02/05/2026
A big thing I harp on with my patients is doing Vit D all wrong. I HATE to see people waste money on suboptimal supplements and crap sourced vitamins, but even more importantly, is changing the way we have been taught to think about these vitamins and essential nutrients.
In pharmacy school, it was beat into our heads that we needed to put everyone over 40 on a calcium supplement to prevent osteoporosis. Very little was mentioned about Vit D, Magnesium, or Vit K2. This came from the direction of the American Heart Association. Unfortunately, what we actually saw out in practice (in women especially) was all these women on a Calcium supplement (not that they aren't warranted in certain cases) yet skyrocketing cases of osteoporosis. Make it make sense. On top of that, cardiovascular issues, even with all the drugs and products we had at our disposal, was still on the rise.
Why? Because calcium was not the cure all for bone density. And that calcium, without proper Vit D, K2, and magnesium levels, went straight into the bloodstream and decided to hang out there, virtually calcifying the arteries and veins. Then, in the body's attempt to fix the problem, it releases cholesterol to go to the site and it inadvertently gets stuck there and forever blamed for the blockage it creates.
It's been my experience that we are all over calcified. Hair mineral testing has confirmed it, especially in those that have diets riddled with grains and processed foods that are fortified with calcium already. Too much calcium will block receptor sites for Magnesium, causing a subclinical deficiency as well, and we already know most adults are magnesium deficient. What we need is to help push calcium we consume to the places we need it most- our bones and teeth. To do this we need Vit D. For Vit D to work properly and help navigate the calcium, we need Vit K2 and Magnesium.
Genetics do also play a role. I personally have a few genetic mutations that do not allow for really good conversion of sunlight to Vit D, warranting a supplement. I also have low bone turnover, which is a genetic issue where bone cell death happens faster than bone cell birth. This is not the case for everyone, but 2000 units of Vit D3 doesn't cut it for me. This is where a one size fits all approach just won't work. Some of you really only need the sun and some magnesium. But for many, if D levels on bloodwork show low or low side of normal, we not only need to be supplementing, getting more sunlight, but making sure Vit k2 and Magnesium are part of the equation.
A good rule of thumb is 2000 to 4000 units of D3 a day, plus 90 mcg of K2 taken in the morning. Magnesium Glycinate 400 mg or topical Magnesium Chloride (our Magnesium Butter) which is about 300 mg topically at bedtime per nickel sized amount. I lean towards topical because oral magnesium can lead to loose stools in many. But mag glycinate is my preferred oral form. I choose to do calcium through dietary sources. Mainly dark leafy greens and fish.
If your doctor insists on a prescription D3, you can't just do that alone and expect lasting effective results. Yes, your D blood levels will come up, but will it be effective and efficient in doing the job it was designed to do?
I'll link my online dispensary plan for Osteoporosis Prevention here and there is a handout attached that gives a lot of great information on diet and lifestyle modifications to help as well:
https://us.fullscript.com/plans/mholmes1690814678-osteoporosis-prevention-protocol
You can find our Topical Magnesium Butter here: www.pharmhousefm.com/s/shop
