Decrease Calcium and Increase Magnesium when increasing vitamin D

Quick summary: Calcium 500 mg total and Magnesium 100 mg when Vitamin D > 3000 IU

• Note: 100 milligram of the Magnesium ELEMENT, not the COMPOUND

• CLICK HERE for a table to Magnesium content and bioavailablity

Many studies have seem problems when vitamin D levels were increased without balancing the cofactor levels

Cofactors should be adjusted when taking more than 2,000 to 4,000 IU of vitamin D

The Magnesium deficiency shows up as pain within days in fewer than 1 in 30 people.

The excess Calcium does not show up as a problem (for your cardiovascular system, inner ear, etc.) for years.

Calcium Controversy: Is > 500 mg is too much or is <1000 mg is OK

• Little change in Calcium absorption when taking 400 vs 4,000 IU of vitamin D – Oct 2012

• Controversy: Too much Calcium if increase Vitamin D

• Calcium absorption increased only 6 percent for high amounts of vitamin D – RCT Aug 2012

  • some say major problem with just 2,000 IU of vitamin D, others say no problem with 10,000 IU

• 1000 mg of Calcium resulted in some problems no matter how much vitamin D – June 2012 1 year test

• More than 800 mg of Calcium increases Cardiovascular events by 85 % – Nov 2011

• Interaction between Vitamin D and calcium – April 2012

Most people already get enough Calcium in the diet and supplements. In fact too much Calcium if they take a lot of vitamin D

Increasing your vitamin D level may increase the bio-availability of Calcium about 3X

Excess Calcium apparently can be first detected in the urine

Excess Calcium can cause such problems in the long term such as hardening of the arteries and Kidney Stones

Most likely women who are pregnant or nursing need a bit more Calcium.

750 mg appears the be the right amount when taking lots of vitamin D when pregnant/breastfeeding

Less than 750 mg Calcium with Vitamin D to improve balance - April 2010

Vitamin K2 controls where Calcium is deposited in the body

Perhaps the controversey about how much Calcium to have is due to:

1. Studies lasting a year or less cannot notice the build-up of Calcium

2. Studies did not measure/control for Vitamin K2

CLICK HERE for more information on the graph

Magnesium

Most people are getting too little Magnesium, even before increasing their vitamin D levels.

There is a strong inter-relationships between Magnesium and Vitamin D

It appears that various people get a "toxic reaction" when they increase vitamin D while they have low levels of Magnesium

Reminder: Magnesium is consumed by vitamin D in both building bones and dealing with diseases

This conceptual graph shows a guess about two cofactors

• The following text is copied from the graph for translation
  • Probability of adverse reaction when increasing Vitamin D (rough guess)
  • Calcium too much
  • Magnesium: too little
  • Vitamin D in blood (nanograms/ml)

News item April 2013 - Albion has 2 Mg to 1 Calcium veggie capsule:

First company which we are aware of that has gotten the right ratio.

114 mg Mg from Mg glucinate chelate, 67 mg Ca from Ca glucinate chelate, Vitamin D3 667 IU, 17 ug Vitamin K-2 (MK-7 form)

Pretty small amounts but nice combination. They recommend 1 pill 3 times a day

Which would be 340 Mg, 200 Ca, 2000 IU Vitamin D, 51 K-2

Swanson Vitamins has 90 capsules for $10 = 1 month at 3 pills per day

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See also VitaminDWiki

• More Calcium absorbed with more vitamin D – 6.7% more with 4000 IU – RCT March 2014

• Low cost co-factors for vitamin D

• What is the best Calcium supplement

• Overview Magnesium and vitamin D

• Vitamin D Recommendations

• Overview Toxicity of vitamin D

• How you might double the benefit of your vitamin D

  • co-factors, take vitamin D in evening, right form/kind of vitamin D, . . . .

• Very low on micronutrients such as vitamin D and Magnesium – NHANES data Aug 2011

• 35,000 IU vitamin D daily for 6 months helped ALL psoriasis suffers (106 ng) – Brazil March 2013 used a low Calcium diet

Items in both categories Calcium and Magnesium are listed here:

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See also web

• Is calcium supplementation a good idea?Vitamin D Council, Nov 2012

  • 8th summary point from recent Calcium review
  • Among 16 studies reviewed in this article involving >358,000 individuals, there was no indication of a connection between calcium intake and atherosclerotic heart disease or stroke.

  Short URL for this page = http://is.gd/cofactord1