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	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	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 Vitamin D Receptor Thus results 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 227 items
• Overview Magnesium and vitamin D
• All items in category Magnesium and vitamin D 369 items
• Vitamin K and Vitamin D
• All items in category Vitamin K and vitamin D 157 items
• All items in category Supplementing vitamin D 107 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
• 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 90 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