This vitamin is essential for our bodies because it supports immunity, reduces the chance of heart disease, regulates mood, and helps maintain overall health.
When it comes to supplements, many people take it in the form of vitamin D3, also known as cholecalciferol. This shape is similar to what our skin makes when we are in the sun. But are you taking your supplements in the right way for them to be effective?
American medical expert Austin Lake says most people make two mistakes when taking vitamin D supplements. “The first mistake is that people are taking large amounts of vitamin D without taking vitamin K2.” Additionally, “Vitamin K2 helps keep calcium in the bones, rather than having it pulled out.” “It helps to do that,” he added.
The second mistake, he says, is lacking magnesium, which helps convert vitamin D “once it’s in the body.”
Dr. Pranav Honavala Srinivasan, senior consultant in gastroenterology at Sparsh Hospital in Bangalore, agrees with Dr. Lake and says there are some common mistakes people make when taking vitamin D. They are:
Combination with vitamin K2: What is often overlooked is not combining vitamin D and vitamin K2. Vitamin K2 is important for directing calcium to the bones and preventing it from being deposited in the arteries and kidneys.
Fat-free intake: Vitamin D should be taken with fatty foods to increase absorption Because it’s fat-soluble.
Inappropriate timing: Taking vitamin D supplements late at night can affect melatonin synthesis, which can disrupt your sleep. It is most effective when taken during the day, especially with a large meal.
Benefits of vitamin D3 over vitamin D2
When using supplements, vitamin D3 and vitamin D2 are often confused.
“Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol) in raising and maintaining blood levels of vitamin D over long periods of time, which may improve overall health, including bone health and immune function. It’s important for its health benefits,” admits Dr. Srinivasan.
The importance of vitamin K2, especially MK-7 (menaquinone-7) and magnesium in relation to calcium utilization in the body
According to Dr. Srinivasan, vitamin K2, especially type MK-7, plays an important role in the following conditions: Activated protein that mediates calcium deposition in bones but not in arterieswhich is essential for both cardiovascular and bone health.
When combining vitamin D3 and vitamin K2 as supplements, the optimal ratio of vitamin D3 to vitamin K2 will depend on your individual health needs. Dosage should be determined by considering factors such as age, current health, and dietary habits. It is often recommended to consult a health care provider to tailor supplements to your individual health condition.
“Magnesium is essential for converting vitamin D into its active form in the body. Insufficient levels of magnesium can interfere with the effectiveness of vitamin D. Affects many aspects of health, including bone health and calcium regulation” says Dr. Srinivasan.
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Date first uploaded: January 5, 2024 13:28 IST
