Welcome to the Vitamin D Wellness Protocol designed for members of this Facebook group. You can “Defend Your Life” against a long list of diseases by having adequate amounts of vitamin D (suggesting a goal of 100ng/mL (250 nmol/L)). To enjoy the best vitamin D and its partners have to offer, we suggest following these simple 3 steps: D3, K2, and magnesium. We did, and our health and quality of life have improved tremendously!
Vitamin D3: Most diets do not contain adequate vitamin D3. Start by taking 5,000 IU daily of vitamin D3 oil-based, softgel supplements with or right after your breakfast that includes a healthy fat such as eggs, nuts, yogurt. After one week, increase your D3 intake to 10,000 IU a day. Enjoy direct noon sun exposure for up to 15-20 minutes a day, when possible. If you have liver or kidney issues, please consult your healthcare practitioner prior to supplementing with vitamin D3.
Vitamin K2: A vitamin K2 diet includes lots of grass-fed meat and dairy products. Since most of us are lacking a daily abundant intake of grass-fed goods, consume about 100 mcg of vitamin K2 (MK-7). The better quality K2 (MK-7) supplements contain natto, a fermented soybean, daily or several times a week. Take your K2 softgel with your D3 softgel with or right after your breakfast. (If you cannot take soy products or are taking thyroid hormone medication, we provide a link to soy-free vitamin K2 (MK-7)). Please do not take any form of vitamin K if you are on blood-thinning medication without the approval of your healthcare practitioner.
Magnesium: Magnesium-rich foods include leafy green vegetables, legumes, nuts, and seeds. A daily supplement of magnesium malate or glycinate of at least 400 -600 mg should increase your level of this essential mineral. If you prefer energy-boosting magnesium malate, take it with your D3 and K2 with or right after your breakfast. Or take your magnesium glycinate before bedtime. (The glycine in this supplement has a calming effect that should foster sleep.) Members taking thyroid medication should wait at least four hours before taking any minerals such as magnesium.
What about calcium? Rich sources of dietary calcium include leafy green vegetables, dairy products, nuts, legumes, and seeds. Many of us have adequate calcium without any supplementation. Calcium supplements may add unwanted calcium that can linger in body tissues that could cause cardiovascular disease and other serious medical conditions. Do not take a calcium supplement unless your blood serum calcium level is below normal.
Recommended Reading:
Before we address specific supplement products, the Vitamin D Wellness Group recommends reading at least one of the Defend Your Life books about the amazing health benefits of vitamin D3 plus lots more. Many members who have read a Defend Your Life book characterize it as “life changing” and often reference these inexpensive and easy-to-read books. Defend Your Life also won a prestigious Mom’s Choice Award® for its creativity and family friendliness. Due to its up-to-date (as current as 2019) information and focus on early-life health, reading Defend Your Life II is highly recommended.
Amazon US: https://www.amazon.com/Defend-Your-Life-Preconception-Adulthood-ebook/dp/B07NZ2GTZT
Amazon Australia: https://www.amazon.com.au/Defend-Your-Life-Preconception-Adulthood-ebook/dp/B07NZ2GTZT/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1564865888&sr=1-3
(Defend Your Life and Defend Your Life II are available via Amazon country sites and online book retailers worldwide.)
Recommended Supplements:
Believe it or not, most dietary supplements contain ingredients that do not provide any health benefits. Supplements should be based in olive, coconut, or avocado oil and NOT be in tablet form. In some cases, dietary , “name-brand” supplements include substances that may be harmful (for example, carcinogenic) to you. In some cases, the Group administrators may offer a suggestion for a specific supplement. Please remember that you ultimately are responsible for your own health. Therefore, it is each individual’s responsibility to ensure that supplements suggested in this Protocol are appropriate in accordance with one’s medical history (in other words, when in doubt, review the list of supplements with your healthcare practitioner).
The Vitamin D Protocol addresses many deficiencies in bodily health, as almost all cells have Vitamin D receptors and need daily Vitamin D3 to function. However, not all symptoms of poor health are attributable to low Vitamin D levels, so supplementing with Vitamin D3 and its cofactors may not be a “Cure All.” Following the Group Protocol should improve your health. But if you are following the Protocol and still have lingering health issues, please consult a medical practitioner.
Medical Disclaimer: All material on this website is provided for your information only and may not be construed as, nor should it be a substitute for, professional medical advice. See Terms and Conditions.
Copyright © 2021 by Smilin Sue Publishing, LLC
All rights reserved.
What about calcium? Rich sources of dietary calcium include leafy green vegetables, dairy products, nuts, legumes, and seeds. Many of us have adequate calcium without any supplementation. Calcium supplements may add unwanted calcium that can linger in body tissues that could cause cardiovascular disease and other serious medical conditions. Do not take a calcium supplement unless your calcium level is below normal.
It’s my understanding that when we check blood calcium levels, we are actually testing our parathyroid hormone levels and kidney function, as well as indirectly our vitamin D status. Check this out. We do know that if our calcium levels drop, the body pulls calcium from our bones to make up the shortfall so we don’t have a heart attack. “Thus, if you have a low vitamin D and your calcium is above 10.0, then the high calcium in your blood must have come from somewhere else other than your diet (it came from your bones). If you have a low vitamin D, and a calcium level above 10.1, then you are almost guaranteed to have primary hyperparathyroidism and need surgery to remove the parathyroid tumor. A low vitamin D cannot ever be the cause of high blood calcium.” If your calcium is high, you have a parathyroid tumor (PRIMARY hyperparathyroidism) regardless of what your calcium intake or Vitamin D level is. Here’s a great website that reviews this well http://parathyroid.com/low-vitamin-d.htm
Could you please clarify any statements like “better” with definitive statements as to why. Further, I recently discovered that people who take SSRI’s or other psychotropic drugs (eg. Lithium) should consult with their doctor taking into consideration electrolyte levels as they are implicated in various syndromes which as I personally found can be easily life threatening. Important as there are many taking these types of medications. I am hoping this warning could be added to your statements about taking supplements visa vis your comments about heart disease, etc.. This may be related in part to Vitamin D but until “levels are at sufficient levels” but so far my doctors and experts at NIH are uncertain as to why this happens. Food for Thought as you may not be aware of this. Important as many have “complex symptoms” whether psychogenic or non-psychogenic or some combination thereof.
I love your information and look forward to your book.
I began a serious D3 regimen–including the MK7 and Magnesium. I am disabled due to my health issues.
I purchase my supplements on Amazon. I also read a fantastic book by Jeff T. Bowles “The Miraculous Healing Powers of Vitamin/Hormone D3”. So this is my background roughly. I thank you for allowing me to join the group and welcome your opinion(s) on a couple of things. Amazon offers bulk powdered supplements from Bulk Supplement.com. This is a fantastic company both to deal with and in terms of the quality of the products. I have MS and take their B’s and a few others. I was sent powdered D3 and asked to review it, but haven’t started it yet. Do you have any info/opinions on powdered vs. organic soft gel D3? Also any specific input on dosages of D3 protocol for depression (brother suffering.) I love your suggestion to go with mag glycinate, btw. I was unaware of sleep benefit. Thanks for a wonderful site.
Hi Jenny, saw ur post from 2015. Are u still bedridden? I deal w MS (30yrs) I’m working w Micheal Cawley He teats his MS w D, supplements. Yrs ago, I did the Brazil D protocol (Dr Ciscero) didn’t help much Cawley’s protocol is helping within 2-3 mos!
Hi Teresa would you mind sharing what Cawleys protocol is? Or where I can find it?
Thanks!
Have you looked at Dr. Terry Wahls protocol? https://terrywahls.com/
I don’t have MS but have read her book. It addressed MS specifically but can be applied to almost all autoimmune conditions
https://www.amazon.com/Wahls-Protocol-Autoimmune-Conditions-Principles/dp/1785041428/ref=asc_df_1785041428_nodl?tag=hyprod-20&linkCode=df0&hvadid=533588561972&hvpos=&hvnetw=g&hvrand=12809305326584801781&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9008154&hvtargid=pla-493564573634&psc=1&dplnkId=6ef83559-13cd-497f-b216-99b95f6a9caf
Apparently I’m taking the wrong mag . I’m taking it for ibs . But I also take a thyroid med but I don’t wait 4 hrs
Man now I’ve gotta change my routine again to get better
I’m doing kifer and flax seed ground up for three weeks to cleanse my colon and intestinal area .
Glad I read this site
I take my thyroid med just before bed. Since I’m already fasting for 6+ hours when I sleep, it makes sense to take it at night.
Most dont take thyroid medicines at night because it can cause you not to sleep.
I’m hypothyroid, and just started on naturthroid about a month ago. Trying to get everything optimal so I can live without so much pain. Thanks to you all for helping guide us in the right direction. It is overwhelming sometimes and I am always afraid I will make things worse.
I just want to thank you for putting out such great information and providing a list that I can obtain these vitamins . Your work is definitely recognized and appreciated. Again, thank you!!!
Thank you for this great website/page. It is nice to find people with similar issues.
Do you have a list of recommended brands of D3, K2, Magnesium Glycinate supplements in Ontario, Canada? There is so much out there, it’s hard to know which is the best one.
Have Hypothyroid, taking Eltroxin 100 mcg, (recently switched March/16 to back to Synthroid 100 mcg);
Tired, brain fog, lack of concentration, brittle nails, hair loss & dry, puffy face
My last lab result (Feb 29/16):
25-Hydroxyvitamin D LO 46 (Range 75-250 nmol/L) 25-74 nmol/L: Vitamin D Insufficient
Hi, Christa. When you join the Vitamin D Wellness Group on Facebook, we can provide you with a list of recommended brands in Canada.
I look forward to reading more about improving my health through this site.
Tanq for the guidance. Iam from India and here where shall I get those suppliments. R should I get the guidance of my family doctor.
Meena,
Thank you for your comment. You can get the links for India from your membership in the Vitamin D Wellness Group.
Hi ..From India too . Did u get the supplements of d3,K2 and Mg
I want to begin the protocol but am not able to find the indian protocol page. Can u help me plz .
read and understood!
Thank you for this great piece of information, looking forward in learning more to improve my health!
Read and understood.
Thank you for all the information shared. Hope to learn a lot more.
Hi
Thought you should be aware that the recommended supplier for the soy-free K2 for UK customers, namely Herbalprovider, although helpful and did send the supplements, did incur further customs payments for me and unavoidable charges by the Post Office for handling. This amounted to £14.38. Obviously this makes it even more expensive, on top of the regular shipping costs and for the supplements themselves. If a UK supplier could be sourced, this would be ideal. Thought it best to make people aware.
All the best, Angela
thanks again!
Thank you!
I am from India, Thanks for the including in this family. This is very useful info.I will share my results with in 2 months. Once again thanks to admin and my brother in law Mr.Gokulkumaran.
Thanks love all the helpful advise.
Thank you for this valuable information regarding the supplements
Hi,
Thanks for adding me.
I’m from India.
Read and understand. Thank you for the list of researched vitamins. Glad to be a part of this group. I have heard of K2.
Breast cancer Survivor x2. High Estrogen based.
Thank you for adding me. And thank you for the information you have provided. I already take Magnesium and D3 but have only recently heard about K2, it was delivered today!
Thank you for informing me to your group. I had skin cancer years ago hence I never go in the sun. I am currently taking 4,000 IU per day with magnesium. I just read that it’s important to take K2 with D3. My internist who is very smart University of Penn feels if my Vitamin D3 count is 40 that’s good. My mom had dementia and her neurologist told me my count should be around 7o-75. I rather listen to a neurologist who knows more about the brain. I’m going to buy K2. How much mgs do I need to take with 4,000 D3 per day?
Fran, taking 4,000 iu D3 daily will not significantly raise your vitamin D level. The best approach is to follow this Protocol. You would take 90-120 mcg of vitamin K2 MK-7.
I am so, so very grateful for the effort and dedication you’ve given us! I look forward to starting the protocol, and was looking through the links you’ve shared…just wanted to point out that in the US Magnesium Glycinate links, you’ve written that both of the Solaray Mag Glycinate products are “100” Mg; but when I click on the link, both show as “400” mg.
Thank you again!
Shelley
Thank you, Shelley, for your kind words and pointing out the typos. We strive to provide helpful information to our group members. Sue
I find vitamin d ,3 very helpful since I have to use it for thining bones for the rest of my life. Dr prescribed.
I have a question about magnesium, I am hypothyroid and my adrenal glands are low functioning. I need magnesium but my stomach does not tolerate it, is the magnesium you recommend well tolerated?
Hi, Aurora. The magnesium glycinate included in the Vitamin D Wellness Protocol is best taken before bedtime. This form of magnesium supplement contains a calming amino acid called glycine, and is well-tolerated by many people. However, if the magnesium supplement bothers your stomach, suggest taking it with a bit of food.
I’ve also heard of soaking in the magnesium for transfer Mal uptake rather than oral for better absorption and avoidance of stomach upset/soft stool. Thoughts?
Caitlyn, soaking in magnesium is one way to absorb the mineral. It is more effective, though, if you take a quality magnesium orally. Sue
Magnesium citrate upsets my stomach whether capsule or tablet form. Mag glycinate does not change anything with my stomach. My body loves it! I also use Epsom salts and a magnesium chloride spray. Seems to help quite a lot. Great post to read!!! Reminded me to get back on K2.
Hi, thanks for great information.
I am currently in Turkey and magnesium supplement I can find is magnesium carbonate. Does it make a big difference?
Hi, Heather. Thanks for your comment and question. Yes, the form of magnesium makes a big difference. Magnesium carbonate is used primarily in building-related construction. Furthermore, magnesium carbonate does not absorb well. Since you are in Turkey, can you get quality vitamin D3 and vitamin K2 MK-7? If so, consider taking them and keep looking for magnesium glycinate. Cheers.
Appreciate the write up THANKYOU for putting the time into helping US?xx
I eat a high fat diet (lots of butter and coconut oil) and about 2-3cups of cooked leafy greens most days. I stopped taking Now Vit D-3 D 10,000 because I thought it was making me really constipated.
I feel more fatigued, less motivated and muscles in general are tired and sore so will start on the protocol ASAP.
A few questions can you take the supplement with bullet proof coffee in the morning? Do I need more magnesium to start due to constipation? Is it true that if you get constipated on vit D it’s an indication you are magnesium deficient? Is it ok to purchase supplements from iHerb? Or are the ones above not available on iHerb? I’m based in NZ and iHerb works great for us . With the amount of FAT do I still need the K supplement if I consume a lot of butter? Can you recommend other magnesium for constipation? Or stick with the one recommended in your guidelines. Thanks again for your help.
Thank you for adding me to the group. I’m 62 and have had osteopenenia for three years. Looking forward to the information provided by the group.
Windsor, Ontario Canada
Thank you for such a good protocol list! I don’t think I have ever seen one so complete. I will surely benefit from it even though I am on a Vitamin protocol. I just didn’t know what was recommended in some of the areas, so I have waded through information the last year and tried to make good choices. I really appreciate this protocol as well as being added to the group.
Chewable options, please? For adults and children.
Chewable vitamins usually contain sugar or artificial sweeteners. Check the labels to obtain the less egregious ingredients and ensure the vitamin D3 dosage is high enough to improve your health.
How long should one follow this regimen? Will/can the problem ever been resolved with proper supplementation or would the supplementation be a forever daily implementation?
Hi, Sabrina.
Yes, the Protocol is for life if you want improved health.
Thanks for the valuable information. I’m in Canada and am having a hard time getting the suggested Sports Research vitamin K2 supplement.
Do you know if the Jarrow Formulas Vitamin K2 contains any soy?
Yes, the Jarrow brand K2 MK-7 contains soy.
Question. If I take 2 D3 supplements to bring me up to 10,000 IU and I’m using the one with the K2 together, will I be taking too much K2?
No.
Hello I was told to take magnesium CITRATE rather than the one you suggest as mag citrate absorbs the vitamin d we take quicker into the body . is this information correct please.
Actually magnesium malate is our recommended form of magnesium.
Am finding it difficult to find this protocol’s recommended products in IReland. Even those recommended for UK members seems to be supplements from US. Any recomendations for those of us on the other side of the Atlantic?
Hi Thanks for the add..I’m looking to increase my Vitamin D levels..Have been low for the last 2 years I was given 10,000 to take once a week but that did not help..I will like to know where I begin? My mom just passed away from dementia and I know she had low levels of vitamin D for a few years..
Thank you very much… may you be blessed. I am learning a lot in your FB group.
Good afternoon, I have always had a low Vit d. I have hashimotos and graves but not on any meds for it. A while ago ,I did the 10,000iu of Vit d and I was taking a b12 and iron . My Vit D was at 65 the highest it’s ever been. I felt good and had more energy, but had heart palpitations and light headedness. My calcium levels spiked to 11.1. Doctor checked me for parathyroid but that came back negative. She suggested it was the high Vit D and to stop taking it. So my question is I want to start taking it again, because my levels were at an all time low of 16 last month. Doctor prescribed 50,000 iu of D2, but I’m scared it’s going to throw off my calcium again. Any recommendations? I’m scared to go back to the 10,000 daily I don’t want to have high calcium again.
In an article, you mentioned that you shouldn’t take high doses of vitamin D if you have sarcoidosis or another granulatous disease. Can you say more about thay?
If you have sarcoidosis or other granulatous disease, taking too much D hinders the processes of the kidneys.
Okay so i am really struggling with being uncontroled hashimoto and the Dr. Is constantly tweaking my meds. I had gastric sleeve in 2018 and i am suapose to take a multi vitamin and calcium chews. I am Vit D dedicient along with B-12, vit E and potassium and so many more vitamins i am dedicient in. I have tons of medical problems to be exact a page and half typed. I am to the point to just throwing in towel. Yes i also suffer from depression and being Bipolar. I take over 40 different meds aday. If i add all these extra meds for every problem i have to me list i will have over 100 meds to take. I am confused and just sick of all these meds. I don’t know if you have any advice.
Hi, Nina. I am sorry about all of the issues. Think that a good functional medicine professional can help you. I’m talking a DO, ND, or a NP-C. In addition, if you have done so already, join the Facebook private group called “Vitamin D Wellness.” Best wishes and take care, Sue
I’m not seeing anything listed under the Red K2 Supplements (US) section. Am I not reading this list correctly or is it that we can use any brand as there is not recommendation? Thanks!
How much of the magnesium malate from DOUBLE WOOD SUPPLEMENT BRAND SHOULD ONE TAKE ? And what other brands do you recommend? Thanks
I joined the group but do not see the different Amazon links for ordering vitamin k , magnesium and vitamin D . Did you guys remove the link . And is the recommended supplements dose and type is same for adults and 14 year old teenager ?
Hi, Ritcha,
You are correct; the supplement links were removed from the Protocol. Why? The products offered changed a lot, e.g., out of stock, added fillers, etc. Since you are a member of the Vitamin D Wellness Group, the admins will be glad to share current links for you.
Yes, the adult supplement dose should be fine for a 14-year-old person without kidney or liver issues.
Cheers,
Sue
Lots of great information, lots of reading to do too to make sure I get everything right as I’m taking levothyroxine and fluoxitine.
Thankyou.
My 15 year old daughter has also vitamin d deficiency so what I ordered from here as per your protocol, can I give her same ? For teens it’s not different right ?
I have been having B12 injections once every two weeks with cofactors, and was then advised to join this group.
My vitamin D level is 73.5 should I be following the Vitamin D protocol with this level ?? I have been taking Vit D3 5,000 x 2 a day, Vit K 2 100 mcg 1 a day and magnesium Malate 600 mg at bed time.
I am worried that I am taking things I don’t really need and may have adverse affects, can you advise me please.
Regarding Mg Malate at bedtime, are you able to go to sleep? I read Malate has energy boosting properties and should be taken in the morning, whereas Magnesium Glycinate has a calming effect and should be taken at bedtime.
Hello. I was found out to be deficient in d at a routine checkup. Was in the teens.I was prescribed vitamin d2 50,000iu and took it for around two months. Was never told about cofactors. So after two month mark my health went haywire. Vertigo, gut issues, memory problems, auras,daily migraines. This was happening every single day. I even ended up at the ER. The only thing that popped out was my blood pressure which was controlled was super high after many years and my potassium was low. My eyes hurt and I feel pressure and my vision feels strange. Alls been checked and everything is good just vitamins d is very low. Have never gone back to myself. It’s been almost a year. The daily dizziness and unbalanced feeling is horrible. It makes me afraid to leave the house and drive. I have read the protocol but I’m afraid to start. I’ve become very sensitive to supplements and meds. I’m just so tired of feeling this way. Please help. Should all this get better after correcting vitamin d? And how long does it take? Also, why is my body now causing issues with magnesium if I’ve taken it before? Thanks
Mayra,
So sorry about the symptoms you are enduring. Following the Vitamin D Wellness Protocol should help you feel better by getting your D3 levels up. How long does it take? Each person has one’s own biochemistry so it’s difficult to say but the sooner you start the better you should feel. I encourage you to join Facebook’s Vitamin D Wellness Group so you will receive lots of helpful information.
Sue
Just read this information again and need to get back on the plan! Thank you for this information.
I have been taking much larger Vit D3 doses (40k-20K), for psoriasis, for the past year, along with K2mK7 and getting my magnesium from foods and spraying MagOil (magnesium chloride flakes mixed half and half with water) on my inner forearms, behind my knees, on my belly (thin skin areas) a couple of times a day.
I no longer have ANY visible sign of psoriasis, my skin in general is better than it has been in decades, and this include all the sun damage I endured from a lifetime as a professional gardener and landscaper.
I had taken 5K of Vit D3 for at least ten years prior to contracting psoriasis, to prevent colds and flu, and have not had a cold, or the flu, or COVID, in all that time), but this amount did not prevent my ending up with psoriasis. I personally suggest that the optimal dose for Vit D3 is more than your reccomended 10K dose.
Dear Majesta,
Thank you so much for sharing your success story. Am so happy for you! I agree that larger doses of vitamin D3 can even have better results, such as yours. I do advise people who want to go higher than 10K IU daily to check with their health care practitioners before doing so.
Cheers, Sue
Thank you so much for this great information, I have been taking Maximum D3 13,000 IU weekly for years but now feel this isn’t enough and I need to add Vit K to it, I can’t find your supplement recommendations can you help me with this?
Hi Sheila,
The Vitamin D Wellness Protocol in the Facebook group called “Vitamin D Wellness” provides supplement recommendations of quality products.
Cheers,
Sue
I’ve joined the group – thank you to all who have and are willing to share such life enhancing information.
I’m getting my supplies ready (in UK) and will start in earnest when they arrive.
In the meantime I have been using up an older supply of cheaper vitamin d3 and K2 hoping it will maintain the lower than optimal levels I currently have
This morning watched an interview between 2 UK doctors I’ve come to respect and they spoke about calcifediol and its speed of action (hours not weeks). I wondered if I would be wise to buy just one pack of these to begin my journey.
I’ve searched the group (to the best of my limited ability) but can only find a negative about its use but I don’t understand why
May I please ask why such that I understand properly and don’t go ahead with my instinct to order this supplement
I hope this is ok to ask here and thank you for all you do for others
Best wishes
Sheila
Hi Sheila,
Thank you for your comments.
In answer to your question, calcifediol is the same as calcidiol–the form of vitamin D3 that is processed by the liver. The D3 supplement is called cholecalciferol. In other words, the only D3 supplement to take is “cholecalciferol.” This information is addressed in Chapter 1 of most of the Defend Your Life books.
Cheers.
Sue