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 studies		Increase D to tissue
Omega-3	328	Many benefits	30%?
Magnesium	253	Many need Mg	30%
Calcium	191	Reduce
Vitamin K	124	Hard bones, soft arteries
Iron	53
Vitamin B12	40
Zinc	41		?%
Boron	28		+20%
Iodine	24
Resveratrol	32		>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 253 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
I prefer Vetomega brand
Overview Omega-3 Omega-3 category has 328 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
- Perhaps should not take K2 concurrently with Vitamin D. Vitamin D decreases the uptake of Vitamin K1 by 50%
Overview Vitamin K2 Vitamin K category has 124 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 191 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 28 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 41 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)