerance. Take it with a meal to prevent digestive disturbances.
11. Supports overall well-being and nutrient synergy
The combination of B vitamins and magnesium offers a comprehensive approach to supporting mental well-being. Addressing potential deficiencies in B vitamins and magnesium can support various bodily functions and promote overall well-being.
Furthermore, taking them together may enhance their individual effects due to a synergistic relationship. For instance, some B vitamins improve magnesium absorption, maximizing both benefits.
Related reading: How Supplements Impact Your Body (The Essential Guide).
FAQs
Here are the answers to some frequently asked questions about B Complex and Magnesium:
Do magnesium and vitamin B complex aid in improving sleep?
Yes, both magnesium and B vitamins can contribute to better sleep. Magnesium promotes relaxation and muscle tension relief, while B vitamins help regulate the sleep-wake cycle. Studies suggest they can significantly improve sleep disturbances and are highly effective in treating individuals with sleep problems.
What should I avoid mixing with vitamin B complex?
Drug interactions may change how your supplements work or increase your risk for serious side effects. Certain medications, including altretamine, cisplatin, certain antibiotics like chloramphenicol, certain anti-seizure drugs (such as phenytoin), levodopa, and other vitamin/nutritional supplements, can interact with B vitamins.
It’s best to keep a list of all your prescription/nonprescription drug products (including herbal products) and share it with your health professional or pharmacist before taking B complex if you’re already on medication.
Can folic acid and B complex be taken together?
Folic acid (B9) is part of the B complex vitamins; no interaction has been found when you take them together. However, this does not necessarily mean no interactions exist. It’s best always to consult your healthcare provider.
Nevertheless, taking folic acid in large quantities (more than 1,000 mcg a day) can mask anemia caused by vitamin B12 deficiency. Hence, It’s important not to take more than the recommended daily amount.
What are the symptoms of vitamin B complex deficiency?
There is no such thing as a vitamin B complex deficiency. Instead, a person may have a vitamin B deficiency. However, because different forms of vitamin B exist, the symptoms will vary depending on which one a person is deficient in.
For instance, a person deficient in vitamin B9 may experience migraines and heart palpitations, while a vitamin B2 deficiency may cause cracked lips and hair loss. Note that multiple B vitamin deficiencies can occur simultaneously.
Should I take B-complex in the morning or at night?
The best time to take B vitamins is after you wake up. They can be energizing, and some people may feel a bit too energized taking them just before bed. To avoid feeling too energized close to bedtime, which can affect your sleep, you should stick to taking your B vitamins in the morning, preferably with a meal, to enhance their absorption.
What happens if I take vitamin B complex daily?
Taking a daily B complex is safe for most people. It can help maintain energy levels, support brain function, and promote overall health, but always follow the recommended dosage.
How do I know if I am consuming an excessive amount of vitamin B complex?
You’re unlikely to get excess vitamin B complex from your diet. That’s because B complex vitamins are water-soluble. That means your body does not store any extra, as it is excreted in your urine daily.
If you follow the daily supplementation recommendation as directed, you’re also unlikely to get an overdose of vitamin B.
However, if it happens that you consume too much at a go, you may experience any of the following side effects:
- Vomiting and nausea
- High blood sugar level
- Excessive thirst due to increased urination
- Diarrhea and instances of abdominal pain
- Nerve damage and
- Skin conditions like flushing or lesions
- Blurry vision due to light sensitivity
- Liver damage (in extreme cases)
Should I stop taking B complex if my urine is yellow?
Taking a high-dose B-complex supplement can make your urine turn bright yellow. However, this effect is temporary and generally harmless. Once your kidneys remove the excess vitamins, the color will return to normal.
What other vitamins and minerals should not be taken with magnesium?
Vitamins are generally safe to take with magnesium, but the same can’t be said about taking magnesium together with other minerals because of possible interactions. Some minerals to avoid taking with magnesium at the same time include:
- Calcium – may interfere with the absorption if not taken correctly
- Phosphorous
- Iron
- Copper and zinc
To get the most out of each mineral, aim to take them at least 2 hours apart.
Can folic acid and magnesium be taken together?
Although there are no known adverse interactions between folic acid and magnesium, one study found that taking folic acid with an antacid containing aluminum and magnesium hydroxide reduced its absorption. To avoid this, take folic acid one to two hours before or after taking aluminum and magnesium antacids.
How do magnesium and calcium work together?
Calcium and magnesium are two helpful minerals that work together in many ways to support bone health and other bodily functions:
- Bone health
- Heartbeat
- Sleep
- Skin health
However, it is essential to get the balance right, as too much of one or the other could throw your body off.
How do magnesium and vitamin D work together?
One of the most important supplement combos is magnesium and vitamin D. Magnesium and vitamin D work well together. For example, magnesium is required to activate vitamin D and move it around the body. It is also necessary to deactivate it when vitamin D levels are in excess!
On their own, both vitamin D and magnesium enhance immune function, which indicates that when taken together, they can double up and provide your body with a bit of extra help.
Need some vitamin D supplement to boost your mood, heart and bones, and Immunity? Check out our Organic Vitamin D3 supplement.
How do magnesium and zinc work together?
Zinc, like magnesium, is another essential mineral that supports a similar range of bodily functions. When magnesium and zinc work together, they help each other support various bodily functions without negatively impacting how your body absorbs them.
However, it is critical to ensure that each nutrient is not taken at a high dose over the other to avoid competition for absorption.
What are the symptoms of magnesium deficiency?
Magnesium deficiency, or hypomagnesemia, occurs when the body doesn’t get enough magnesium from the diet to function normally. Symptoms can be vague and include:
- Fatigue
- Muscle weakness
- Twitching & cramps
- Numbness or tingling in the hands or legs
- Tremors
- Abnormal heart rhythms
- Mental numbness
- Nausea and vomiting
- Low appetite
- Constipation
Takeaway: Enhance your health with B complex and magnesium
B Vitamins and magnesium are essential for many body processes, including energy metabolism, nervous system health, cardiovascular support, and more.
When people don’t get enough of both through their diet, they are prone to being overwhelmed by everyday stress and may experience fatigue, anxiety, irritability, and apathy.
When a person lacks both nutrients, a healthcare provider may recommend taking a supplement for each.
The big question you wanted to be answered was whether you can take B complex and magnesium together. As we have established in this piece, there is no interaction between the two; hence, taking both is safe for most people.
By taking supplements for both and restoring your nutrient levels, you might benefit the function of your heart and brain, as well as your level of fatigue.
As you embark on your journey to better health, remember to eat a well-balanced meal rich in whole foods to meet your daily B Vitamins and Magnesium requirements. Also, use our vitamin B complex and magnesium supplements to improve your health as required.
Our B complex contains all 8 B vitamins, which are bioavailable active forms. This makes them more readily absorbed by the body and gives them all their nutritional goodness. Check out the B Complex vitamin supplement!
Our magnesium supplement contains no fillers, is 100% pure, and is easily absorbed by the body to promote relaxation, healthy bones, and a healthy heart. Get the 4-in-1 Magnesium Complex today!
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