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  • Writer's pictureLexie Haren

5 KEY considerations before supplementing with Vitamin D

Many people wonder if they are low in Vitamin D and consider taking supplements to compensate. However, there are few key considerations to take into account before you start popping another Vit D supplement.

Disclaimer Please note that none of this information should be used to diagnose, treat or cure disease. It is always important to work with a qualified practitioner before implementing new supplements into your routine and you should always do your own research. Remember that no one supplement, vitamin, or mineral works in isolation. The system as a whole must be taken into consideration - that’s why we are all about holistic health and individual approaches here 😉.

The Role of Magnesium in Vit D Status Have you ever considered your magnesium status? Magnesium is essential for Vitamin D synthesis and metabolism. The three major enzymes determining active Vitamin D levels are reliant on magnesium. Without adequate magnesium, the body will struggle to convert Vitamin D into the active and usable form in the liver, consequently leading to low Vitamin D status. In this case, it's not a Vitamin D supply issue, it's a magnesium supply issue.

So, where can you get Magnesium? Here are a few sources:

Liver and Kidney Function Vitamin D synthesis occurs in the liver and kidneys. Poor function can impair the conversion of Vitamin D to "active". If the liver is overburdened or not functioning optimally, it can impair the synthesis and metabolism of hormones, vitamins and minerals leading to deficiencies.


Ways to support liver function could include reducing toxic load, using castor oil packs, enemas, and incorporating bowel-movers into the diet such as raw carrots, cascara, and properly prepared beans.

Vit D Supplementation & the Effects on Mineral Status Consider how taking an isolated form of a vitamin or mineral will affect other minerals, nutrients, and hormones. No compound works in isolation in the body. Vitamin D supplementation can block absorption of Vitamin A (retinol - an essential fat-soluble vitamin), inhibit function of HIF 1-alpha, deplete potassium and other minerals, and more. Common patterns seen in clients who have supplemented with Vitamin D in the past include loss of potassium, magnesium, phosphorus, and zinc, calcium imbalances, and patterns aligning with slowed metabolic function.


If you have or are currently supplementing with Vitamin D, I recommend getting a Hair Tissue Mineral Analysis (HTMA) to see how your mineral status is being effected.

What form of Vitamin D was measured? What specific form of Vitamin D did your labs measure that indicated you were “deficient”? The most common form of Vitamin D measured in individuals is the inactive form: 25(OH)D. Studies have even shown that many individuals, whether sick or healthy, tend to show "low" 25(OH)D levels. It is important to understand the difference between inactive form 25(OH)D and active form 1,25(OH)2D.

Here, at Haren Holistics, we opt for comprehensive blood panels and measure both forms of Vitamin D while also considering mineral status, liver function, and individual circumstances that may be at play.

Other Key Considerations The Vitamin D market is estimated to be a $2.4 billion industry by 2030. It is vital to look at who is backing the research and the supplements. Always do your own research and dig through studies that are not funded by big pharmaceutical companies and do not have money-making agendas. Look at human physiology and how things are metabolized at a cellular level. If you live in an area with low sunlight year round, you can still get adequate Vitamin D through diet and the use of a Vitamin D lamp and other full spectrum light tools.


If you have any concerns about your Vitamin D status or have a history of taking Vitamin D supplements, you can opt to work with a qualified practitioner like Lexie Haren of Haren Holistics.

Want to learn more? If you found this information helpful, please like, comment or share!


You can join the Mtn Gal Well Co, an online holistic wellness community, for daily discussions on topics like this, with real tangible steps to get you where you want to be.


You can also opt to work 1:1 with Lexie and choose what functional labs will be most applicable for you and your unique situation. For clients, we measure serum levels of inactive and active D in the blood and look at comprehensive mineral status and metabolic markers. For more information, check out my “services” page here.

Works Cited

  • Aburto, A., Edwards, H. M., Jr, & Britton, W. M. (1998). The influence of vitamin A on the utilization and amelioration of toxicity of cholecalciferol, 25-hydroxycholecalciferol, and 1,25 dihydroxycholecalciferol in young broiler chickens. Poultry science, 77(4), 585–593. https://doi.org/10.1093/ps/77.4.585

  • Deng, X., Song, Y., Manson, J.E. et al. Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III. BMC Med11, 187 (2013). https://doi.org/10.1186/1741-7015-11-187

  • Mangin, M., Sinha, R., & Fincher, K. (2014). Inflammation and vitamin D: the infection connection. Inflammation research : official journal of the European Histamine Research Society ... [et al.], 63(10), 803–819. https://doi.org/10.1007/s00011-014-0755-z

  • Sahota O, Mundey MK, San P, Godber IM, Hosking DJ: Vitamin D insufficiency and the blunted PTH response in established osteoporosis: the role of magnesium deficiency. Osteoporos Int. 2006, 17: 1013-1021. 10.1007/s00198-006-0084-3.


**None of the information in this post is medical advice & should not be used to diagnose, treat or cure medical conditions. Work with a qualified practitioner to address any medical concerns. Some links may be affiliate links where Lexie receives a small payout from a company for sharing about their products. Lexie only shares about products that she personally uses & has done extensive reserach on. Thanks for choosing to support her & her small business by purchasing through her links!**

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