Cofactors for Vitamin D

One of the most overlooked parts to beginning a Vitamin D regimen is its cofactors.  Without adequate amounts of the cofactors, you won’t absorb the full amount of the vitamin, and it can put you at risk for a calcium imbalance.

Magnesium

Your body needs Magnesium to activate Vitamin D in the bloodstream.  It is one of the number one reasons why supplementing with Vitamin D sometimes fails to raise the blood levels as expected.  When your body is using magnesium to activate Vitamin D, it can cause already low magnesium to be pushed into a deficiency.  (This is one reason why a good doctor will test for a magnesium deficiency after Vitamin D supplementation has increased your Vitamin D levels).

Most people already have low levels of magnesium due to the depletion of the mineral in our soils, and the low consumption of foods that contain magnesium, such as whole grains, leafy green vegetables, nuts, and chocolate.

Magnesium can also help with some of the side effects that can be experienced when you start    Vitamin D supplementation therapy.  One of the side effects is a rapid heartbeat or feelings of uneasiness. Due to magnesium’s relaxing properties, it can mitigate some of these side effects.  This is ultimately one reason why people will take Vitamin D, get their levels higher, and then feel “off” and decide to stop taking their supplements. When taking Vitamin D, enhance absorption and prevent deficiency by also supplementing with Magnesium for optimal results.

Vitamin K2

Vitamin K2 is different than what we commonly call “Vitamin K” which refers to Vitamin K1. It is the K we think of when we see leafy green vegetables (like kale and spinach).

It is found in high amounts in dairy (butters, cheeses, milks), liver, egg yolks, and the dark meat of chicken.  K2 is abundant in grass-fed varieties, yet highest in a Japanese dish called “natto,” fermented soybeans.

When we, or any animals, eat K1 from our leafy greens, we convert it into K2.  This is why grass-fed animals who have consumed K1 have higher levels of K2 in their milks and meat.

The two types of Vitamin K2 are MK-4 and MK-7.  Animal-derived sources contain MK-4, and MK-7 is found in fermented vegetables.  Any of these forms are a cofactor for Vitamin D.

While on Vitamin D supplements, ensure adequate Vitamin K intake as they work together to direct calcium to bones, not arteries.

*Consult your doctor if you’re on blood thinners like Coumadin or Warfarin as Vitamin K can impact blood clotting.*

Zinc

Zinc boosts Vitamin D’s cellular function and ensures calcium reaches bones instead of the circulatory system. It also helps Vitamin D in bone development and keeps them strong.

Vitamin A

Vitamin A comes in two forms:  beta-carotene and retinol.  Beta-carotene is in orange fruits and leafy greens, while retinol is in organ meats, butter, cheese, and milk.

Vitamin A aids Vitamin D in cellular genetic functions, ensuring its effective interaction within the cells. Excess Vitamin A in supplements can be risky and interact with medications, so consult your doctor before starting Vitamin A supplements. The Vitamin D Council advises incorporating Vitamin A-rich foods to boost Vitamin D supplement intake through diet.

Boron

Lastly, boron is a trace mineral that helps Vitamin D in bone development and to keep your bones healthy.  Boron is found in fruits, nuts, leafy vegetables, avocados, peanut butter, and raisins.

No RDA exists for boron, but an upper intake level indicates the maximum safe amount recommended for consumption.

Incorporating these cofactors can really make the difference in how well your Vitamin D supplements work for you.  Certain firms offer Vitamin D “absorption packs” containing all cofactors for combined intake alongside Vitamin D, while others include Vitamin K2.