Vitamin D Cofactors in a nutshell

Created July 2015

"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

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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 in 8 stages of Vitamin D metabolism
100 milligrams of Magnesium supplement (say from Magnesium Chloride) may 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
- Some people get 300+ mg of Magnesium daily from greens
- 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 consume Mg) are 2.5X more likely to have A-fib
  - Constipation due to low Magnesium after greatly increasing Vitamin D level (personal experience of the founder of Vitamin D Life)
Overview Magnesium Magnesium category has items

Omega-3 increases active vitamin D - especially in people with poorly functioning livers or kidneys
Need >1 gram of Omega-3. Note: different brands have widely different bio-availability
Need to take with a fatty meal unless you use an emulsified form
Overview Omega-3 Omega-3 category has items

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 K 2 concurrently with Vitamin D.
Overview Vitamin K2 Vitamin K category has items

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
VegiCalcium appears to be better than rock Calcium, and only costs 10 cents a capsule
Overview Calcium Calcium category has items

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 extremely low-cost and safe
Zinc category has items

it improves activation of 7 Vitamin D genes - far more than anything else

Glutathione can be increased in many ways, perhaps the best is liposomal Glutathione

As of Dec 2024, my only daily supplement is Calcium. The rest are every 2 to 7 days