Story at-a-glance
- If you take supplemental vitamin D3, you also need to be mindful of taking extra vitamin K2 and magnesium
- It’s important to increase your vitamin K2 intake when taking high-dose supplemental vitamin D to avoid complications associated with excessive arterial calcification
- You need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day
- Vitamin D improves magnesium absorption, but taking large doses of vitamin D can deplete magnesium, as magnesium is required in the conversion of vitamin D into its active form
- Combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually. You need 244% more oral vitamin D if you’re not concomitantly taking magnesium and vitamin K2
Optimizing your vitamin D level is ideally done through sensible sun exposure. However, many simply are unable to obtain sufficient levels from the sun alone and need supplemental vitamin D. In this case, nutritional synergies become an important factor.
According to research by GrassrootsHealth,1 “combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually,” and “those taking both supplemental magnesium and vitamin K2 have a higher vitamin D level for any given vitamin D intake amount than those taking either supplemental magnesium or vitamin K2 or neither.”
You Need 2.5 Times More 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 2007.2While a significant focus is on vitamin D, the organization has also branched into other nutrients.
Its D*action project includes a global cohort of over 10,000 self-subscribed individuals who, anonymously, provide information about their supplement use and overall health status.
GrassrootsHealth research shows blood levels in the range of 40 nanograms per milliliter to 60 ng/ml (100 nanomoles per liter to 150 nmol/L) are safe, effective and will lower overall disease incidence and health care costs.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 from nearly 3,000 individuals reveal you need 244% more oral vitamin D if you’re not also taking magnesium and vitamin K2. As reported by GrassrootsHealth:4
“… 244% more supplemental vitamin D was needed for 50% of the population to achieve 40 ng/ml (100 nmol/L) for those not taking supplemental magnesium or vitamin K2 compared to those who usually took both supplemental magnesium and vitamin K2.”
What this means in practical terms is that if you take all three supplements in combination, you need far less oral vitamin D in order to achieve a healthy vitamin D level.
How Magnesium Affects Vitamin D
I’ve previously written about the importance of taking vitamin K2 when you’re taking high-dose supplemental vitamin D to avoid complications associated with excessive calcification in your arteries. In fact, relative vitamin K2 deficiency is typically what produces symptoms of “vitamin D toxicity.”
That said, magnesium is also a crucial part of the equation, as it is a component necessary for the activation of vitamin D. Without sufficient amounts of it, your body cannot properly utilize the vitamin D you’re taking.5,6,7,8
This actually helps explain why many need rather high doses of vitamin D to optimize their levels — it could be that they simply have insufficient amounts of magnesium in their system to activate the vitamin D. As noted by Mohammed Razzaque, professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania:9
"People are taking vitamin D supplements but don't realize 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 deficiency, and reduce the dependency on vitamin D supplements.”
According to a scientific review10,11 published in 2018, as many as 50% of Americans taking vitamin D supplements may not get significant benefit as the vitamin D simply gets stored in its inactive form, and the reason for this is because they have insufficient magnesium levels.
Research published in 2013 also highlighted this issue, concluding that higher magnesium intake helps reduce your risk of vitamin D deficiency by activating more of it. As noted by the authors:12
“High intake of total, dietary or supplemental magnesium was independently associated with significantly reduced risks of vitamin D deficiency and insufficiency respectively.
Intake of magnesium significantly interacted with intake of vitamin D in relation to risk of both vitamin D deficiency and insufficiency … Our preliminary findings indicate it is possible that magnesium intake alone or its interaction with vitamin D intake may contribute to vitamin D status.”
Similarly, GrassrootsHealth has found13 you need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day.
The interplay between magnesium and vitamin D isn’t a one-way street, though. It goes both ways. Interestingly, while vitamin D improves magnesium absorption,14 taking large doses of vitamin D can also deplete magnesium.15 Again, the reason 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-19 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-19 pandemic in many areas of the world, and a second wave is expected in the fall.
According to preliminary research,16,17 that is still undergoing peer review, older COVID-19 patients given a combination of vitamin D, magnesium and vitamin B12 fared significantly better than those who did not receive the supplements:
“Between 15 January and 15 April 2020, 43 consecutive COVID-19 patients aged ≥50 were identified. 17 patients received DMB [vitamin D, magnesium and B12] and 26 patients did not. Baseline demographic characteristics between the two groups were similar.
Significantly fewer DMB patients than controls required initiation of oxygen therapy subsequently throughout their hospitalization (17.6% vs 61.5%). DMB exposure was associated with odds ratios of 0.13 … and 0.15 … for oxygen therapy need and/or intensive care support on univariate and multivariate analyses respectively.
Conclusions: DMB combination in older COVID-19 patients was associated with a significant reduction in proportion of patients with clinical deterioration requiring oxygen support and/or intensive care support. This study supports further larger randomized control trials to ascertain the full benefit of DMB in ameliorating COVID-19 severity.”
Signs of Vitamin D Deficiency
The idea that vitamin D might play a role in COVID-19 severity makes sense considering its importance in infections, including viral infections, in general. Vitamin D helps regulate your immune function, and deficiency is associated with more frequent infections and inflammation-related illnesses of all types. Other common signs and symptoms of vitamin D deficiency include:18
- Muscle weakness and fatigue
- Bone and joint pain, as well as fractures
- Depression
- Impaired cognition and headaches
- Slow wound healing
To improve your immune function and lower your risk of viral infections, you’ll want to raise your vitamin D to a level 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 factors for vitamin D deficiency include:
- Rarely spending time outdoors and/or always wearing sunscreen
- Having darker skin
- Being over the age of 50
- Obesity
- Having gastrointestinal problems
Optimize Your Vitamin D Before Fall
Aside from age and comorbidities such as diabetes, obesity and heart disease, vitamin D deficiency has also been identified as an underlying factor that significantly impacts COVID-19 severity and mortality. I discuss this in “Vitamin D Is Directly Correlated to COVID-19 Outcome.”
The following graph is from a May 18, 2020, letter20 to the Federal Chancellor of Germany, Angela Merkel, from retired biochemist Bernd Glauner and Lorenz Borsche, in which they highlight studies21 showing a clear correlation between COVID-19 mortality and vitamin D levels.
It’s important to note that experts are already warning SARS-CoV-2 may reemerge in the fall when temperatures and humidity levels drop, thereby increasing the virus’ transmissibility.
To improve your immune function and lower your risk of viral infections, you’ll want to raise your vitamin D to a level 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.
One of the easiest and most cost-effective ways of measuring your vitamin D level is to participate in the GrassrootsHealth’s personalized nutrition project, which includes a vitamin D testing kit, either alone or in combination with the omega-3 test. This is done in the convenience of your home.
To make sure your vitamin D level and immune system function are optimized, follow these three steps:
1. First, measure your vitamin D level — Once you know what your blood level is, you can assess the dose needed to maintain or improve your level. The easiest way to raise your level is by getting regular, safe sun exposure, but if you’re very dark-skinned, you may need to spend about 1.5 hours a day in the sun to have any noticeable effect.
Those with very light skin may need only 15 minutes a day, which is far easier to achieve. Still, they too will typically struggle to maintain ideal levels during 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 convert 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 sun exposure in addition to your supplemental intake, consider using the DMinder app.22
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 sun exposure and/or supplement dose is working for you.
Not only will optimizing your vitamin D be an important strategy for you and your family, but it would be really helpful to start thinking about your community as well.
If you can, speak to pastors in churches with large congregations of people of color and help them start a program getting their congregation 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 encourage them to get everyone tested or at least start them on vitamin D.
I am currently in the process of writing a comprehensive resource book to help you in this effort. We really need an army of people to make a difference and build up the immune resiliency of the population before the next wave hits in the fall. This will work FAR better than any unsafe and untested vaccine that will most likely never be ready by the fall anyway.
For full references please use source link below.
FAQs
Should I take magnesium with vitamin D and K2? ›
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
Can you take vitamin K2 and magnesium together? ›No interactions were found between magnesium citrate and Vitamin K2. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.
What are the benefits of D3 and K2 and magnesium? ›Our Pure Vitamin D3, K2 & Magnesium is the perfect blend of essentials for everyday use. This product can improve your circulation, bone health and blood flow, as well as boost your body's immune system.
Should magnesium and vitamin D be taken at the same time? ›Yes! You can and should take magnesium and vitamin D together. In fact, the bioavailability of vitamin D largely relies on magnesium. Also, many nutrients wouldn't work efficiently without magnesium, further highlighting the importance of this mineral!
Can I take D3 K2 and magnesium at the same time? ›Interactions between your drugs. No interactions were found between K2 Plus D3 and magnesium oxide.
Why should you not take magnesium and vitamin D3 together? ›Using cholecalciferol together with magnesium citrate can lead to elevated magnesium blood levels, particularly in individuals with reduced kidney function.
What vitamins Cannot be taken with magnesium? ›“It can interfere with absorption of other minerals, so if you take a multivitamin, calcium or zinc, take magnesium at a different time of day,” Cooperman warns.
Who should not take K2 supplements? ›Vitamin K2 Contraindications
You should not use this medicine if you have had an allergic reaction to any single vitamin or multivitamin. Do not use this medicine if you are under 18 years old.
Magnesium and calcium/multivitamin
But if you do take magnesium, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals found in the multivitamin, like iron and zinc.
Optimal bone strength
Vitamin K2, along with vitamin D and magnesium ensures that this calcium is used effectively within the body. Magnesium and vitamin D are needed to aid calcium absorption while vitamin K2 ensures the calcium is correctly deposited where it is required, into the bones and not the arteries.
What form of magnesium is best for vitamin D absorption? ›
MAGNESIUM GLYCINATE – The Best Absorbed Form of Magnesium.
Should you take Vitamin K2 if you take Vitamin D3? ›Current research shows the important synergistic relationship between Vitamin K2 and Vitamin D3. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries.
How much magnesium do you need when taking vitamin D? ›According to the National Institutes of Health (NIH), the recommended amount of magnesium is 400-420 milligrams per day for men, and 310-320 mg a day for women.
What depletes vitamin D? ›- You don't get enough vitamin D in your diet.
- You don't absorb enough vitamin D from food (a malabsorption problem)
- You don't get enough exposure to sunlight.
- Your liver or kidneys cannot convert vitamin D to its active form in the body.
A general rule of thumb is to take at least 100mg of magnesium per 1,000 IU of vitamin D3.
Does vitamin D deplete magnesium? ›Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
How do you know if your magnesium is low? ›How is magnesium deficiency diagnosed? Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Can I take vitamin D and magnesium at night? ›It is a good idea to take magnesium before bed because it can help you sleep. Because calcium and magnesium compete for absorption, they should not be consumed at the same time. Another reason that it is not good to take calcium at night is because vitamin D should be combined with complete meals.
What happens when you take magnesium and vitamin D together? ›Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
What should I take with vitamin D for better absorption? ›So, if you're taking your Vitamin D supplement at breakfast, lunch, or dinner, you can pair it with a food containing healthy fat. Try eating avocado, whole eggs, fatty fish, nuts, extra virgin olive oil, or full-fat dairy with your supplement to improve Vitamin D absorption.
What prevents vitamin D absorption? ›
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
What is the best vitamin to take with magnesium? ›Magnesium and zinc
All minerals and vitamins need the proper conditions for your body to absorb them properly. When taken together, magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc does the job of allowing it to absorb magnesium more effectively.
If you're looking to get more vitamin D in your diet, take it with a side of magnesium. That mineral appears to help regulate levels of vitamin D, which in turn manages the levels of other minerals such as calcium and phosphorus.
What interferes with magnesium absorption? ›Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Can vitamin K2 cause blood clots? ›It is responsible for making blood coagulate or thicken, to form a clot.
Does vitamin K2 make blood clot? ›Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting.
What happens when you start taking vitamin K2? ›When you take Vitamin K2, it helps your body to produce more of the protein needed for blood clotting. It also helps to keep your bones healthy by keeping calcium in your bones and out of your arteries. Vitamin K2 is also essential for heart health because it helps prevent the arteries from hardening.
Which 2 vitamins should not be taken together? ›Vitamin C and B12
It's not advised to take vitamin C and vitamin B-12 at the same time, says Litt. That's because high doses of vitamin C can reduce the amount of vitamin B-12 that's absorbed and metabolized by the body, she says. Be sure to take vitamin C at least two hours after vitamin B-12.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
What vitamins cancel each other out? ›Some vitamins that should not be taken together, or have dosage limitations, include vitamin C with vitamin B-12, vitamin A supplement with vitamin A-rich foods, folic acid (vitamin B9) and vitamin B12, and vitamin E with vitamin K.
Do I need to take calcium if I take vitamin K2? ›
Thus, calcium in tandem with vitamin K2 may well be the solution for bringing necessary bone benefits while circumventing an increased risk for heart disease.
What is the best time to take vitamin K2? ›You can take vitamin K2 at any time of the day, as long as it's with a meal or snack that contains some fat.
Do I need to take K2 daily? ›How much vitamin K2 do you need a day? Adults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Children under 12 need just 45 micrograms per day. People with particular medical conditions may need more, as recommended by their doctor.
Does magnesium increase intestinal absorption of vitamin D? ›Magnesium is an essential cofactor for vitamin D synthesis, and activated vitamin D, in turn, can increase intestinal absorption of magnesium and, therefore, can form a feed-forward loop to maintain its homeostasis.
Can vitamin K2 reverse wrinkles? ›Adequate dietary vitamin K2 prevents calcification of our skin's elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles.
Does vitamin K2 lower cholesterol? ›Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol.
How much K2 and D3 should I take daily? ›Vitamin D3 and vitamin K2 work together directly, but the dosages of these two vitamins are independent of each other, which means that no matter how much vitamin D3 you take, the optimal dosage in order to benefit from the full effect of vitamin K2 always remains the same - between 100 and 200 mcg per day (see above ...
Why you can't skip magnesium if you're taking vitamin D? ›Remember, magnesium deficiency prevents the body from using the Vitamin D you are supplementing it with. Additionally, the Journal of the American Osteopathic Association points out that people with low magnesium levels who supplement with Vitamin D show markedly higher levels of calcium and phosphorus.
What is the root cause of vitamin D deficiency? ›Vitamin D deficiency is most commonly caused by a lack of exposure to sunlight. Some disorders can also cause the deficiency. The most common cause is lack of exposure to sunlight, usually when the diet is deficient in vitamin D, but certain disorders can also cause the deficiency.
What are the five signs you may have vitamin D deficiency? ›- Fatigue.
- Not sleeping well.
- Bone pain or achiness.
- Depression or feelings of sadness.
- Hair loss.
- Muscle weakness.
- Loss of appetite.
- Getting sick more easily.
Which fruit is rich in vitamin D? ›
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
Does magnesium and vitamin d3 work together? ›The body needs magnesium to activate and transport vitamin D. In return, vitamin D can enhance magnesium absorption and retention. Working together, magnesium and vitamin D can benefit musculoskeletal, metabolic, and heart health. Vitamin D and magnesium are clearly both vital for overall health.
Does magnesium interfere with Vitamin K? ›No interactions were found between magnesium oxide and Vitamin K.
How much magnesium should I take with vitamin D3? ›A general rule of thumb is to take at least 100mg of magnesium per 1,000 IU of vitamin D3.
Does magnesium and vitamin D3 work together? ›The body needs magnesium to activate and transport vitamin D. In return, vitamin D can enhance magnesium absorption and retention. Working together, magnesium and vitamin D can benefit musculoskeletal, metabolic, and heart health. Vitamin D and magnesium are clearly both vital for overall health.
What vitamins should be taken with K2? ›Take your Vitamin K2 supplement with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your Vitamin D3. Most people take their D3 with breakfast and K2 at dinner time and this seems sensible, as some research shows that D3 is more effective if not taken at the same time as K2.
Does K2 cause blood clots? ›It is responsible for making blood coagulate or thicken, to form a clot.
When should you not take vitamin K2? ›Vitamin K2 Contraindications
You should not use this medicine if you have had an allergic reaction to any single vitamin or multivitamin. Do not use this medicine if you are under 18 years old.
Some factors that may reduce or block its absorption include: Conditions such as celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis. These can all affect the intestines, preventing them from absorbing vitamin D found in food.
Does magnesium deplete vitamin D? ›Magnesium can help boost vitamin D levels. Here are foods that are rich in these minerals. If you're looking to get more vitamin D in your diet, take it with a side of magnesium. That mineral appears to help regulate levels of vitamin D, which in turn manages the levels of other minerals such as calcium and phosphorus.
Do you need K2 to absorb vitamin D? ›
Current research shows the important synergistic relationship between Vitamin K2 and Vitamin D3. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries.
Does vitamin K2 clean arteries? ›Scientifically reviewed by Dr. Gary Gonzalez, MD, in May 2022. Written by: Jennifer Ming. In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.
What are symptoms of low vitamin K2? ›Since vitamin K is responsible for blood clotting, a vitamin K2 deficiency manifests itself in very heavy bleeding in injuries. Vitamin K2 deficiency is also noticeable through nosebleeds, bleeding of the mucous membranes and bruises. In the case of a vitamin K2 deficiency, bruises can be caused by a slight pressure.