6 supplements and nutrients that you should use

When talking about supplements one should remember about one very important fact – it is a substance that is supposed to supplement / complement and not completely replace. Everyone knows how important it is to use supplements when the body is pushed through the practice of various types of physical exertion. In the case of increased physical effort they will be a very good supplement to the daily demand for given substances. Below are 6 supplements and nutrients that you should use.

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Vitamin D3

Vitamin D3 has been described in many publications. In recent years its deficiencies were constantly discussed, which are currently taking the size of epidemy, causing many long-term side-effects. It was concluded that the most effective way of increasing its concentration is supplementation. However, it turns our that this procedure requires proper support. Those who decide to supplement deficiencies of vitamin D should reach for supplements with vitamin D3 and K2.



The answer can be found in our article.

Vitamin D3 – the sunshine vitamin

For a few years, the majority of European countries have been fighting with the considerable lack of sun, not only in the period of winter months, but also during summer. Therefore, we more and more often hear about vitamin D3 deficiencies, which is synthesized in the deeper layers of skin, as a result of body exposure to sunrays.


Vitamin D3 influences almost 3000 genes, which play a key role in the human body. Moreover, it prevents many diseases, increases immunity and helps to maintain optimal state of health.


It was scientifically proven that maintaining its proper concentration decreases the risk of 16 kinds of cancer, including cancer of pancreas, lungs, ovary, prostate and skin. Daily supplementation with vitamin D3alleviates the symptoms of allergy, premenstrual syndrome, prevents atherosclerosis, diabetes and decreases blood pressure in people with hypertension. Moreover, this vitamin allows to avoid ailments and diseases of the nervous system (disorders of memory, depression, torpor, multiple sclerosis) and the skeletal and articular system.

Vitamin D3 and K2 only in tandem

Danish scientists from the University Hospital in Aarhus concluded that vitamin D3 taken with calcium considerably decreases the risk of bone fractures and mortality among seniors. However, calcium supplements should be taken not only with vitamin D3 but also with vitamin K2, as the former improves the absorption of calcium and the latter takes care to deliver it in the proper place.

Vitamin D3 and vitamin K2 cooperate with each other in order to produce and activate the protein GLA Matrix (MGP).

It is an important substance, which plays a special role in the cartilages and walls of blood vessels, inhibits artery calcifications and prevents stiffness and breaking of blood vessels.

Doctors say that vitamin D3 and K2 should constitute an indispensable duet in supplementation, as they collectively slow down the above processes, which cannot be done by sole vitamin D3. Moreover, by acting separately, vitamin D3 and K2may do more harm than good. Storing this calcium in the places, in which it is not necessary, it may stimulate atherosclerosis and increase the risk of excessive blood coagulation and heart attacks.

Maximal daily dose

There are many supplements on the market that combine the complex of vitamin D3 with vitamin K2. It is important to take care of proper doses of these vitamins provided to the organism. In case of vitamin K2, the application of 45-185 µg per day is recommended for adults. In case of higher doses, people who take antithrombotic drugs should pay special attention.

Generally healthy people should take an average dose of 150 µg per day.

The European Food Safety Authority established the maximal daily doses of vitamin D3 for healthy people, which are:

  • newborns and infants: 1000 IU / day;
  • children at the age of 1-10, 2000 IU / day;
  • children and teenagers at the age of 11-18: 4000 IU / day;
  • adults and seniors with appropriate body mass: 4000 IU / day;
  • obese adults and obese seniors: 10000 IU / day;
  • pregnant and breastfeeding women: 4000 IU / day;

It is worth remembering that when we reach for vitamin D3 in capsules, we should always combine it with vitamin K2 in the form of MK-7.