The Vitamin D Absorption Glitch: Why Magnesium is Non-Negotiable

The Mechanism of Action

Vitamin D is not a vitamin; it is a seco-steroid pro-hormone. To become biologically active (calcitriol), it must undergo two hydroxylations.

Every single enzyme involved in this conversion process requires Magnesium as a cofactor. Without sufficient intracellular magnesium, Vitamin D remains stored and inactive, leading to “Supplement Resistance.”

The “Magnesium Depletion” Risk

A critical finding in recent longitudinal studies is that high-dose Vitamin D3 supplementation can actually trigger a magnesium deficiency.

As the body attempts to activate the influx of D3, it “burns” through its magnesium stores. This is why many people report muscle cramps, heart palpitations, or anxiety shortly after starting a high-dose D3 regimen.

The Forge Protocol: 2:1 Ratio

Based on the current metadata, we recommend the following daily stack for optimal serum levels:

1. Vitamin D3: 5,000 IU (Ideally taken with a meal containing 15g+ of fat).
2. Magnesium Bisglycinate: 200mg (Taken in the evening to support Gaba receptors).
3. Vitamin K2 (MK-7): 100mcg (To ensure calcium is directed to bones, not arteries).

Clinical Citations

• Journal of the American Osteopathic Association: “Role of Magnesium in Vitamin D Activation and Function.”
• Nature Reviews Endocrinology: “Vitamin D Metabolism and Co-factors.”