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Vitamin D Cofactors in a nutshell

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 VitaminDWiki include

Supplement  # of
Increase D
to tissue
Magnesium 343
Many people need Mg
Vit D consumes Mg
Muscle pain, Afib
a day
Vitamin K 152
Hard bones, soft arteries115% 2 day
Omega-3 393
Synergistic with Vit D
Independent of Vit D
30? % 2 day
Calcium 219
Reduce or add Vit K 2 day
Zinc 87
immunity20 ?% if poor VDR 7 day
Boron 32
plants and animals need B+20% 7 day
Resveratrol 47
antioxident >100% if poor VDRDaily
Also    Vitamin C 54
  Iodine 30
  Iron 67
  Vitamin B12 56
Selenium 25   Folate 31


  • 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 VitaminDWiki)
  • Overview Magnesium     Magnesium category has 343 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 393 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 152 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 appear to be better than rock Calcium, and only costs 10 cents a capsule
  • Overview Calcium     Calcium category has 219 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 an average of 3 -10 milligrams of Boron daily
  • Founder of VitaminDWiki takes a 30mg Boron capsule once every 4 days
  • Boron category has 32 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 extremely low-cost and safe
  • Zinc category has 87 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
  • 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

Importance to Health VDW10426

See also VitaminDWiki

See also - Excellent reviews of supplements at ConsumerLab

short URL = is.gd/Dplus

Vitamin D Cofactors in a nutshell        
84236 visitors, last modified 28 Jan, 2024,
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