Vitamin D

Jul 29, 2019

Ideally you want to be getting your vitamin D from the sun. However, personal genetics (VDR Mutations), absoprtion issues, magnesium deficiencies, and our modern office life make that increasingly difficult. Supplementation when done right is effective and safe. Aim to get 10-15min in the sun each day within (+/-) 3 hours of noon.

There's a few pieces of recent research which indicate Vitamin D may be brought back up by Magnesium alone, and that magnesium deficiency is actually the culprit behind your Vitamin D Deficiency.

However, if you're experiencing the symptoms of Vitamin D deficiency and testing deficient or low - getting back up to fighting fit should be your main priority. It takes approximately 3 months  of supplementation to get back up to a healthy level and you should feel benefit in a week or two.

Vitamin D has a crucial role in the functioning of the immune system and is linked to an inability to fight infections effectively, muscle weakness, fatigue and the development, depression, heart disease, high blood pressure, stroke, and several chronic conditions.

  • Getting Sick or Infected Often.
  • Fatigue and Tiredness.
  • Bone and Back Pain.
  • Depression.
  • High Blood Pressure
  • Impaired Wound Healing.
  • Bone Loss.
  • Hair Loss.
  • Muscle Pain.

Which can lead to..

  • Heart Disease.
  • Stroke
  • Chronic conditions

Disclaimer :: Please discuss any change in medication with a specialist. It's essential you get a comprehensive blood test before starting supplementation - If you're in the UK you can get one here at a good price. Personal genetics vary hugely and getting the co-factors wrong can have serious, permanent effects including exacerbating your conditions until you're bedridden, permanent blindness, hearing loss and nerve damage.

Proceed with caution. This is my own personal research and not a medical recommendation.


Dose seperate from magnesium (either AM or PM depending on how you react to it). Gelcaps and sublingual spray are preferable.
D3 increases your calcium levels by 400%, k2 is essential to direct the excess to where it is needed, rather than allowing it to be deposited in arteries, brain or other sensitive areas where it can reach dangerous levels.
It is essential that you get 500mg of elemental Magnesium when supplementing as it activates D3 - without proper magnesium dosage you can end up with a toxic amount of calcium in your blood (hypercalcemia). Malate and Glycinate are the most popular forms. Your body can only absorb a certain amount of magnesium at a time - 200mg with each meal is optimal. You should top up with Transdermal magnesium (Oil, bath salts). This method of delivery is superior. However, it makes it hard to guage your intake. For the loading phase using both an oral supplement and baths/oil is reccomended.
Boron works with vitamin D to help your bones use the minerals they need. Some people see benefits up to 30mg. Increase you dosage in small incriments until you find a suitable dose. If you have bone health issues - you may benefit from slowly moving up to 9mg Do not exceed 25 mg


Optimal ranges for various immunological conditions

Things to look out for when supplementing.

  • Milia ('Milk Spots') - A sign that your body is not converting UVB into D3.
  • Symptoms of Magnesium deficiency. If you're not taking enough magnesium, high doses of D3 will deplete it and push you into deficiency.


The Vitamin D receptors are located in the CYP27B1 gene (Cytochrome P450, CYP2 family - the same family as CYP21A2 which is implicated by RCCX Theory)

CYP21A2 has a known link to progesterone which I believe expresses on the VDR genes in utero epigenically and is then passed on)  [citation needed by there is some preliminary evidence below]



Vitamin D was shown to exert many physiological activities during the very early stages of gestation in perfect synchrony with progesterone. Both the molecules mutually help and reinforce the activity exerted by each one. A little bit later than progesterone is released, vitamin D secretion rises, but only if pregnancy occurs. Calcitriol contributes to prepare the endometrium to be receptive. Moreover, it supports the implantation process and the course of pregnancy through different but similar pathways to those used by progesterone, giving rise to a significant synergy of action. It is increasingly evident that vitamin D gives an essential support from the luteal phase onwards.



Mechanism & Co-Factors




Inflammation / Infection / Microbiome