ok decent info.
re d3 megadosing i am not satisfied with any protocol info seen to date, not least because next to nothing has been published in a creditable academic publication. i also come down firmly in opposition to the idea that people must megadose d3 simply because their serum dose response is less than desired. actual published science has demonstrated the clear relationship between cofactor status and d3 dose response.
yes re monitoring is key. this applies to anything and is most readily taken on at a personal level via attention to diet and lifestyle including adequate uv exposure for example and/or compensatory (not excessive) dietary intakes.
i continue to learn about magnesium glycinate. per my own experience, it's a form that allows me to absorb more elemental mag without the undesirable laxative effect.
for a vendor, this page seems to have good content
http://www.magnesium.ca/faq/
i use a product which says pure mag glycinate on the box, but the fine print on the label indicates that it is a blend. i'm okay with it; it works.
re mag always divide the daily dose. take half *with* d3 and half well away.
very important for reasons i have detailed many times here at tims.
that means you would do well to take some magnesium in the morning.
give it a few mins on its own, then follow with the d3 green smoothie.
later on, take more magnesium all on its own.
again empty stomach, followed up with some food whether a meal or a snack.
please let me know if anything about this is unclear, because i find timing can be a persistent common issue among people who have already learned it and should know better.
i strongly recommend monitoring your serum mag level at a minimum, to get a sense of whether you are going to have a decent dose response to d3 intake.
also, monitoring your serum d3 level so as not to exceed a beneficial level.
regardless of claims, there is no truly long term safety data on multi-year megadosing in large groups. a handful of case studies considering a very thin array of possible safety impacts should not satisfy your personal self-preservation instincts.
it is my understanding that if in the us, you can readily order bloodwork requisitions via online vendors such as lifeextension. these providers seem to be affordable in comparison to private services in other jurisdictions such as the uk and canada. as long as you order the correct specific test and understand how to interpret the result, all good.
i don't think you should worry AT ALL about being unable to sustain 10K long term. your own experience of undesirable side effects is enough to make the case.
let me know if all of that makes sense