hey there
re
-D3 Vit: UI 4000
-B12 (methylcobalamin): 1000 µg
-Zinc (picolinate or other):50 mg
-Magnesium (Glycinate): 300 mg
-Calcium: 1200 mg
There is an interaction between:
-D3 and Magnesium: solution is to take them at different time
-D3 and Zinc?
consider a high quality multivit/min to help address interactions and trace cofactors present in whole foods but absent in isolated single supplements.
consider b complex rather than b12 in isolation, but take care not to exceed 100mg of B6 per day.
d3 at 4000 IU per day has been shown to be safe over a period of months but i ran into trouble with it after a couple of years at that dosage daily.
the trouble was its impact on mag. i had poor mag status anyway and the daily supplement was low dose and low quality (i know you're past that hurdle now)
take half of daily mag *with* d3, and half at a diff time. if you are only set up to take mag once a day, then take it with the d3 one day, and away from the d3 the next day.
monitor your serum mag status while on 4000 IU per day of d3. keep it well above 0.95 mmol/L.
zinc interacts with iron and copper. choose a zinc supplement that combines zinc with copper approximately in the ratio 50:2 ie 50 mg zinc to 2 mg copper. re interactions w iron, monitor serum ferritin if supplementing zinc over the long term.
i could not personally handle that much calcium. calcium is not on my radar as a problem nutrient for pwms.
when googling the fact that my back hurts when i take recommended calcium doses, i find:
https://health.clevelandclinic.org/2014 ... -can-hurt/
1. Calcium
Why it matters: Calcium plays a critical role in building and maintaining healthy bones. For decades, experts have recommended high-dose calcium supplements to prevent osteoporosis. The bone-thinning disease is responsible for fractures that cause many elderly men and women to lose their independence — and sometimes their lives.
How too much can hurt: “More and more studies are showing increased risks for heart attack and stroke among men and women taking calcium 1,000 to 1,200 milligrams (mg) per day as directed,” says Dr. Young.
Researchers believe that without adequate vitamin D to help absorb it, the extra calcium settles in the arteries instead of the bones. There, it helps form plaques that threaten the heart and brain. Excess calcium can also cause muscle pain, mood disorders, abdominal pain and kidney stones.
What to do about it: “We recommend trying to get your calcium from food,” says Dr. Young. “The body absorbs and utilizes calcium better from food than from supplements.”
Probably the best source of dietary calcium is fat-free organic Greek yogurt. It gives you 450 mm of calcium per serving, plus vitamin D and protein, and two servings fulfill your calcium needs for a full day. Other sources of calcium include:
Leafy green veggies like spinach and kale
Legumes and beans
Sardines
Fortified foods, like soy and almond milk, orange juice, and
Salmon with soft bones
Sesame seed
so kidney stones. that was definitely the impression i had re the calcium backache. struggling kidneys.
re dietary. gawd i can't deal with bone in salmon or sardines. loves me some plain yog though, and legumes and kale are on today's menu too!
re d3 and zinc, more research is starting to come through. there are established interactions suggesting zinc is needed for 1,25(OH)2vitD3, bc receptors, zinc fingers, yadda yadda. but there may be more to it. for sure, my dose response to vit d3 megadosing more than tripled after concerted effort to improve overall nutritional status, with emphasis on mag and zinc. before that work, megadose d3 took me from 70 to 150 nmol/L. after the mag and zinc work, smaller megadose took me from 103 to 271 nmol/L (i was still only aiming for 150 nmol/L though...).
no specific info comes to mind re how best to time zinc and d3 intake but if it's like mag at all, best to alternate taking zinc with d3, and away.
all this of course is assuming proper attention to daily recommended intakes, from healthy food sources, of all other essentials
one thing we never really talk about but could likely stand to, is vit E. have a squint at that in your diet. it was quite the gap for me, due to my interpretation of veganism. it's huge in the klenner protocol for ms, which did me a huge amount of good in only three days. mind you, it's an old protocol and it recommends a less than ideal form reflecting the state of vit E research in the 70s.
eg
MASSIVE DOSAGE OF ALPHA-TOCOPHEROL IN ALLEVIATION OF MULTIPLE SCLEROSIS (1949)
http://onlinelibrary.wiley.com/doi/10.1 ... 308.x/full
still, klenner protocol did me a lot of good even using crappy synthetic alpha tocopherol. nowadays of course i would only go for a natural source E8 complex. and not in megadose amounts. and sunflower seeds come before supplements.
the klenner protocol also emphasizes dietary protein, which had been a major dietary deficit for years.