Low cost cofactors for vitamin D

It is IMPORTANT to have cofactors when taking more than 2000 IU vitamin D average

• Decrease Calcium and Increase Magnesium when increasing vitamin D

• There is a lack of evidence of the interactions - the following are guesses based on incomplete information

  • Most studies are monotheraputic: e.g. supply Vitamin D, and rarely use any of the cofactors

Update 2022 taking most of my supplements as pills - average of about 3/day

Also take Magnesium Chloride as a liquid and Omega-3 as a cream

**Update 2018 - taking many supplements in ((Bulk supplementation of Vitamin D, Magnesium, Zinc, B-12, K2, Boron etc. - lower cost and

Supplements which the Founder of VitaminWiki takes - as of Aug 2017

|| Cofactor| How Much| Benefit Bone
teeth, nails| Comments|Actual supplementation
by admin of VitaminDWiki |Cents
per day

Calcium| <750mg| Yes | Is excess calcium harmful to health - 2010| #009:* 0 = None: get from healthy food ** |0 ¢

Magnesium| 100mg (element)| Yes|May increase response to Vitamin D by 30%
Many other health benefits as well| 1/2 teaspoon of Magnesium Chloride ever 3 days
Make it by adding hot water to bulk MgCl (1 to 1)
also use topically on both knees nightly| ~2 ¢

Vitamin K2|>100 ug| Yes | perhaps 100 ug/1000 IU of vitamin D| Super K - all three forms in 1 capsule|20 ¢

Vitamin A| ? | maybe|need some, but too much is bad |#009:* 0 ** |0

Boron| 10 mg |Yes |may increase D3 in blood by 25% | Daily in granola in the morning |1 ¢

Silica| ? | Yes | | Daily - Horsetail - buy in bulk
Include in morning cereal |1 ¢

Omega-3|1 g or
1 Vectomega tablet|By increasing
Vitamin D| helps health A LOT
May increase active D |1 Vectomega daily - VERY bioavailable|75 ¢

Zinc | ?|?|Needed by not seen in Vitamin D tests | take 30 mg tablet or liquid weekly|3 ¢* Following are NOT cofactors *Poly fats|Ratio of types of fat |no |Almonds have the best fat ratio
and they have Magnesium| daily mixed nuts|5

Water| 2.5 liters/quarts|No|Help flush kidneys of any excess Calcium
Perhaps only need this much
Water if >10,000 IU| >1 quart per day, filtered|0

Iodine| ?? micrograms|No| many people are deficient recently
I am currently researching the topic|~600 micrograms once a week | ~1¢

Sun| How much time varies with
skin type, age, latitude,
clothing, stand/lie . . |Yes|Probably better than vitamin D supplements|30 minutes sun-nap 80 days/year
UVB lamp in the winter|0

Vitamin D|2,000-15,000|Yes |Proven to prevent/treat 76+ diseases |12,000 IU avg - Winter (50,000 every 4 days)
10,000 IU avg - Summer 50,000 every 5 days) |6
5 ||

Update 2015 - Good Health is more than Vitamin D and cofactors – my view

Magnesium is probably the most important cofactor

• Virtually everyone around the world has become Magnesium deficient in the past 50 years

  • Magnesium is second only to Vitamin D if the % of people who are deficient

• What appears to be an allergic reaction to vitamin D is often due to a lack of Magnesium

• Having more Magnesium increases vitamin D bio-availability

• Magnesium comes in many forms - with a wide range of bioavailablity - Magnesium Chloride form seems to have the best bioavailability

• Magnesium and vitamin D - wide variety of information: test for Mg requires a $700 cell test

• Recommended levels of vitamins and minerals - history RDA DRI how much Vitamin A, D, Calcium, Magnesium, Boron, etc.

• Vitamin D3 and many co-factors in one pill

Notes as of April 2013

• It is OK to take lots of vitamin D for a month or two (Even 50,000 IU daily for a month)

• The first cofactor to consider to take would be Mg - as <1% of people get allergic reactions to vitamin D due to being very low on Mg

• Cofactors in a nutshell: Calcium 500, Magnesium 500, Vitamin K-2 100 (or more)

• Probably the milligrams of most cofactors, as well as IU Vitamin D, should vary with the weight

Looked at more than 100 suppliers of vitamin D liquid and solid co-factors Dec, 2010 - Feb 2011

• Daily dose sometimes < 30 cents

Adequate amount of most co-factors and LOW cost:

SOLID: 2 or 3 pills per day: Strontium Osteo, ABC to Z (2x), etc. for about 35 cents per day

LIQUID: Osteo Density: 21 cents per day

SOLID summary

This is a small portion of the spreadsheet (attached at bottom of this page)

None of the solid (or liquid) co-factors are perfect

Jarrow Bone-Up ULTRA has 2X more vitamin D3 and vitamin K2 than the non ultra version - continues to lack vitamin A

Vitamin A can perhaps be skipped (get it in food), or is very low cost to get as a separate pill

LIQUID Summary CLICK HERE for details on another page

The lowest cost,* Osteo Density *, also happens to have a fairly good set of co-factors

|| | Units| Trimedica| Source of Life|* Osteo Density **| OsteoCalm| Liquid Multi | Ionic Fizz| Good Amt.

Calcium| mg | 1200| 250 | 750 | 367 | 600+ | 250 |1300**

Magnesium|mg | 600| 125 | 300 | 133 | 300 | 300 |400

Vitamin K|mcg | -| 150 | 100 (K1) | 67 (K2) | 80 | 45 |120

Vitamin A|IU | - | 10,000 | - | 5000| 200 | 250|3000

Boron |mcg |50 | - | 2000 | 1000 | 1000 | 500 |4000

Silica|mg |- | - | 100 |2 | - | 60 |-

Strontium |mg | - | - | - |100 | - | - |-

Daily cost|cents|-|81|* 21 *|72|72|42|-||

* Units of measure: mg = milligram = 0.001 gram, mcg = microgram = 0.000,001 gram, IU = International Unit * 1300 mg Calcium only if taking less than 2000 IU of vitamin D, much less Calcium otherwise **### POWDER

• Ionic Fizz Swanson $25 15 oz 60 servings per package* $0.42 per day ** CLICK HERE for Fizz ingredients on another page

See also VitaminDWiki

• How much vitamin D and other nutrients do I take Vit A, C, D3, K2: Mg, Iodine, Sulfate, . .

• Overview Calcium and vitamin D

• All items in category Calcium and vitamin D* items ** Overview Magnesium and vitamin D

• All items in category Magnesium and vitamin D* items ** Vitamin K and Vitamin D

• All items in category Vitamin K and vitamin D* items All items in category Supplementing vitamin D items * Review of nutrients for bone health – 2012 with author's recommendation for each

• 5000 IU Vitamin D3 with some co-factors expensive but simple, Added April 2012

• It takes more than just Vitamin D to build bones Blog post - March 2012

• Nutrients for Bone Health - 2006

• Vitamin D and Vitamin K for bones and heart - LEF Sept 2010

• 10,000 IU vitamin D plus 1200 mg Calcium MS trial April 2010

• Postmenopausal women should supplement vitamins C D K and Calcium – June 2010

• Boron increases vitamin D in the blood* 24% increase with just 6 mg/day [https://www.VitaminDWiki.com/tiki-index.php?page_id=1084| 10 mg of Boron **daily increased Vitamin D and other levels – Dec 2010] does not say how much vitamin D level increased

• Recommended levels of vitamins and minerals - history RDA DRI including vitamins A and K, Calcium and Magnesium

• Masterjohn on relationships between Vitamin A D and K – Dec 2010

• When taking vitamin D, be sure to also take some vitamin A – Nov 2011

• Vitamin K2 is a vitamin D co-factor includes Dr. Colgan Strong Bones: Calcium, Magnesium, Strontium, Silicon, Boron Vitamins K and D3

• Calcium citrate and more than 800 IU of vitamin D to treat Osteoporosis – Mar 2011

  • Includes problems with excess Calcium at end of page

• How you might double the benefit of your vitamin D

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

• Hypothesis: increased breast cancer if not enough magnesium – Sept 2010

• Healthy bones need Ca, Silicon, Vitamins B, C, D, and K – Dec 2012

• Need to adjust cofactors if take 50,000 IU of vitamin D weekly – Nov 2013

• Vitamin D bioavailability: State of the art – Oct 2014

• Must balance co-factors when increasing vitamin D has the following graph

See also web

• Co-factors June 2012 includes many links, including mineral balancing

• Zinc—One of the Best Supplements to Help Fight Cold and Flu Mercola Dec 2012

  • Deficiency due to monocropping, ACE inhibitors, thiazide diuretics, and acid-reducing drugs, diets low in bioavailable zinc and high in phytic acid

• Zinc Mercola Sept 2013

  • 12% of Americans do not get minimum, and perhaps 40% of seniors, also some % of vegitarians (best bioavailable zinc comes from meat)

  • used to get enough from food - but not much is lost in the food chain, including initial plant growth

  • many easy tests for low zinc, including a taste test in your home (quick look at internet - take a Zinc Sulfate solution, and if you do not notice bitter taste you do not have enough zinc)

• Poor Vitamin D Absorption Is Usually Not the Problem Easy Immune Health July 2014?

  • Vitamin K, Vitamin A, Magnesium, Calcium - it also has the following graphic

CLICK HERE for LIQUID details

SOLID details in spreadsheet and RTF files attached to the bottom of this page* short URL for this page = http://is.gd/cofactors *## See also ZINC

• Zinc and Vitamin D** category listing has items along with related searches__

• Comment by a person: The Vit D Receptor has a tiny zinc finger on the end of it, so if we don't get enough zinc we can't activate our VDR's

Cofactors from a single source - $1.40/day - Found May 2015

Bone Renewal Amazon

$40 for 30 days os serviings (5)- 2 breakfast, 3 dinner