Nature Made Calcium Magnesium Zinc Review
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Tier 4 · Rank 26
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 26 within Tier 4 for Blood Sugar; 71 of 75 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
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Study, Trial or Testing Result Summary
Members Only126 human studies · 52 improved
6 of these 126 human studies gave the ingredient by drip, not by mouth.
126 human studies52 improved51 no effect1,367,562 people studied
Magnesium is at a full dose here. In pooled double-blind trials, oral magnesium lowered fasting blood sugar more than placebo in people with diabetes and improved blood sugar and insulin sensitivity in people at high risk [1]. In women with diabetes of pregnancy it lowered fasting blood sugar and insulin resistance [2]. A 12-week trial of 400 milligrams daily lowered long-term blood sugar [3]. Other trials found no change [4][5]. Vitamin D is at a full dose at two servings a day. It modestly lowered fasting and long-term blood sugar and insulin resistance in type 2 diabetes, most in people who were low in it [6][7]. It cut the risk of diabetes by 15% in prediabetes [8]. A large 5-year trial found no significant drop in diabetes risk [9]. Zinc is at a full dose at two servings a day. At 20 milligrams daily for a year it lowered fasting blood sugar in prediabetes, and fewer people developed diabetes [10][11]. Another year-long trial found no change [12]. Calcium is present only in a trace amount, far below the 500 milligrams studied, so its studies do not apply here [13]. Animal and cell studies are never counted.
See all 126 studies →Hide the studies
- A review of 884 trials with about 883,000 people found magnesium, among other micronutrients, showed moderate- to high-quality evidence for reducing heart disease risk factors.Micronutrient Supplementation to Reduce Cardiovascular Risk.
- In 24 observational studies, people with higher blood magnesium had lower risk of high blood sugar and type 2 diabetes, while the link with prediabetes was weak and uncertain.Serum magnesium and risk of hyperglycemia, type 2 diabetes, and prediabetes: a systematic review and dose-response meta-…
- This review compared diets of women with and without polycystic ovary syndrome and found only a tendency toward lower zinc intake in affected women; it did not test zinc supplements on blood sugar or heart health.Comparison of dietary and physical activity behaviors in women with and without polycystic ovary syndrome: a systematic …
- Across 53 trials of 9,443 pregnant women, vitamin D supplements lowered the risk of gestational diabetes by about 36% and improved blood sugar, blood fat, inflammation and oxidative stress markers.Dietary supplementation for gestational diabetes prevention and management: a meta-analysis of randomized controlled tri…
- In 46 trials of 4,313 people with type 2 diabetes, vitamin D lowered HbA1c by 0.20 points, fasting glucose by 5 mg/dl and insulin resistance, most in people who were deficient and with high doses over a short time.What is the impact of vitamin D supplementation on glycemic control in people with type-2 diabetes: a systematic review …
- In 39 trials of 2,982 people with type 2 diabetes, vitamin D lowered fasting glucose, HbA1c by 0.30 points, insulin resistance and fasting insulin, especially with short-term high doses in deficient or overweight people.Efficacy of vitamin D supplementation on glycaemic control in type 2 diabetes: An updated systematic review and meta-ana…
- In 15 trials of 2,833 pregnant women, two trials of 219 women found no clear difference in gestational diabetes risk between vitamin D and placebo or no treatment, though the evidence was very low quality.Vitamin D supplementation for women during pregnancy.
- In 8 trials with 1,580 people with prediabetes, vitamin D did not change HbA1c, fasting glucose or insulin resistance versus placebo but improved the 2-hour glucose tolerance test result.Association between vitamin D and prediabetes: A PRISMA-compliant meta-analysis.
- Across five trials of 306 pregnant women with gestational diabetes, vitamin D plus calcium lowered fasting blood sugar, insulin and LDL cholesterol, but did not change total cholesterol or triglycerides.Influence of vitamin D-calcium on metabolic profile for gestational diabetes: a meta-analysis of randomized controlled t…
- Across five trials of 266 women with gestational diabetes, magnesium lowered fasting blood sugar and insulin resistance but did not clearly change insulin levels, preterm birth, large babies or BMI.The efficacy of magnesium supplementation for gestational diabetes: A meta-analysis of randomized controlled trials.
- Pooling three trials of 265 people with prediabetes taking 20-30 mg of zinc daily for 6-12 months, fasting blood glucose fell by about 11 mg/dL and 2-hour glucose fell by about 21 mg/dL.Zinc supplementation in prediabetes mellitus.
- A pooled analysis of Iranian studies found vitamin D improved fasting glucose, HbA1c and insulin resistance in people with type 2 diabetes, while gestational diabetes showed gains only in insulin resistance.The effects of vitamin D supplementation on indices of glycemic control in Iranian diabetics: A systematic review and me…
- In 27 trials in pregnant women, vitamin D above 2000 IU a day lowered the risk of gestational diabetes by 30%, but did not change preterm birth or birth weight, and lower doses were enough to reduce preeclampsia.Vitamin D supplementation higher than 2000 IU/day compared to lower dose on maternal-fetal outcome: Systematic review an…
- In three placebo-controlled trials of adults with prediabetes, vitamin D cut the risk of developing type 2 diabetes by 15% over about 3 years and made a return to normal blood sugar 30% more likely.Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes : A Systematic Review and Meta-analysis of Individual …
- An analysis of 15 meta-analyses of trials in women with polycystic ovary syndrome found vitamin D lowered triglycerides, total and LDL cholesterol, but did not change HDL cholesterol, insulin or body mass index.Effect of vitamin D supplementation on lipid profile, and hormonal functions in polycystic ovary syndrome: An umbrella s…
- A network analysis in people with type 2 diabetes found vitamin D was best of the vitamins for lowering HbA1c, with 4,100 to 7,500 IU a day giving the biggest gain in insulin resistance.Network meta-analysis of the effects of combined exercise and vitamin intervention on insulin resistance and related ind…
- In double-blind trials, oral magnesium beat placebo at lowering fasting blood sugar in people with diabetes and improved blood sugar and insulin sensitivity in people at high risk of diabetes.Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Syste…
- A review of 16 reviews covering 250,569 pregnant women found low vitamin D linked to more gestational diabetes, and supplementation in women who already had gestational diabetes reduced some complications in them and their babies.Effects of vitamin D in pregnancy on maternal and offspring health-related outcomes: An umbrella review of systematic re…
- In nine trials of 363 women with polycystic ovary syndrome, magnesium alone did not improve blood sugar, but magnesium combined with zinc (or zinc-calcium-vitamin D) improved insulin, insulin resistance, blood fats and an inflammation marker.The effect of magnesium alone or its combination with other supplements on the markers of inflammation, OS and metabolis…
- A review of 8 cohort studies and 11 trials found higher vitamin D status linked to lower type 2 diabetes risk, but supplements did not change blood sugar in people with normal glucose or established diabetes, and improved insulin resistance in two trials of people with glucose intolerance.Vitamin D and type 2 diabetes: a systematic review.
- A systematic review of 76 studies found the evidence on vitamin D in pregnancy too inconsistent and low quality to support firm conclusions about maternal blood pressure or blood sugar outcomes.Vitamin D supplementation in pregnancy: a systematic review.
- A review found low blood magnesium was linked to post-transplant diabetes and heart risk in kidney transplant recipients, but no studies yet tested whether correcting it helps.Serum Magnesium after Kidney Transplantation: A Systematic Review.
- A review of 60 meta-analyses found that high dietary magnesium intake was linked to a significantly lower risk of type 2 diabetes.Preventive Role of Diet Interventions and Dietary Factors in Type 2 Diabetes Mellitus: An Umbrella Review.
- In 12 studies of kidney and liver transplant recipients, eight linked low blood magnesium to higher risk of post-transplant diabetes, three found no link and one found a positive association with HbA1c.Hypomagnesaemia, an independent risk factor for the development of post-transplant diabetes mellitus in liver and renal …
- In 22,220 older US adults followed for about 5.3 years, 2000 IU of vitamin D3 daily did not significantly reduce type 2 diabetes risk compared with placebo, though pooling with prior trials showed a modest reduction.Vitamin D supplementation vs. placebo and incident type 2 diabetes in an ancillary study of the randomized Vitamin D and…
- In 1,729 women planning pregnancy, an enhanced supplement that included zinc raised blood vitamin levels and reduced vitamin insufficiency, but this report did not state results for blood sugar.Maternal B-vitamin and vitamin D status before, during, and after pregnancy and the influence of supplementation preconc…
- In the VITAL trial, baseline blood sugar markers predicted later type 2 diabetes and heart disease, and randomization to vitamin D did not change those associations.Biomarkers of glucose-insulin homeostasis and incident type 2 diabetes and cardiovascular disease: results from the Vita…
- In 430 adults with heart risk factors, 12 weeks of a magnesium-rich diet (about 1,142 mg a day) cut total cholesterol by 10.7%, LDL cholesterol by 10.5% and triglycerides by 10.1%, with no such changes on the usual diet.Can dietary magnesium modulate lipoprotein metabolism?
- In 400 high-risk adults followed for 10 years, a magnesium-rich diet (about 1,142 mg a day) was linked to fewer heart complications (28.6% vs 60.3%) and lower death rates (10.7% vs 18.0%) than the usual diet.Effect of dietary magnesium supplementation in the prevention of coronary heart disease and sudden cardiac death.
- In 307 infertile men, taking 1400 units of vitamin D3 plus 500 mg calcium daily for 150 days lowered fasting insulin and insulin resistance and raised HDL cholesterol compared with placebo.Vitamin D Supplementation Improves Fasting Insulin Levels and HDL Cholesterol in Infertile Men.
- In 243 people with prediabetes given vitamin D and/or 500 mg calcium daily for 24 weeks, insulin secretion rose, and those low in vitamin D improved pancreatic beta-cell function with vitamin D plus calcium.Effect of Vitamin D and/or Calcium Supplementation on Pancreatic β-Cell Function in Subjects with Prediabetes: A Randomi…
- In 239 Italian adults with type 2 diabetes and low vitamin D, six months of vitamin D3 lowered fasting and after-meal glucose and HbA1c compared with placebo, and some patients needed less meds.Vitamin D3 supplementation improves glycemic control in type 2 diabetic patients: Results from an Italian clinical trial…
- In 200 adults with prediabetes, 20 mg of zinc daily for 12 months lowered fasting glucose, insulin resistance and cholesterol, and fewer developed type 2 diabetes than with placebo (11% vs 25%).Zinc supplementation in prediabetes: A randomized double-blind placebo-controlled clinical trial.
- In a 12-month placebo-controlled trial of 173 African-American men with prediabetes and low vitamin D, weekly high-dose vitamin D2 raised vitamin D levels but did not improve insulin sensitivity or HbA1c compared with placebo.EFFECT OF HIGH-DOSE VITAMIN D REPLETION ON GLYCEMIC CONTROL IN AFRICAN-AMERICAN MALES WITH PREDIABETES AND HYPOVITAMINOS…
- In 148 people with chronic kidney disease, 12 months of magnesium hydroxide 15 mmol twice daily raised blood magnesium but did not slow artery calcification versus placebo, and caused more stomach side effects and serious adverse events.The Effect of Magnesium Supplementation on Vascular Calcification in CKD: A Randomized Clinical Trial (MAGiCAL-CKD).
- In 130 adults with type 2 diabetes on a med, vitamin D over 6 months improved HbA1c and lowered advanced oxidation protein products at 3 months with higher doses, but did not significantly change insulin resistance.The Effects of Vitamin D Supplementation on Metabolic and Oxidative Stress Markers in Patients With Type 2 Diabetes: A 6…
- In 110 people with prediabetes, six months of a lysine, zinc and vitamin C product lowered blood sugar and cholesterol, and fewer developed diabetes than with placebo (7.3% vs 25.4%).Effects of the Lysulin™ supplementation on pre-diabetes: A randomized double-blind, placebo-controlled clinical trial.
- In 100 adults with type 2 diabetes, drinking vitamin D-fortified yogurt twice daily for 12 weeks improved fasting glucose, HbA1c, insulin sensitivity index and blood fats compared with plain yogurt, along with markers of blood vessel lining health.Regular consumption of vitamin D-fortified yogurt drink (Doogh) improved endothelial biomarkers in subjects with type 2 …
- In 100 people with type 2 diabetes, a yogurt drink with vitamin D and calcium for 12 weeks lowered inflammation markers compared with the same drink without vitamin D (both had calcium).Improvement of vitamin D status resulted in amelioration of biomarkers of systemic inflammation in the subjects with typ…
- In 98 adults with prediabetes, 30 mg of zinc gluconate daily for up to 12 months did not change long-term blood sugar or fasting glucose compared with placebo.The effect of zinc supplementation on glucose homeostasis: a randomised double-blind placebo-controlled trial.
- In 87 malnourished children with long-lasting diarrhea, zinc sulfate at 3 mg per kg of body weight daily for 14 days did not improve weight gain or diarrhea recovery compared with placebo, and it lowered plasma copper; blood sugar and heart outcomes were not measured.Zinc supplementation in malnourished children with persistent diarrhea in Pakistan.
- In 78 overweight or obese adults, taking 1,000 IU of vitamin D3 daily for 12 weeks, with or without magnesium, did not improve glucose, insulin or insulin resistance compared with placebo.Combined vitamin D and magnesium supplementation does not influence markers of bone turnover or glycemic control: A rand…
- In 78 people with a heart attack, a 48-hour magnesium infusion was followed by 22% less heart failure, 28% fewer irregular heartbeats and 22% lower hospital death than placebo.[Treatment of acute myocardial infarct with magnesium].
- In a randomized trial of adults with metabolic syndrome, eating 2 oz of almonds daily for 12 weeks lowered total and LDL cholesterol compared with crackers and increased magnesium intake from the diet.Beneficial changes in total cholesterol, LDL-C, biomarkers of intestinal inflammation, and vitamin E status in adults wi…
- In a placebo-controlled trial of 75 adults with type 2 diabetes, a daily multi-nutrient pill containing 250 mg magnesium with zinc and vitamins C and E for 4 months did not change blood sugar control or blood flow compared with placebo, although nerve symptoms improved within groups.Improving neuropathy scores in type 2 diabetic patients using micronutrients supplementation.
- In 70 overweight people with type 2 diabetes, 50 mg of zinc gluconate daily for 8 weeks lowered fasting blood sugar, HbA1c, insulin resistance, triglycerides and total cholesterol, and raised antioxidant enzyme activity compared with placebo.Effects of zinc supplementation on superoxide dismutase activity and gene expression, and metabolic parameters in overwe…
- In 68 people at high risk of magnesium deficiency, magnesium treatment lowered blood levels of imidazole propionate, a compound linked to insulin resistance, by 39.9% while placebo raised it by 6.0%.Magnesium and imidazole propionate.
- In 60 women with gestational diabetes, 1000 mg calcium daily plus vitamin D for 6 weeks lowered caesarean rates (23% vs 63%) and newborn complications compared with placebo.Calcium plus vitamin D supplementation affects pregnancy outcomes in gestational diabetes: randomized, double-blind, pla…
- In 60 women with polycystic ovary syndrome, a combined magnesium, zinc, calcium and vitamin D supplement for 12 weeks lowered insulin, insulin resistance, triglycerides and total cholesterol compared with placebo.A Trial on The Effects of Magnesium-Zinc-Calcium-Vitamin D Co-Supplementation on Glycemic Control and Markers of Cardio-…
- In 60 women with gestational diabetes, a combined magnesium, zinc, calcium and vitamin D supplement for 6 weeks lowered inflammation and oxidative stress markers compared with placebo.The effects of magnesium-zinc-calcium-vitamin D co-supplementation on biomarkers of inflammation, oxidative stress and p…
- In 59 adults, 400 mg of magnesium oxide daily did not change blood sugar or blood pressure compared with placebo, although it raised magnesium levels.A Pilot Randomized Trial of Oral Magnesium Supplementation on Supraventricular Arrhythmias.
- In 56 teens with obesity and insulin resistance, three months of myo-inositol with 5 mg zinc gluconate did not significantly improve the main insulin resistance score compared with placebo, though a post hoc analysis found lower insulin and insulin resistance in the most obese subgroup.Efficacy of myo-inositol and zinc on insulin resistance in a paediatric population with obesity.
- In 54 people on dialysis given magnesium oxide 440 mg three times a week for 6 months, carotid artery wall thickness fell while it rose in the placebo group, but blood vessel function and CRP showed no benefit.Effect of magnesium supplementation on carotid intima-media thickness and flow-mediated dilatation among hemodialysis pa…
- In 27 adults with metabolic syndrome, 400 mg of magnesium daily for 12 weeks significantly lowered systolic and diastolic blood pressure and reduced the inflammation marker interleukin-6, compared with 27 controls who took no magnesium.Positive effects of magnesium supplementation in metabolic syndrome.
- In 50 infants and neonates having heart surgery, a single intravenous magnesium dose did not significantly reduce postoperative heart rhythm problems compared with saline, though there was a trend toward fewer arrhythmias.Role of magnesium in the prevention of postoperative arrhythmias in neonates and infants undergoing arterial switch oper…
- In 50 critically ill ventilated ICU patients, adding intravenous magnesium to midazolam sedation shortened time on the ventilator and time to spontaneous breathing trials, and the group receiving magnesium needed less insulin over 48 hours.Can we use magnesium for sedation in the intensive care unit for critically ill patients: Is it as effective as other se…
- In a double-blind trial of 50 patients having heart bypass surgery, magnesium sulphate given for 5 days after surgery reduced atrial fibrillation, occurring in 1 of 25 patients versus 5 of 25 on placebo.Atrial fibrillation after coronary artery bypass surgery: predictors and the role of MgSO4 replacement.
- In 50 burn patients, a multi-nutrient tube feed that contained zinc, among other ingredients, was associated with improved glucose tolerance and fewer wound infections compared with two standard feeds, so the zinc effect cannot be isolated.Differential effects of three enteral dietary regimens on selected outcome variables in burn patients.
- In a placebo-controlled trial of 50 pregnant women with gestational diabetes, 30 mg of elemental zinc daily for 6 weeks lowered high-sensitivity C-reactive protein and raised total antioxidant capacity, but did not change pregnancy outcomes.Zinc Supplementation and the Effects on Pregnancy Outcomes in Gestational Diabetes: a Randomized, Double-blind, Placebo-…
- In 49 pregnant women at risk for pre-eclampsia, 500 mg of calcium carbonate plus 200 IU of vitamin D3 daily for 9 weeks lowered fasting blood sugar and triglycerides compared with placebo, but did not change total, HDL or LDL cholesterol.Effect of calcium-vitamin D supplementation on metabolic profiles in pregnant women at risk for pre-eclampsia: a randomi…
- In 48 people with type 1 or type 2 diabetes, 10 days of sugar-free zinc gluconate lozenges did not change blood sugar control compared with placebo, and did not harm it.Sugar-free zinc gluconate glycine lozenges (Cold-Eeze) do not adversely affect glucose control in patients with type 1 o…
- In 48 postmenopausal women with type 2 diabetes, 40 mg per day of zinc for 12 weeks, given with flaxseed oil, did not significantly change glucose, insulin, HbA1c or HOMA-IR compared with placebo.Zinc transporter gene expression and glycemic control in post-menopausal women with Type 2 diabetes mellitus.
- In 41 adolescents with poorly controlled type 1 diabetes, a placebo-controlled antioxidant mix containing zinc did not change blood glutathione or markers of oxidative stress, even though HbA1c fell similarly in both groups.Improved glycemic control either alone, or combined with antioxidant supplementation, fails to restore blood glutathione…
- In 40 women with polycystic ovary syndrome, 250 mg a day of magnesium oxide for 2 months lowered fasting insulin and insulin resistance and improved cholesterol and fasting blood sugar compared with placebo.The Effect of Magnesium Supplementation on Insulin Resistance and Metabolic Profiles in Women with Polycystic Ovary Synd…
- In a placebo-controlled trial of 36 pregnant women with gestational diabetes, 250 mg of magnesium oxide daily for 6 weeks reduced inflammatory gene activity compared with placebo and lowered newborn hyperbilirubinemia and hospitalization rates.The effects of magnesium supplementation on gene expression related to inflammatory markers, vascular endothelial growth…
- In 28 adults with type 1 diabetes, 12 months of oral magnesium hydroxide (20-30 mmol daily) did not change kidney function or most blood fats compared with placebo, though triglycerides rose in three treated patients.Magnesium therapy in type 1 diabetes. A double blind study concerning the effects on kidney function and serum lipid lev…
- In 24 adults with metabolic syndrome and normal magnesium levels, 400 mg of magnesium citrate daily for 12 weeks lowered average blood sugar and blood pressure compared with placebo.Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome…
- In a placebo-controlled trial of 23 competitive triathletes taking magnesium orotate for 4 weeks, race times improved and stress hormone levels were lower, but blood sugar rose more during the race than with placebo.On the significance of magnesium in extreme physical stress.
- In a double-blind crossover trial of 20 dialysis patients, zinc supplements markedly improved taste and appetite compared with placebo, but the abstract does not report a blood sugar result for supplemented patients.Hypogeusia and zinc depletion in chronic dialysis patients.
- In 16 adults with type 2 diabetes and low vitamin D, 12 weeks of vitamin D3 (280 mcg daily for 2 weeks, then 140 mcg daily) raised vitamin D levels but did not improve insulin sensitivity or HbA1c compared with placebo; there were only borderline gains in insulin secretion.Effects of 12 weeks high dose vitamin D3 treatment on insulin sensitivity, beta cell function, and metabolic markers in …
- In 14 adults with type 2 diabetes on an energy-restricted diet, about 1200 mg of calcium daily from fat-free milk and other foods for 12 weeks reduced waist size, blood pressure, total and LDL cholesterol more than a lower-calcium phase.Effect of increased calcium consumption from fat-free milk in an energy-restricted diet on the metabolic syndrome and ca…
- In 14 obese young men, 100 mg a day of zinc sulfate for one month raised blood zinc and leptin but did not change insulin sensitivity compared with placebo.[Effect of oral zinc administration on insulin sensitivity, leptin and androgens in obese males].
- In 12 adults with type 2 diabetes and low magnesium, magnesium supplementation reduced some immune cell activity compared with placebo, but did not change immune cell counts or inflammatory proteins significantly.Magnesium Supplementation Modulates T-cell Function in People with Type 2 Diabetes and Low Serum Magnesium Levels.
- Over 24 months, 4000 IU of vitamin D3 daily did not improve insulin sensitivity or insulin-producing cell function in overweight adults with prediabetes overall, though people starting with very low vitamin D levels (below 12 ng/mL) showed a benefit.Effects of Vitamin D Supplementation on Insulin Sensitivity and Secretion in Prediabetes.
- In a randomized blinded study of women in preterm labor, adding magnesium sulfate infusion to ritodrine did not change potassium, glucose, or other metabolic markers compared with ritodrine plus placebo.Adjunctive magnesium sulfate infusion does not alter metabolic changes associated with ritodrine tocolysis.
- In a short study of liquid meals, adding soy fiber slowed gut transit and lowered zinc and folate levels in the blood, but did not change blood sugar.Apparent nutrient absorption and upper gastrointestinal transit with fiber-containing enteral feedings.
- In 100 Tunisian adults with type 2 diabetes and low vitamin D, three months of vitamin D supplementation raised vitamin D levels but did not significantly improve blood sugar control or insulin resistance.Influence of vitamin D supplementation on glycemic control in type 2 diabetics.
- In a small case-control study of 18 people with type 2 diabetes, lower vitamin D was linked to more microvascular complications such as nerve, eye, and kidney damage.Vitamin D levels and microvascular complications in type 2 diabetes.
- In 11 people with diabetes and 11 without, taking 3 g of calcium lactate with a glucose drink raised insulin release only in those with diabetes, while intravenous calcium had no effect.Insulin secretion after oral calcium load.
- In 22 people with vasospastic angina, a single intravenous magnesium sulfate infusion reduced acetylcholine-induced coronary artery spasm in 10 of 14 patients, compared with no change after glucose infusion.The preventive effect of magnesium on coronary spasm in patients with vasospastic angina.
- In 11 people with type 1 diabetes and low magnesium, 10 weeks of intravenous plus oral magnesium raised body magnesium stores but did not normalize magnesium levels, and lipids and blood sugar control were unchanged.Effect of intensive i.v. + oral magnesium supplementation on circulating ion levels, lipid parameters and metabolic cont…
- In 8 adults, a high calcium and vitamin D breakfast did not change blood sugar or insulin responses after a later lunch compared with a low-calcium breakfast.Second meal effects of dietary calcium and vitamin D.
- In eight obese adults on a low-calorie, high-calcium diet, more carbohydrates were linked to better zinc balance and higher insulin, and thyroid hormone raised zinc loss, but blood sugar was not measured as an outcome.Changes in bone and muscle constituents during dieting for obesity.
- In 2309 dialysis patients with high phosphate, calcium carbonate binders produced no significant difference in cardiovascular events compared with lanthanum carbonate over a median of about 3 years.Effect of Treating Hyperphosphatemia With Lanthanum Carbonate vs Calcium Carbonate on Cardiovascular Events in Patients …
- In 50 people with Cushing's disease who were low in vitamin D, a single large vitamin D3 dose followed by six weeks of treatment improved insulin sensitivity and raised vitamin D levels, compared with their own starting values.Vitamin D Deficiency in Cushing's Disease: Before and After Its Supplementation.
- In 43 dialysis patients with type 2 diabetes, calcium carbonate binders allowed more aortic calcification over 12 months than lanthanum carbonate, mainly in patients with mild calcification at baseline.Evaluation of aortic calcification with lanthanum carbonate vs. calcium-based phosphate binders in maintenance hemodialy…
- In 35 people with rheumatoid arthritis, taking 300 mg of magnesium sulfate daily for six months on top of usual treatment lowered fasting blood sugar, insulin, and insulin resistance compared with the period before, in an uncontrolled study.Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis.
- In 9 adults with mild type 2 diabetes, 30 days of magnesium-rich salt lake water lowered fasting insulin and blood pressure, in a study without a placebo group.Clinical efficacy of magnesium supplementation in patients with type 2 diabetes.
- A genetic analysis of over 10,000 people in China found no causal link between genetically higher vitamin D levels and type 2 diabetes, prediabetes, or blood sugar measures.Vitamin D, prediabetes and type 2 diabetes: bidirectional Mendelian randomization analysis.
- In a large survey of Hispanic and Latino adults without diabetes, those eating the most vitamin D from food had lower insulin resistance, but their two-hour blood sugar after a glucose drink was higher, and HbA1c showed no link.Vitamin D, Calcium, Magnesium, and Potassium Consumption and Markers of Glucose Metabolism in the Hispanic Community Hea…
- In a national survey of 9939 US adults, those with diabetes ate about 7% more calcium than those without, but overall diets of the two groups did not differ substantially.Dietary intake of adults with and without diabetes: results from NHANES 2013-2016.
- In a Chinese cohort of 5,543 adults followed for about 3.9 years, lower blood vitamin D was not linked to a higher risk of developing type 2 diabetes.25-Hydroxyvitamin D and Incidence of Type 2 Diabetes from a Chinese Cohort Study.
- In a large prospective cohort of pregnant women, those who ate more calcium before and early in pregnancy had a lower risk of gestational diabetes, with women in the top three intake quartiles (about 795 mg per day or more) about 42 percent less likely to develop it than women in the lowest quartile.Risk of gestational diabetes mellitus in relation to maternal dietary calcium intake.
- In 2,160 people in Tehran, higher blood vitamin D levels were linked to lower insulin resistance and better blood sugar measures, though this study did not test supplements.The association of vitamin D levels and insulin resistance.
- In 2,045 American adults with diabetes followed for about six years, those eating 250 mg or less of magnesium daily from food had higher risk of death from all causes, and higher magnesium intake reduced the added risk linked to poor blood sugar control.Association of dietary magnesium intake and glycohemoglobin with mortality risk in diabetic patients.
- In 1,276 Mexican adults, those with the highest blood magnesium had lower odds of type 2 diabetes and of coronary artery calcification (a marker of heart disease) than those with the lowest levels.Serum magnesium is inversely associated with coronary artery calcification in the Genetics of Atherosclerotic Disease (G…
- In 912 people from western India, low vitamin D was not associated with HbA1c or insulin resistance in either people with type 2 diabetes or non-diabetic controls.Does vitamin D play a significant role in type 2 diabetes?
- In a case-control study of 756 people undergoing colonoscopy, those with colorectal adenomas had lower calcium intake than those without, but the study's main finding concerned insulin and glucose levels, not calcium supplementation or blood sugar outcomes.Insulin resistance, apoptosis, and colorectal adenoma risk.
- Among 582 diabetic outpatients and 140 controls, diabetic patients had lower plasma magnesium, and lower magnesium tracked with higher blood glucose, with about a quarter of diabetics falling below nearly all controls.Hypomagnesaemia in diabetes.
- In 408 Iranian girls aged 12 to 18, serum zinc was only weakly correlated with dietary zinc intake, and this study did not test zinc supplementation; high serum copper, not zinc, was linked to higher fasting blood glucose.Serum and dietary zinc and copper in Iranian girls.
- In 373 people with type 2 diabetes, 11 percent had low blood magnesium, which was more common in women and in those with HbA1c of 8 percent or higher, and was linked to diabetic eye disease.Hypomagnesemia and Poor Glycemic Control among Type 2 Diabetic Patients: A Cross-Sectional Study.
- In pregnant South African women, vitamin D levels did not change between visits, while some vitamin D metabolites were linked to blood sugar and insulin measures in mixed directions.Longitudinal changes in vitamin D and its metabolites in pregnant South Africans.
- In 345 Iranian women, higher dietary magnesium intake was linked to better insulin sensitivity, but this link disappeared after accounting for endothelial dysfunction, and other blood sugar measures were not significantly related.Magnesium intake, insulin resistance and markers of endothelial function among women.
- In a cross-sectional study of 329 adults with type 2 diabetes in Oman, low and high magnesium levels were common, and a higher ratio of ionized to total magnesium was linked to poorer blood sugar control and some diabetes complications.Ionized and total magnesium levels and health outcomes in patients with type 2 diabetes mellitus.
- In a cross-sectional study of 285 adults with type 2 diabetes in Saudi Arabia, about 28% had low blood magnesium, and these people had worse blood sugar control than those with normal magnesium levels.Type 2 diabetes control and complications and their relation to serum magnesium level.
- In 235 people with type 2 diabetes, low vitamin D levels were not linked to diabetic eye damage or its severity.Is there any correlation between vitamin D insufficiency and diabetic retinopathy?
- In 234 young Indian military recruits, higher vitamin D was linked to lower fasting blood glucose, but not to insulin resistance, cholesterol, or triglycerides.Vitamin D, body mass composition and metabolic risk factors in healthy young Indians.
- In 227 obese Mexican children and adolescents, those with low vitamin D had higher fasting insulin and insulin resistance than those with sufficient levels.Vitamin D status and its relation to insulin resistance in a Mexican pediatric population.
- In 180 middle-aged adults, low vitamin D was linked to higher odds of type 2 diabetes, but higher vitamin D levels were also associated with higher blood sugar and insulin resistance measures, so the pattern was inconsistent.Association of vitamin D deficiency with insulin resistance in middle-aged type 2 diabetics.
- In 174 adults with prediabetes or normal glucose tolerance, higher levels of vitamin D binding protein were linked to nerve control of the heart and body fat, but this study did not test any vitamin D supplement.Vitamin D binding protein is related to cardiac autonomic function and metabolic status in prediabetes.
- In 170 people with severe obesity awaiting bariatric surgery, calcium intake was not significantly different from recommended levels only in women aged 51 to 70, while many had impaired glucose metabolism, and the study did not test whether calcium improved blood sugar or heart health.Dietary Intakes and Biochemical Parameters of Morbidly Obese Patients Prior to Bariatric Surgery.
- This study of a telephone weight-loss coaching service in adults with prediabetes did not test zinc supplementation; objectively measured weight and BMI changes over 12 months were modest, and nutrition and activity barely changed.Effectiveness of NSW health get healthy telephone coaching in adults screened from general practices.
- In a cross-sectional study of 147 adults with type 2 diabetes in Brazil, low blood magnesium was linked to a higher chance of elevated HbA1c, a marker of poor blood sugar control.Magnesium Status and Dietary Patterns Associated with Glycemic Control in Individuals with Type 2 Diabetes Mellitus.
- In 127 women with recurrent pregnancy loss, vitamin D levels were not significantly linked to insulin levels or insulin resistance, although women with higher insulin resistance had lower vitamin D.Glucose/insulin metabolism and vitamin D in women with recurrent pregnancy loss.
- In 116 Korean women with prior gestational diabetes, the lowest postpartum blood magnesium was seen in the eight who developed type 2 diabetes, though magnesium was only a possible predictor and did not clearly separate prediabetes from normal glucose tolerance.Serum magnesium level is associated with type 2 diabetes in women with a history of gestational diabetes mellitus: the K…
- Overweight children aged 4 to 14 had lower blood magnesium than normal-weight children despite eating more magnesium, and lower levels were linked to higher body weight, blood pressure, waist size and insulin.Serum magnesium in overweight children.
- In 99 pregnant women in Saudi Arabia, blood magnesium was slightly lower in those who developed gestational diabetes, but the difference was not statistically significant.Modification of Total Magnesium level in pregnant Saudi Women developing gestational diabetes mellitus.
- In 88 adults with type 2 diabetes, lower blood magnesium was linked to poorer blood sugar control and more complications; this study did not test magnesium supplements.Low magnesium level as an indicator of poor glycemic control in type 2 diabetic patients with complications.
- Middle-aged men with newly impaired glucose tolerance had lower serum magnesium than healthy controls, suggesting mineral imbalance may appear early in blood sugar problems.Indices of mineral metabolism in subjects with an impaired glucose tolerance.
- Children newly diagnosed with type 1 diabetes (37 children, compared with 13 controls) excreted more magnesium in urine, which may help explain why they had low magnesium despite normal blood levels.Hypermagnesiuria in children with newly diagnosed insulin-dependent diabetes mellitus.
- A register-based study in Finland found no clear link between magnesium in local well water and type 2 diabetes rates among young adults, though weak signals appeared in young women.The regional association of rising type 2 diabetes incidence with magnesium in drinking water among young adults.
- In a lab study of fat cells, low magnesium reduced insulin-driven sugar uptake by about half, and a cohort of 395 people with type 2 diabetes showed lower magnesium linked to more insulin resistance; magnesium supplementation itself was not tested.Magnesium increases insulin-dependent glucose uptake in adipocytes.
- In 38 people with type 2 diabetes and low zinc, zinc supplementation lowered a marker of oxidative DNA damage (8-OHdG) by 26% and raised serum zinc by 42%.Relationship Between Zinc Status and DNA Oxidative Damage in Patients with Type 2 Diabetes Mellitus.
- In 10 healthy volunteers, a single 2.0 g dose of magnesium sulfate raised blood magnesium and lowered the insulin response to a sugar load without changing blood glucose, suggesting better insulin sensitivity.[The effect of a single administration of magnesium sulfate on glucose tolerance and insulinemia in healthy volunteers].
- In rats fed a high-sugar diet, vitamin D3 lowered blood glucose and improved insulin release during a glucose load, and lab work suggests this works by calming inflammation in insulin-producing cells.Vitamin D protects against high glucose-induced pancreatic β-cell dysfunction via AMPK-NLRP3 inflammasome pathway.
- A cost model based on a trial found that magnesium chloride taken for at least 4 months by adults with prediabetes and low magnesium was estimated to cost less and prevent more complications than placebo over 10 years.Cost-effectiveness analysis of using oral magnesium supplementation in the treatment of prediabetes.
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
The panel treats calcium, magnesium and zinc products as a mix of three main ingredients, and most of the ten speak well of at least one. Magnesium draws the most use, mainly for sleep: some take it before bed, with forms like glycinate and threonate preferred, one taking 400 mg of threonate, and others use it for workout performance, recovery or around surgery. Vitamin D is also widely used, with doses of 5,000 and 10,000 IU mentioned, a suggestion to take it with dietary fat for better absorption, and one panelist advising a blood test to check levels. Zinc gets fewer voices: some link it to prostate health, wound healing or immune support alongside vitamin C, and one notes that zinc with magnesium may help sleep. Cautions came from one panelist who said some magnesium labels can make the dose look larger than it really is, and one who said magnesium does not fix waking at night, while none said they stopped.
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Dr. Eric Berg · Vitamin D · warns
- Dr. Berg warns that the recommended daily intake for vitamin D is based on a massive error and that the actual necessary amount is closer to 8,895 IU, with millions remaining deficient.
- Recommends getting vitamin D levels tested to ensure they are between 50 and 70, as vitamin D is intimately involved in regulating prostate size.
- Recommends ensuring sufficient zinc intake because the prostate needs enough zinc for the conversion from testosterone to DHT to be smooth and optimized.
- Recommends taking at least 10,000 IUs of vitamin D3 every single day in the winter, stating it is the most important vitamin to lower cancer risk.
- Recommends vitamin D to support the immune system, aiming for blood levels between 80 to 100 ng per ml.
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends taking no less than 10,000 IU's of vitamin D3 for osteoporosis, alongside magnesium and K2.
- Recommends increasing vitamin D to restore balance and support healthy blood pressure.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends increasing magnesium to restore balance and support healthy blood pressure.
- Warns that bone loss cannot be fixed with just calcium, as bone is primarily collagen with other essential minerals.
- States that a lack of vitamin D can potentially cause achy bones or crashing mood.
- Recommends taking zinc carnosine for an ulcer or some type of gastric problem.
Dave Asprey · Vitamin D · uses
- Takes Vitamin DAKE from Suppgrade Labs.
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that vitamin D supports brain health, muscle function, and focus.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Host Dave Asprey explains why correcting a vitamin D deficiency still makes sense for male fertility, even though supplementation did not improve overall semen parameters in a randomized trial.
- States that currently, he is only taking vitamin C and vitamin D.
- Developed a nonnano zinc sunscreen over five years, stating her skin is probably better now than it's ever been.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends vitamin D, noting it's actually a hormone and that most people are deficient, even those who take it, because they don't take enough.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- States that most people on the spectrum are low in vitamin D and need more of it, mentioning his own product, Vitam DAKNE, which contains real vitamin A.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
Dr. Mark Hyman · Magnesium · uses
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Recommends Vitamin D for health, stating that amazing things happen when patients' vitamin D statuses reach optimal levels.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Mentions vitamin D as an existing biomarker that plays a role in mental health, which Function Health includes in their measurements.
- Notes that vitamin D plays a role in immune function.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends checking vitamin D levels and states that if they had to pick one single intervention for immune health, vitamin D would be it.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Dr. Hyman discusses vitamin D in relation to sun exposure patterns.
- States that vitamin D supplementation can help with oxidative stress.
- Gave a patient with psoriatic arthritis a little zinc, which contributed to significant improvement in her condition.
- Mentions vitamin D as a key nutrient for supporting immune function.
- States that vitamin D is probably the single most important intervention for immune health, recommending levels of 45 to 70 and emphasizing testing to determine the right dose.
Siim Land · Vitamin D · recommends
- Advises against taking vitamin D in the morning with other supplements because it is fat soluble and requires dietary fat for better absorption.
- Recommends taking Vitamin D with fat for better absorption.
- States that Magnesium can be a useful addition for some people for sleep.
- States that Vitamin D connects biology to light and that UVB reaching the skin enables its production.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Magnesium as one of 15 supplements backed by human studies.
- States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
- Lists seafood and pumpkin seeds as sources of Magnesium.
- Lists dairy and sardines as sources of Calcium.
- Thinks vitamin D has some of the strongest evidence and is worth considering.
- Notes that Vitamin K2 pairs well with vitamin D by regulating calcium and bone mineralization.
- Thinks magnesium has some of the strongest evidence and is worth considering.
- Recommends taking vitamin D supplements with some fat to maximize its absorption, suggesting with food or a teaspoon of olive oil.
Andrew Huberman · Zinc · uses
- Zinc carnosine to support and improve the lining of your gut.
- Notes that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- Discusses Magnesium Threonate as a tool for falling asleep.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of the gut, and he was already taking some of these ingredients separately.
- States that AG1 Pro includes zinc carnosine, which he was already taking separately, to support and improve the lining of the gut.
- Notes that most people are probably deficient in vitamin D and benefit from supplementing, but there's no point in doing it unless you're deficient for most things.
- Personally takes zinc carnosine, which is included in AG1 Pro to support and improve the lining of the gut.
- AG1 Pro has zinc carnosine to support and improve the lining of your gut. Some of these ingredients I personally was already taking separate from the AG1 formula.
- States that AG1 Pro contains zinc carnosine to support and improve the lining of your gut.
- Uses AG1 Pro, which contains zinc carnosine to support and improve the lining of the gut.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 5,000 IU of Vitamin D3 in the morning for longevity.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Ben Greenfield's formulation includes 30 grams of zinc a day, taken for one week before surgery and two weeks after, as it is an important cofactor for wound healing.
- Notes that Vitamin D is actually a hormone and recommends patients aim for levels around 40 to 50, or even 60 for fracture healing, for optimal healing, as opposed to just above 20 which is considered normal.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- Mentions vitamin D as part of a bare-minimum protocol.
- Advises getting vitamin D levels between 60 and 100 nanograms per milliliter as a minimum step for overall health and to slow down heart disease.
- Emphasizes that zinc sufficiency is crucial for immunity because the thymus-derived peptide thymulin, which trains lymphocytes, requires zinc to be active.
- Recommends adding zinc into one's stack because it is a co-factor for enzymes involved in testosterone synthesis and sperm maturation, and zinc deficiency is a reproducible cause of low sperm count.
- He mentions zinc as a supplement with real human data behind it for male fertility.
- Zinc may support both testosterone and sperm count.
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
Dr. Rhonda Patrick · Magnesium · neutral
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Vitamin D supplementation was linked to a 40% lower risk of dementia in an observational study of more than 12,000 older adults.
- Mentions that vitamin D also plays a role in maintaining muscle mass.
- Mentions magnesium as an important nutrient component for testosterone.
- Notes that not getting enough zinc can affect testosterone, as zinc is very important for testosterone synthesis.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- Recommends ensuring adequate vitamin D intake for men's sperm health.
- Recommends men take a 30 milligram zinc supplement for sperm health when preparing for IVF.
- Vitamin D and strength training alone did not, but adding them strengthened the effect on one clock, with the full combination slowing that measure by ~3.8 months.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- Lutein and zeaxanthin can also be obtained from certain multivitamins.
- Discusses findings from a meta-analysis on zinc supplementation, noting it improved insulin resistance, inflammation, and oxidative stress in people with diabetes or prediabetes, and explains its biological role in the pancreas.
- States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
Thomas DeLauer · Magnesium · uses
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
- Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
- Adds zinc to their immunity duo because it helps them absorb vitamin C, considering the two together a fantastic combination for fall and winter.
- Uses vitamin D3 in the fall and winter months when getting less sun, as it's important to supplement it then.
- Recommends taking a massive amount of vitamin D simultaneously with an early morning massive breakfast to help reset circadian rhythms and address hyperphagia.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Recommends zinc, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Recommends Vitamin D, stating that it has receptors throughout the brain and deficiency can quickly impact brain and mood.
- Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
- Takes supplemental vitamin D because he is skin sensitive and from northern latitudes, limiting his UV exposure.
- Recommends taking vitamin D on non-liver days to ensure both nutrients get proper receptor access.
- Mentions that more zinc could be beneficial for testosterone, but it's not working on the axis that most people need help with.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
Bryan Johnson · Vitamin D · uses
- Takes 5000 IU of Vitamin D3 in the morning for general health.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 5000 IU of Vitamin D3 in the morning for general health.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Mentions that the sunlight assessment claims low vitamin D levels cause the immune system to misfire, and notes that their vitamin D has been measured.
- Takes 5000 IU of Vitamin D3 in the morning for longevity.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 15 mg of Zinc in the morning for longevity.
- He takes 5000 IU of Vitamin D3 in the morning for general health.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 5000 IU of Vitamin D3 in the morning for general health.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 5,000 IU of Vitamin D3 in the morning for longevity.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
Peter Attia · Magnesium · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Lists vitamin D as one of her staple supplements.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Notes that several studies show patients taking vitamin D can reduce TPO levels and prolong the honeymoon period of Hashimoto's disease.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- States that in mouse studies, there was a combined effect of alpha ketoglutarate with vitamin D for both sexes.
- Uses vitamin D as an example of how people might dismiss its efficacy due to failed clinical trials that didn't adjust the dose or measure levels.
- In mouse studies, Peter Attia's team found a combined effect of AKG with Vitamin D for both sexes.
- Suggests that supplementing with lots of vitamin D might help overcome the negative effects of phenytoin on bone health by improving calcium absorption, though he is unaware of studies on this.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends Vitamin D3 as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 800 to 1,000 IU, which can be obtained through sunlight or supplementation.
- Recommends calcium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 1,000 to 1,200 milligrams, which can be supplemented with calcium carbonate or calcium citrate.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
RAL Summary
Members OnlyTier 4 for Blood Sugar
Human studies give mixed but real support for magnesium, vitamin D and zinc on blood sugar, but there are no reviews, so the rules keep it at emerging. Key evidence comes from pooled trials of magnesium and vitamin D [1][6].
Take 2 servings a day (2 tablets) to match the dose that worked in the studies.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 51 of the 126 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Endocrine system, Metabolic system, Cardiovascular system
Possible side effects: No major side effects reported. The magnesium at two servings a day is above the daily recommended upper limit, so members can take less.
Supplement Facts
Vitamin D3 5 mcg · Calcium 333 mcg · Magnesium 133 mg
Supplement Facts
Serving Size 1 Tablet(s)
Amount Per Serving% Daily Value
| Vitamin D3 | 5 mcg | |
| Calcium | 333 mcg | |
| Magnesium | 133 mg | |
| Zinc | 5 mg |
Other ingredients: Cellulose Gel, Maltodextrin, Croscarmellose Sodium, Hypromellose, Silicon Dioxide, Color added, Magnesium Stearate, Polyethylene Glycol, Triethyl Citrate, Polysorbate 80, Sodium Citrate, Gelatin.
Directions: Suggested Use: Adults, take 1 tablet up to 3 times daily with water and a meal.
Barcode (UPC) 031604018931 · Label source: NIH label database · Report a label change
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- How to Lower Blood Sugar Naturally: A Comprehensive GuideArticle · Sep 9, 2026
- Magnesium Glycinate vs Citrate: What the Studies ShowArticle · Oct 30, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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