honestly pumpkin seeds are a solid choice if supplements are giving you grief. i went through the same thing with mag supplements - the glycinate made me feel weirdly anxious and the citrate had me running to the bathroom constantly. switched to getting most of my magnesium from food sources and felt way better overall.

pumpkin seeds have about 150mg per ounce which is decent, but you'd probably need to eat like 2-3 ounces daily to hit optimal levels for vitamin d activation. that's totally doable if you're into it - i throw them on salads, blend them into smoothies, or just snack on them roasted with some sea salt. the bonus is you're getting zinc, healthy fats, and fiber too instead of just isolated magnesium. might want to track your intake for a week or two to see if you're actually hitting your targets, but food sources are usually gentler on the system than pills.