Magnesium and K2 Optimize Your Vitamin D Supplementation

This article was previously published June 15, 2020, and has been updated with new information.

Optimizing your vitamin D level is ideally done through sensible sunshine exposure. Nonetheless, numerous simply are unable to obtain sufficient levels from the sunlight alone and need supplemental vitamin D. In this case, nutritional synergies become an important factor.

According to study by GrassrootsHealth, 1 “combined intake of both supplementary magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually, ” and “those taking both supplementary magnesium and vitamin K2 have a higher vitamin D position for any given vitamin D intake amount than those making either supplemental magnesium or vitamin K2 or neither.”

You Need 2.5 Times bigger D if Not Taking Magnesium and K2

GrassrootsHealth is a nonprofit, independent public health research institute that has been conducting large-scale population-based nutrient research since 2007.2 While a significant focus is on vitamin D, the organization has also forked into other nutrients.

Its D* war project includes a world cohort of over 10,000 self-subscribed individuals who anonymously provide detailed information on their augment use and overall health status.

GrassrootsHealth research evidences blood elevations within the limits of 40 nanograms per milliliter to 60 ng/ ml( 100 nanomoles per liter to 150 nmol/ L) are safe, effective and will lower overall canker frequency and health overheads. 3

That said, other nutrients have been shown to work synergistically with vitamin D, and being deficient in them can significantly influence your vitamin D status as well. Importantly, data regarding roughly 3,000 people reveal it is necessary to 244% more oral vitamin D if you’re not also making magnesium and vitamin K2. As reported by GrassrootsHealth: 4

” … 244% more supplemental vitamin D is necessary to 50% of the population to achieve 40 ng/ ml( 100 nmol/ L) for those working not making supplemental magnesium or vitamin K2 compared to those who usually made both supplemental magnesium and vitamin K2. “

What this wants in practical terms is that if you take all three adds-on in combination, you need far less oral vitamin D in order to achieve a healthful vitamin D level.

Vitamin D Dose-Response

How Magnesium Affect Vitamin D

I’ve previously written about the importance of take vitamin K2 to avoid complications associated with undue calcification in your arteries when you’re taking high-dose supplemental vitamin D. In fact, relative vitamin K2 deficiency is typically what produces symptoms of “vitamin D toxicity.”

That said, magnesium is likewise an essential element of the equation, as it is a component necessary for the activation of vitamin D. Without sufficient sums of it, your person cannot properly utilize the vitamin D you’re taking. 5,6, 7,8

This actually helps explain why numerous need rather high doses of vitamin D to optimize their levels — it could be that they simply have insufficient quantities of magnesium in their method to activate the vitamin D. As noted by Mohammed Razzaque, prof of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania: 9

“People are taking vitamin D supplements but don’t recognize how it gets metabolized. Without magnesium, vitamin D is not really useful. By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D insufficiency, and increase the dependency on vitamin D supplements.”

According to a technical review1 0,11 be made available in 2018, as countless as 50% of Americans taking vitamin D supplements may not get substantial benefit as the vitamin D simply get stored in its inactive organize, and the reason for this is because they have insufficient magnesium levels.

Research published in 2013 also highlighted this issue, concluding that higher magnesium uptake helps reduce your risk of vitamin D scarcity by trigger more of it. As noted by the authors: 12

“High intake of total, dietary or supplemental magnesium was separately associated with significantly reduced perils of vitamin D insufficiency and paucity respectively.

Intake of magnesium enormously interacted with intake of vitamin D in relation to risk of both vitamin D shortfall and paucity … Our preliminary findings indicate it is possible that magnesium intake alone or its interaction with vitamin D uptake may contribute to vitamin D status.”

Similarly, GrassrootsHealth has found1 3 it is necessary to 146% more vitamin D to achieve a blood level of 40 ng/ ml( 100 nmol/ L) if you is not make supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day.

Vitamin D Dose-Response by Supplemental Magnesium Intake

The interplay between magnesium and vitamin D isn’t a one-way street, though. It starts both courses. Interestingly, while vitamin D improves magnesium absorption, 14 taking huge quantities of vitamin D can also deplete magnesium. 15 Again, the above reasons for that is because magnesium is required in the conversion of vitamin D into its active form.

Vitamins D, B12 and Magnesium May Affect COVID-1 9 Outcomes

While vitamin D and magnesium are important for overall health year-round, they may be of particular importance right now, as we’re still dealing with the COVID-1 9 pandemic in many areas of the world, and a second wave is expected in the fall.

According to preliminary study, 16,17 that is still undergoing peer review, older COVID-1 9 patients given a combination of vitamin D, magnesium and vitamin B12 fared significantly better than those who did not receive the augments πŸ˜› TAGEND

“Between 15 January and 15 April 2020, 43 consecutive COVID-1 9 patients aged >= 50 to be determined. 17 cases received DMB[ vitamin D, magnesium and B12] and 26 patients should not. Baseline demographic characteristics between the two groups were similar.

Significantly fewer DMB patients than switches required initiation of oxygen regiman subsequently throughout their hospitalization( 17.6% vs 61.5% ). DMB exposure was associated with odds ratios of 0.13 … and 0.15 … for oxygen regiman need and/ or intense attend support on univariate and multivariate resolutions respectively.

Conclusions: DMB combination in older COVID-1 9 patients is connected with a significant reduction in proportion of cases with clinical deterioration involving oxygen reinforce and/ or intensive care support. This study substantiates further big randomized controller experiments to ascertain the full welfare of DMB in ameliorating COVID-1 9 severity.”

Clues of Vitamin D Deficiency

The idea that vitamin D might play a role in COVID-1 9 seriousnes spawns feel considering its importance in infections, including viral illness, in general. Vitamin D cures regulate your immune gathering, and shortfall is associated with more frequent illness and inflammation-related healths of all types. Other common signeds and indications of vitamin D deficiency include: 18

Muscle weakness and fatigue

Bone and seam agony, as well as fractures


Impaired cognition and headaches

Slow wound healing

To improve your immune function and lower the health risks of viral illness, you’ll want to raise your vitamin D to a stage between 60 ng/ mL and 80 ng/ mL by fall. In Europe, the measurements you’re looking for are 150 nmol/ L and 200 nmol/ L. Optimizing your vitamin D is particularly important if you are older or have darker skin.

Long-term deficiency can also contribute to more chronic health problems, including rickets, cardiovascular disease and autoimmune disease. 19 Risk points for vitamin D deficiency include πŸ˜› TAGEND

Rarely spend time outdoors and/ or ever wearing sunscreen

Having darker skin

Being over the age of 50


Having gastrointestinal problems

Optimize Your Vitamin D Before Fall

Aside from age and comorbidities such as diabetes, obesity and coronary thrombosis, vitamin D deficiency has also been identified as an underlying ingredient that vastly impacts COVID-1 9 harshnes and fatality. I discuss this in “Vitamin D Is Directly Correlated to COVID-1 9 Outcome.”

The following diagram is from a May 18, 2020, letter2 0 to the Federal Chancellor of Germany, Angela Merkel, from retired biochemist Bernd Glauner and Lorenz Borsche, in which they spotlit studies2 1 indicating a clear correlation between COVID-1 9 mortality and vitamin D levels.

correlation covid 19 death rate

It’s important to note that, like most coronaviruses, SARS-CoV-2 examples can reemerge in the die when temperatures and humidity grades stop, thereby increasing the virus’ transmissibility.

To improve your immune part and lower your risk of viral infections, you’ll want to raise your vitamin D to a grade between 60 ng/ mL and 80 ng/ mL before fall. In Europe, the measurements you’re looking for are 150 nmol/ L and 200 nmol/ L. Optimizing your vitamin D is particularly important if you are older or have darker skin.

One of the easiest and most cost-effective ways of measuring your vitamin D level is to participate in the GrassrootsHealth’s personalized nutrition activity, which includes a vitamin D testing kit, either alone or in combination with the omega-3 test. This is done in the appliance of your home.

To make sure your vitamin D stage and immune organization gathering are optimized, complete the following three gradations πŸ˜› TAGEND

1. First, measure your vitamin D statu — Once you know what your blood level is, you can assess the dose needed to maintain or improve your degree. The easiest way to raise your elevation is by getting regular, safe sunlight showing, but if you’re very dark-skinned, you may need to spend about 1.5 hours per day in the sunbathe to have any pronounced effect.

Those with very light skin may need only 15 minutes per day, which is far easier to achieve. Still, they more will typically struggle to maintain ideal status in the winter. So, depending on your situation, you may need to use an oral vitamin D3 supplement. The next question then becomes, how much do you need?

2. Assess your individualized vitamin D dosage — To do that, you can either use the chart below, or use GrassrootsHealth’s Vitamin D* calculator. To alter ng/ mL into the European measurement( nmol/ L ), simply multiply the ng/ mL measurement by 2.5. To calculate how much vitamin D you may be getting from regular sunlight revelation in addition to your supplemental uptake, consider using the DMinder app. 22

Vitamin D - Serum Level

3. Retest in three to six months — Lastly, you’ll need to remeasure your vitamin D level in three to six months, to evaluate how your sunshine revelation and/ or complement quantity is working for you.

Not exclusively will optimizing your vitamin D be an important strategy for you and their own families, but it would be really helpful to start thinking about their own communities as well.

If you can, speak to clergymen in religious with enormous parishes of people of color and help them start a program getting their flock on vitamin D, and if you have a family member or know anyone who is in an assisted living facility, meet with the director of the program and encourages them to get everyone researched or at least start them on vitamin D.

We genuinely need an horde of parties to make a difference and building and strengthening the immune resiliency of the population as we engaged COVID and other respiratory diseases. It’s never too late to begin.

For extra information on the value of vitamin D in devalue your risk for COVID-1 9, satisfy assure my paper in the gazette Nutrients, 23 which highlights proofs that parties and physicians can use or recommend vitamin D adds-on to prevent or plow COVID-1 9 in light of their safety and wide therapeutic window.


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