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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


  • 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 228 items


  • 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 266 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)
  • Overview Vitamin K2   Vitamin K category has 111 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
  • Overview Calcium   Calcium category has 180 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 23 items

Zinc - good, but not as essential

  • Extra Zinc does not appear to increase Vitamin D in the blood
  • 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 29 items

Not co-factors, but have also recently become low and are important for health

Unfortunately cofactors as pills are costly and typically need to be taken daily

Ways to improve health

Importance to Health VDW10426

See also VitaminDWiki

Other supplemenets categories in VitaminDWikiinclude

  • Magnesium category listing has 228 items along with related searches
  • Omega-3 category listing has 266 items along with related searches
  • Vitamin K category listing has 111 items along with related searches
  • Calcium category listing has 180 items along with related searches
  • Iron category listing has 49 items along with related searches
  • Boron category listing has 23 items along with related searches
  • Iodine category listing has 22 items along with related searches
  • Zinc category listing has 29 items along with related searches
  • Vitamin B12 category listing has 31 items along with related searches

See also web

Excellent information on virtually all supplements as well as Vitamin D

Vitamin D Cofactors in a nutshell        

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