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