Magnesium and K2 Optimize Your Vitamin D Supplementation


This text was beforehand printed June 15, 2020, and has been up to date with new data.

Optimizing your vitamin D stage is ideally achieved by means of smart solar publicity. Nonetheless, many merely are unable to acquire enough ranges from the solar alone and want supplemental vitamin D. On this case, dietary synergies develop into an essential issue.

In keeping with analysis by GrassrootsHealth,1 “mixed consumption of each supplemental magnesium and vitamin K2 has a better impact on vitamin D ranges than both individually,” and “these taking each supplemental magnesium and vitamin K2 have a better vitamin D stage for any given vitamin D consumption quantity than these taking both supplemental magnesium or vitamin K2 or neither.”

You Want 2.5 Occasions Extra D if Not Taking Magnesium and K2

GrassrootsHealth is a nonprofit, unbiased public well being analysis institute that has been conducting large-scale population-based nutrient analysis since 2007.2 Whereas a big focus is on vitamin D, the group has additionally branched into different vitamins.

Its D*motion undertaking features a world cohort of over 10,000 self-subscribed people who anonymously present details about their complement use and total well being standing.

GrassrootsHealth analysis reveals blood ranges within the vary of 40 nanograms per milliliter to 60 ng/ml (100 nanomoles per liter to 150 nmol/L) are secure, efficient and can decrease total illness incidence and well being care prices.3

That stated, different vitamins have been proven to work synergistically with vitamin D, and being poor in them can considerably affect your vitamin D standing as properly. Importantly, knowledge from practically 3,000 people reveal you want 244% extra oral vitamin D in case you’re not additionally taking magnesium and vitamin K2. As reported by GrassrootsHealth:4

“… 244% extra supplemental vitamin D was wanted for 50% of the inhabitants to realize 40 ng/ml (100 nmol/L) for these not taking supplemental magnesium or vitamin K2 in comparison with those that normally took each supplemental magnesium and vitamin K2.”

What this implies in sensible phrases is that in case you take all three dietary supplements together, you want far much less oral vitamin D as a way to obtain a wholesome vitamin D stage.

Vitamin D Dose-Response

How Magnesium Impacts Vitamin D

I’ve beforehand written concerning the significance of taking vitamin K2 to keep away from problems related to extreme calcification in your arteries while you’re taking high-dose supplemental vitamin D. The truth is, relative vitamin K2 deficiency is usually what produces signs of “vitamin D toxicity.”

That stated, magnesium can also be a vital a part of the equation, as it’s a part vital for the activation of vitamin D. With out enough quantities of it, your physique can’t correctly make the most of the vitamin D you are taking.5,6,7,8

This really helps clarify why many want somewhat excessive doses of vitamin D to optimize their ranges — it may very well be that they merely have inadequate quantities of magnesium of their system to activate the vitamin D. As famous by Mohammed Razzaque, professor of pathology at Lake Erie School of Osteopathic Drugs in Pennsylvania:9

“Individuals are taking vitamin D dietary supplements however do not realize the way it will get metabolized. With out magnesium, vitamin D will not be actually helpful. By consuming an optimum quantity of magnesium, one could possibly decrease the dangers of vitamin D deficiency, and cut back the dependency on vitamin D dietary supplements.”

In keeping with a scientific overview10,11 printed in 2018, as many as 50% of Individuals taking vitamin D dietary supplements might not get important profit because the vitamin D merely will get saved in its inactive type, and the explanation for it’s because they’ve inadequate magnesium ranges.

Analysis printed in 2013 additionally highlighted this concern, concluding that increased magnesium consumption helps cut back your threat of vitamin D deficiency by activating extra of it. As famous by the authors:12

“Excessive consumption of complete, dietary or supplemental magnesium was independently related to considerably diminished dangers of vitamin D deficiency and insufficiency respectively.

Consumption of magnesium considerably interacted with consumption of vitamin D in relation to threat of each vitamin D deficiency and insufficiency … Our preliminary findings point out it’s potential that magnesium consumption alone or its interplay with vitamin D consumption might contribute to vitamin D standing.”

Equally, GrassrootsHealth has discovered13 you want 146% extra vitamin D to realize a blood stage of 40 ng/ml (100 nmol/L) if you don’t take supplemental magnesium, in comparison with taking your vitamin D with at the least 400 mg of magnesium per day.

Vitamin D Dose-Response by Supplemental Magnesium Intake

The interaction between magnesium and vitamin D is not a one-way avenue, although. It goes each methods. Curiously, whereas vitamin D improves magnesium absorption,14 taking massive doses of vitamin D can even deplete magnesium.15 Once more, the explanation for that’s as a result of magnesium is required within the conversion of vitamin D into its lively type.

Nutritional vitamins D, B12 and Magnesium Might Have an effect on COVID-19 Outcomes

Whereas vitamin D and magnesium are essential for total well being year-round, they might be of explicit significance proper now, as we’re nonetheless coping with the COVID-19 pandemic in lots of areas of the world, and a second wave is predicted within the fall.

In keeping with preliminary analysis,16,17 that’s nonetheless present process peer overview, older COVID-19 sufferers given a mix of vitamin D, magnesium and vitamin B12 fared considerably higher than those that didn’t obtain the dietary supplements:

“Between 15 January and 15 April 2020, 43 consecutive COVID-19 sufferers aged ≥50 have been recognized. 17 sufferers obtained DMB [vitamin D, magnesium and B12] and 26 sufferers didn’t. Baseline demographic traits between the 2 teams have been comparable.

Considerably fewer DMB sufferers than controls required initiation of oxygen remedy subsequently all through their hospitalization (17.6% vs 61.5%). DMB publicity was related to odds ratios of 0.13 … and 0.15 … for oxygen remedy want and/or intensive care help on univariate and multivariate analyses respectively.

Conclusions: DMB mixture in older COVID-19 sufferers was related to a big discount in proportion of sufferers with scientific deterioration requiring oxygen help and/or intensive care help. This research helps additional bigger randomized management trials to establish the complete good thing about DMB in ameliorating COVID-19 severity.”

Indicators of Vitamin D Deficiency

The concept vitamin D would possibly play a job in COVID-19 severity is sensible contemplating its significance in infections, together with viral infections, usually. Vitamin D helps regulate your immune operate, and deficiency is related to extra frequent infections and inflammation-related diseases of every type. Different frequent indicators and signs of vitamin D deficiency embrace:18

  • Muscle weak point and fatigue
  • Bone and joint ache, in addition to fractures
  • Despair
  • Impaired cognition and complications
  • Sluggish wound therapeutic

Lengthy-term deficiency can even contribute to extra power well being issues, together with rickets, heart problems and autoimmune illness.19 Danger elements for vitamin D deficiency embrace:

  • Not often spending time open air and/or all the time sporting sunscreen
  • Having darker pores and skin
  • Being over the age of fifty
  • Weight problems
  • Having gastrointestinal issues

Optimize Your Vitamin D Earlier than Fall

Other than age and comorbidities comparable to diabetes, weight problems and coronary heart illness, vitamin D deficiency has additionally been recognized as an underlying issue that considerably impacts COVID-19 severity and mortality. I talk about this in “Vitamin D Is Instantly Correlated to COVID-19 End result.”

The next graph is from a Might 18, 2020, letter20 to the Federal Chancellor of Germany, Angela Merkel, from retired biochemist Bernd Glauner and Lorenz Borsche, wherein they spotlight research21 displaying a transparent correlation between COVID-19 mortality and vitamin D ranges.

correlation covid 19 death rate

It is essential to notice that, like most coronaviruses, SARS-CoV-2 circumstances can reemerge within the fall when temperatures and humidity ranges drop, thereby growing the virus’ transmissibility.

To enhance your immune operate and decrease your threat of viral infections, you will wish to elevate your vitamin D to a stage between 60 ng/mL and 80 ng/mL earlier than fall. In Europe, the measurements you are on the lookout for are 150 nmol/L and 200 nmol/L. Optimizing your vitamin D is especially essential in case you are older or have darker pores and skin.

One of many best and most cost-effective methods of measuring your vitamin D stage is to take part within the GrassrootsHealth’s personalised diet undertaking, which features a vitamin D testing package, both alone or together with the omega-3 check. That is achieved within the comfort of your property.

To verify your vitamin D stage and immune system operate are optimized, comply with these three steps:

1. First, measure your vitamin D stage — As soon as you already know what your blood stage is, you may assess the dose wanted to take care of or enhance your stage. The best strategy to elevate your stage is by getting common, secure solar publicity, however in case you’re very dark-skinned, you could have to spend about 1.5 hours a day within the solar to have any noticeable impact.

These with very gentle pores and skin may have solely quarter-hour a day, which is way simpler to realize. Nonetheless, they too will sometimes battle to take care of ideally suited ranges in the course of the winter. So, relying in your state of affairs, you could want to make use of an oral vitamin D3 complement. The following query then turns into, how a lot do you want?

2. Assess your individualized vitamin D dosage — To do this, you may both use the chart beneath, or use GrassrootsHealth’s Vitamin D*calculator. To transform ng/mL into the European measurement (nmol/L), merely multiply the ng/mL measurement by 2.5. To calculate how a lot vitamin D you could be getting from common solar publicity along with your supplemental consumption, think about using the DMinder app.22

Vitamin D - Serum Level

3. Retest in three to 6 months — Lastly, you will have to remeasure your vitamin D stage in three to 6 months, to judge how your solar publicity and/or complement dose is working for you.

Not solely will optimizing your vitamin D be an essential technique for you and your loved ones, however it might be actually useful to begin enthusiastic about your group as properly.

Should you can, converse to pastors in church buildings with massive congregations of individuals of shade and assist them begin a program getting their congregation on vitamin D, and you probably have a member of the family or know anybody who’s in an assisted dwelling facility, meet with the director of this system and encourage them to get everybody examined or at the least begin them on vitamin D.

We actually want a military of individuals to make a distinction and construct up the immune resiliency of the inhabitants as we combat COVID and different respiratory illnesses. It’s by no means too late to start.

For further data on the worth of vitamin D in reducing your threat for COVID-19, please see my paper within the journal Vitamins,23 which highlights proof that individuals and physicians can use or advocate vitamin D dietary supplements to forestall or deal with COVID-19 in gentle of their security and large therapeutic window.



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