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<p class="seo-highlighter">FYI How not to pee out your vitamin D
supplements.<br>
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<h1 class="seo-highlighter"><span id="bcr_lblSubject">Magnesium and
K2 Optimize Your Vitamin D Supplementation</span></h1>
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Story at-a-glance </h3>
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<ul>
<li>
<span id="bcr_rptStory_cslStory_0">If you take supplemental
vitamin D3, you also need to be mindful of taking extra
vitamin K2 and magnesium</span>
</li>
<li>
<span id="bcr_rptStory_cslStory_1">It’s important to
increase your vitamin K2 intake when taking high-dose
supplemental vitamin D to avoid complications associated
with excessive arterial calcification</span>
</li>
<li>
<span id="bcr_rptStory_cslStory_2">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</span>
</li>
<li>
<span id="bcr_rptStory_cslStory_3">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</span>
</li>
<li>
<span id="bcr_rptStory_cslStory_4">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</span></li>
</ul>
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<p>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.</p>
<p>According to research by GrassrootsHealth,<sup
style="font-size: 10px;"><span id="edn1"
data-hash="#ednref1">1</span></sup> “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.” </p>
<h2>You Need 2.5 Times More D if Not Taking Magnesium and K2</h2>
<p>GrassrootsHealth is a nonprofit, independent public
health research institute that has been conducting
large-scale population-based nutrient research since 2007.<sup
style="font-size: 10px;"><span id="edn2"
data-hash="#ednref2">2</span></sup> While a
significant focus is on vitamin D, the organization has
also branched into other nutrients. </p>
<p>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. </p>
<p>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.<sup
style="font-size: 10px;"><span id="edn3"
data-hash="#ednref3">3</span></sup></p>
<p>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:<sup style="font-size: 10px;"><span
id="edn4" data-hash="#ednref4">4</span></sup></p>
<blockquote>
<p><em>“… 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.”</em></p>
</blockquote>
<p>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.</p>
<figure class="center-img">
<img alt="Vitamin D Dose-Response" class=" mlazyloaded"
data-mlazyload-src="https://media.mercola.com/ImageServer/public/2020/June/vitamin-d-dose-response.jpg"
style="max-width:650px;width:100%!important;"
src="https://media.mercola.com/ImageServer/public/2020/June/vitamin-d-dose-response.jpg">
</figure>
<h2>How Magnesium Affects Vitamin D</h2>
<p>I’ve previously written about the importance of <a
href="https://articles.mercola.com/sites/articles/archive/2017/11/13/vitamin-k2-for-heart-bone-health.aspx">taking
vitamin K2 when you’re taking high-dose supplemental
vitamin D</a> 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.”</p>
<p>That said, magnesium is also a crucial part of the
equation, as it is a component necessary for the
activation of <a
href="https://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx">vitamin
D</a>. Without sufficient amounts of it, your body
cannot properly utilize the vitamin D you’re taking.<sup
style="font-size: 10px;"><span id="edn5"
data-hash="#ednref5">5</span>,</sup><sup
style="font-size: 10px;"><span id="edn6"
data-hash="#ednref6">6</span>,</sup><sup
style="font-size: 10px;"><span id="edn7"
data-hash="#ednref7">7</span>,</sup><sup
style="font-size: 10px;"><span id="edn8"
data-hash="#ednref8">8</span></sup></p>
<p>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:<sup
style="font-size: 10px;"><span id="edn9"
data-hash="#ednref9">9</span></sup></p>
<blockquote>
<p><em>"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.”</em></p>
</blockquote>
<p>According to a scientific review<sup style="font-size:
10px;"><span id="edn10" data-hash="#ednref10">10</span>,</sup><sup
style="font-size: 10px;"><span id="edn11"
data-hash="#ednref11">11</span></sup> 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. </p>
<p>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:<sup style="font-size: 10px;"><span
id="edn12" data-hash="#ednref12">12</span></sup></p>
<blockquote>
<p><em>“High intake of total, dietary or supplemental
magnesium was independently associated with
significantly reduced risks of vitamin D deficiency
and insufficiency respectively. </em></p>
</blockquote>
<blockquote>
<p><em>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.” </em></p>
</blockquote>
<p>Similarly, GrassrootsHealth has found<sup
style="font-size: 10px;"><span id="edn13"
data-hash="#ednref13">13</span></sup> 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.</p>
<figure class="center-img">
<img alt="Vitamin D Dose-Response by Supplemental
Magnesium Intake" class=" mlazyloaded"
data-mlazyload-src="https://media.mercola.com/ImageServer/public/2020/June/vitamin-d-dose-response-supplemental-magnesium.jpg"
style="max-width:650px;width:100%!important;"
src="https://media.mercola.com/ImageServer/public/2020/June/vitamin-d-dose-response-supplemental-magnesium.jpg">
</figure>
<p>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,<sup
style="font-size: 10px;"><span id="edn14"
data-hash="#ednref14">14</span></sup> taking large
doses of vitamin D can also deplete magnesium.<sup
style="font-size: 10px;"><span id="edn15"
data-hash="#ednref15">15</span></sup> Again, the
reason for that is because magnesium is required in the
conversion of vitamin D into its active form. </p>
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<h2>Vitamins D, B12 and Magnesium May Affect COVID-19
Outcomes </h2>
<p>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. </p>
<p>According to preliminary research,<sup style="font-size:
10px;"><span id="edn16" data-hash="#ednref16">16</span>,</sup><sup
style="font-size: 10px;"><span id="edn17"
data-hash="#ednref17">17</span></sup> 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:</p>
<blockquote>
<p><em>“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. </em></p>
</blockquote>
<blockquote>
<p><em>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. </em></p>
</blockquote>
<blockquote>
<p><em>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.”</em></p>
</blockquote>
<h2>Signs of Vitamin D Deficiency</h2>
<p>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. <a
href="https://articles.mercola.com/sites/articles/archive/2020/05/31/vitamin-d-combats-viral-infections-boosts-immune-system.aspx">Vitamin
D helps regulate your immune function</a>, and
deficiency is associated with more frequent infections and
inflammation-related illnesses of all types. Other common
<a
href="https://articles.mercola.com/sites/articles/archive/2019/01/01/signs-of-vitamin-d-deficiency.aspx">signs
and symptoms of vitamin D deficiency</a> include:<sup
style="font-size: 10px;"><span id="edn18"
data-hash="#ednref18">18</span></sup></p>
<ul>
<li>Muscle weakness and fatigue</li>
<li>Bone and joint pain, as well as fractures</li>
<li>Depression</li>
<li>Impaired cognition and headaches</li>
<li>Slow wound healing </li>
</ul>
<aside class="takeaway tamiddle">
<p>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. </p>
</aside>
<p>Long-term deficiency can also contribute to more chronic
health problems, including rickets, cardiovascular disease
and autoimmune disease.<sup style="font-size: 10px;"><span
id="edn19" data-hash="#ednref19">19</span></sup> Risk
factors for vitamin D deficiency include:</p>
<ul>
<li>Rarely spending time outdoors and/or always wearing
sunscreen</li>
<li>Having darker skin</li>
<li>Being over the age of 50</li>
<li>Obesity</li>
<li>Having gastrointestinal problems</li>
</ul>
<h2>Optimize Your Vitamin D Before Fall</h2>
<p>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
“<a
href="https://articles.mercola.com/sites/articles/archive/2020/05/08/vitamin-d-level-correlated-to-covid19-outcomes.aspx">Vitamin
D Is Directly Correlated to COVID-19 Outcome</a>.”</p>
<p>The following graph is from a May 18, 2020, letter<sup
style="font-size: 10px;"><span id="edn20"
data-hash="#ednref20">20</span></sup> to the Federal
Chancellor of Germany, Angela Merkel, from retired
biochemist Bernd Glauner and Lorenz Borsche, in which they
highlight studies<sup style="font-size: 10px;"><span
id="edn21" data-hash="#ednref21">21</span></sup>
showing a clear correlation between COVID-19 mortality and
vitamin D levels. </p>
<figure class="center-img">
<img style="max-width:600px;width:100%!important;"
alt="correlation covid 19 death rate" class="
mlazyloaded"
data-mlazyload-src="https://media.mercola.com/ImageServer/public/2020/June/correlation-covid-19-death-rate.jpg"
src="https://media.mercola.com/ImageServer/public/2020/June/correlation-covid-19-death-rate.jpg">
</figure>
<p>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. </p>
<p>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. </p>
<p>One of the easiest and most cost-effective ways of
measuring your vitamin D level is to participate in the <a
href="https://www.grassrootshealth.net/">GrassrootsHealth’s</a>
personalized nutrition project, which includes a <a
href="https://shop.mercola.com/product/1090/vitamin-d-test-kit-for-consumer-sponsored-research">vitamin
D testing kit</a>, either alone or in <a
href="https://shop.mercola.com/product/2124/vitamin-d-omega-3-test-kit-for-consumer-sponsored-research">combination
with the omega-3 test</a>. This is done in the
convenience of your home. </p>
<p>To make sure your vitamin D level and immune system
function are optimized, follow these three steps:</p>
<div class="indent">
<p><strong><span class="bullet">1. </span>First, measure
your vitamin D level — </strong>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. </p>
<p>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?</p>
<p><strong><span class="bullet">2. </span>Assess your
individualized vitamin D dosage — </strong>To do
that, you can either use the chart below, or use
GrassrootsHealth’s <a
href="https://www.grassrootshealth.net/project/dcalculator/">Vitamin
D*calculator</a>. 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.<sup style="font-size: 10px;"><span id="edn22"
data-hash="#ednref22">22</span></sup></p>
<figure class="center-img">
<img style="width: 100%; max-width: 600px !important;"
alt="Vitamin D - Serum Level" class=" mlazyloaded"
data-mlazyload-src="https://media.mercola.com/ImageServer/Public/2020/May/vitamin-d-serum-level.jpg"
src="https://media.mercola.com/ImageServer/Public/2020/May/vitamin-d-serum-level.jpg"></figure>
<p><strong><span class="bullet">3. </span>Retest in three
to six months — </strong>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. </p>
</div>
<p>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. </p>
<p>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.</p>
<p>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.</p>
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