My sister sent a text message asking re Vit. D as her doc said she should be taking it.  So I put this brief outline together for her & I might as well share it!!


Everything you need to know re Vit D3:

Vitamin D Council, Understanding Vitamin D-Cholecalciferol (ie, D3):

Read that site.  Sign up for his emails, Dr John Cannell, MD, he’s the Vit.D EXPERT.

Make sure you get D3, not D2.

Get softgels or powdered/capsules, not hard tablets (that goes for ANY vitamins).

D3 should be taken with cofactors, like vit-K2, boron, zinc, magnesium, & a teeny tiny bit of A.  See chart further below.

There are combo-vits with all above cofactors mixed in, see above site for example, lower left column:

Per 1,000.IU of D3:
Magnesium 20 mg
Zinc 1mg (max RDA per day 15mg)
Boron ? (max RDA per day 20mg)
K2 (M4 or M7) 20mcg
Vit-A 50.IU (max RDA per day 700IU)

…but combo-vits always cost more.

…Otherwise, D3 by itself is cheap.

Lots of brands out there, take your pick, Now, Jarrow, Solgar, Solaray, etc.

Now Foods has a D3-K2 combo, powdered/capsules.

Online vits stores:

– – CALIF – good prices, slow shipping, takes 2 weeks. Always use their Discount Codes for extra 5% off, see their homepage or sign up for their emails.

– – CALIF – has great customer reviews & ratings on most all products so you can read what other people say re any vit/product.  Faster shipping, but sometimes cost more for products.  They have a vits/minerals library, see bottom of page.

–House Of Nutrition — NY — good prices, closer, on East Coast.

You can buy your own home-test kit for $65 to test your Vit.D levels, see below Vit.D site, lower left column.

That’s all I know!


From the homepage of Vit.D Council website:


Vitamin D has co-factors that the body needs in order to utilize vitamin D properly. They are:

  • magnesium
  • zinc
  • vitamin K2
  • boron
  • a tiny amount of vitamin A
  • Magnesium is the most important of these co-factors. In fact, it is common for rising vitamin D levels to exacerbate an underlying magnesium deficiency. If one is having problems supplementing with vitamin D, a magnesium deficiency could be the reason why.

    Read more about vitamin D’s co-factors.


There are 3 ways for adults to ensure adequate levels of vitamin D:

  • regularly receive midday sun exposure in the late spring, summer, and early fall, exposing as much of the skin as possible (being careful to never burn).
  • regularly use a sun bed (avoiding sunburn) during the colder months.
  • take 5,000 IU per day for 2–3 months, then obtain a 25-hydroxyvitamin D test. Adjust your dosage so that blood levels are between 50–80 ng/mL (or 125–200 nM/L) year-round.


Charts of how much should be taken for ANY vitamins, minerals, etc.

DRI Tables : Dietary Guidance : Food and Nutrition Information Center:


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