Cofactors need to be adjusted when taking a lot of vitamin D for more than a month
"A lot" is more than 4,000 IU Vitamin D daily (average)
There is virtually no agreement as how much of each cofactor is needed vs vitamin D level
The first three cofactors have, like vitamin D, greatly decreased in the human diet in the past 50 years
The goal is to restore Vitamin D, Magnesium, Omega-3, and Vitamin K back to where they had been
in a nutshell = summed up = condensed
Supplements categories in Vitamin D Life include
Supplement | # of studies | Increase D to tissue | |
Omega-3 | 330 | Many benefits | 30%? |
Magnesium | 259 | Many need Mg | 30% |
Calcium | 192 | Reduce | |
Vitamin K | 127 | Hard bones, soft arteries | |
Iron | 53 | ||
Vitamin B12 | 42 | ||
Zinc | 51 | ?% | |
Boron | 29 | +20% | |
Iodine | 24 | ||
Resveratrol | 35 | >100% if poor VDR | |
Curcumin | 10 | ? ?% if poor VDR |
Magnesium
- About 1 in 300 people have a poor reaction to increasing Vitamin D
but the Vitamin D reaction (muscle pain) is almost always due to lack of Magnesium - Magnesium increases the benefits of vitamin D by about 30% (Mg and Vit. D are synergistic)
- Magnesium provides a great many health benefits independent of Vitamin D
- Magnesium is used at 8 stages of Vitamin D metabolism
- 100 milligrams of Magnesium (say from Magnesium Chloride) seems to be enough, even with high levels of vitamin D
Some people (not a consensus) believe that only 100 mg of Mg can be taken up by the gut at a time
If possible, take your Magnesium several times during the day - not just once- Vitamin D appears to consume Magnesium
- People with > 100 ng of Vitamin D (and do not supplement with Mg) are 2.5X more likely to have A-fib
- Overview Magnesium Magnesium category has
259 items Omega-3
- Omega-3 increases active vitamin D - especially in people with poorly functioning livers or kidneys
- 1 gram of Omega-3 seems to be enough. Note: different brands have widely different bio-availability
- Overview Omega-3 Omega-3 category has
330 items Vitamin K2
- K2 Keeps Calcium in bones and out of arteries
- Calcification due to K2 deficiency may be a reason for increased mortality for some diseases for high vitamin D
- Probably need 100 micrograms per 2,000 IU of vitamin D (i.e. 500 micrograms for 10,000 IU of Vit D)
- Perhaps Vitamin D consumes Vitamin K, so need more of it
- Vitamin D decreases the uptake of Vitamin K1 by 50%
- Perhaps should not take K2 concurrently with Vitamin D.
- Overview Vitamin K2 Vitamin K category has
127 items Calcium
- Too much Calcium is associated with cardiovascular problems years later, not stronger bones
- Should have less than 750 milligrams of Calcium supplementation
- Drinking a lot of water helps flush any excess Calcium from the Kidneys
- Overview Calcium Calcium category has
192 items Boron - good, but not as essential
- Boron increases Vitamin D and Magnesium in the body by ~ 20%
- Most people Boron deficient now that commercial fertilizers are used
- Should have 3-10 milligrams of Boron element daily
- Boron can be extremely low cost, less than $0.01 a day
- Boron category has
29 items Zinc - good, but not as essential
- Extra Zinc does not appear to increase D in the blood. but may increase D in the tissue
- Zinc is, however, essential to make Vitamin D Receptors and utilize Omega-3
- Low zinc is associated with many autoimmune diseases,infections, colds, etc
- Zinc, like Boron, is extremly low-cost and safe
- Zinc category has
51 items Unfortunately cofactors as pills are costly and typically need to be taken daily
- The cost of cofactors is 10X to 100X more than the vitamin D when taken as pills
- Bulk supplementation of Vitamin D, Magnesium, Zinc, B-12, K2, Boron etc. - lower cost and easier than pills
- just 40 cents per day as a powder
- Many of the cofactors need be taken daily (vs Vitamin D can be taken weekly or bi-weekly)
Perspective of the importance of Vit D and co-factors to health
See also Vitamin D Life
- Need to adjust cofactors if take 50,000 IU of vitamin D weekly – Nov 2013
- How you might double your response to vitamin D
- primarliy by increasing Magnesium, Boron, Vitamin K, Omega-3
- Too much Vitamin D long-term problems if take too much vitamin D without balancing cofactors
- Low cost cofactors for vitamin D - includes listing of what the founder of Vitamin D Life actually takes
- Supplements category listing has
96 items - Includes mortaity problems with >400 IU of Vitamin E
- Dr. Ames triage theory - Vit D, Mg, etc immediate needs reduce their use for long term needs such as DNA repair
- Vitamin D Receptor is one of the genes which can block vitamin D from getting to the cells
- The standard Vitamin D test cannot detect a poor Vitamin D Receptor
- Adding more Vit D, Mg, Omega-3, Boron, Resveratrol, Zinc, etc increases Vit D to the cells
See also web
- Supplement reviews by ConsumerLab – Vitamin D, Magnesium, Vitamin K, Calcium , Boron – Nov 2019
- Examine.com
short URL = is.gd/Dplus
Vitamin D Cofactors in a nutshell42258 visitors, last modified 24 Oct, 2020,