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 "People are taking vitamin D supplements but do not realize how it gets metabolized," study co-author Mohammed Razzaque, a professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania, said during a statement. "Without magnesium, vitamin D isn't really useful."Magnesium is that the fourth most abundant mineral within the body after calcium, potassium and sodium, the researchers said. The element activates many enzymes that are involved in important biological reactions, including the enzymes that play a task in vitamin D metabolism, the review said.But many of us aren't getting enough magnesium — a national survey from 2005-2006 found that about half all Americans didn't consume enough magnesium, the review said. consistent with the National Institutes of Health (NIH), the recommended amount of magnesium is 400-420 milligrams per day for men, and 310-320 mg each day for ladies .Previous research has suggested that consuming magnesium can reduce the danger of vitamin D deficiency: A 2013 study found that folks who consumed relatively high levels of magnesium were less likely to possess low vitamin D levels, compared with people that didn't get enough magnesium.Some studies have also found that folks with higher magnesium intakes have higher bone mineral density, and a lower risk of osteoporosis, compared with people with lower intakes of magnesium, the researchers said. However, more research is required to ascertain whether taking magnesium supplements can prevent or treat osteoporosis, consistent with the NIH.Foods high in magnesium include almonds, bananas, beans, broccoli, rice , cashews, egg yolk, fish oil, flaxseed, green vegetables, milk, mushrooms, other nuts, oatmeal, pumpkin seeds, sesame seeds, soybeans, sunflower seeds, sweet corn, tofu and whole grains.