Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

These Vitamin D Mistakes Are Bad

Nov 15, 2024

Delve into the vital world of vitamin D and its often-overlooked companions. Discover how magnesium is essential for vitamin D's effectiveness, with symptoms like nausea hinting at a deficiency. Learn about the crucial role of vitamin K2 in directing calcium to bones and teeth. Find out why zinc is important for converting cholesterol into vitamin D. And beware: insufficient vitamin D intake could be a major mistake. Uncover the complexities of vitamin D levels in your blood and how certain medications can affect your vitamin D production.

07:15

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Quick takeaways

Adequate magnesium is essential when taking vitamin D as it helps prevent symptoms like muscle cramps and nausea associated with deficiency.

To optimize vitamin D absorption and function, it's important to simultaneously take vitamin K2 and zinc along with sufficient doses of vitamin D.

Deep dives

The Importance of Magnesium and Other Cofactors

Magnesium plays a crucial role in the efficacy of vitamin D, as it is involved in over 300 enzymatic processes in the body. It is essential to maintain adequate magnesium levels, especially when supplementing with vitamin D, since inadequate magnesium can result in symptoms such as muscle cramps or nausea. Using magnesium glycinate is recommended due to its higher absorption rate compared to magnesium oxide, which is less effective and can cause digestive issues. Additionally, incorporating vitamin K2 and zinc alongside vitamin D can enhance absorption and facilitate calcium distribution, preventing excessive calcium buildup in tissues.

Essential Insights on Vitamin D Supplementation Mistakes

7min

Vitamin D is the most important vitamin! It’s a fat-soluble vitamin involved in 10% of our genetics.

Vitamin D won’t work unless you have enough magnesium, the second most important nutrient. Magnesium is involved with 300 different enzymes and plays a vital role in regulating excess calcium. Magnesium glycinate supplements have the best absorption rate.

The more vitamin D you take, the more magnesium you’ll need. Some negative side effects associated with vitamin D, such as nausea, heart palpitations, muscle cramps, and headaches, are actually symptoms of a magnesium deficiency.

Don’t take vitamin D without the important cofactor, vitamin K2. Vitamin D helps you absorb calcium, but you need vitamin K2 to drive it into the bones and teeth to keep it out of the soft tissues.

Vitamin K2 is best for calcium buildup. Take 100 mcg of vitamin K2 for every 10,000 IUs of vitamin D3.

Zinc is another important cofactor that helps you convert cholesterol into vitamin D. If you’re taking 10,000 IU of vitamin D, you should also take 20 mg of zinc.

One of the biggest vitamin D mistakes is not taking enough! You need at least 6,000 to 10,000 IU of vitamin D3 every day. Vitamin D2 does not work like vitamin D3.

The vitamin D detected in the blood is not the active form. This means you could have normal blood levels of vitamin D but still have vitamin D deficiency.

Statins and steroids can inhibit your ability to make vitamin D and its ability to work in your body. The best time to get vitamin D from the sun is between 10 a.m. and 2 p.m.

DATA:

https://ajcn.nutrition.org/article/S0...

http://www.vitamindprotocol.com/vitam...