I’ve read that those 4 nutrients are related and need to be balanced… So supplementing one… for example Vitamin D, would be the best if the rest are also added? Is it really true?
What do you think would be the best way to take these 4? If you take one, do you really need others? What time of day, what dose, how to combine them?
Magnesium is great before bed as it can help you sleep. To complicate things there are different forms of them especially the magnesium and calcium.
Vit k, d and calcium can be purchased as a package but I think there is merit to getting bloodwork first to see your baseline
You can take too much of any of these. 2,000 of calcium not unusual but 5,000 of vit d can be perfect amount for some people but too much for others.
Gets tricky because as you mention they are interrelated. Ex if you have high calcium taking vit d should lower your calcium level unless you have hyperparathyroid.. in which case calcium and parathyroid hormone will go up.
And now that I have completely muddied the waters on your question…. My work here is done😂.
Good luck on your health journey!
Calcium supps are unnecessary, If you’re low in it, add it. It’s one of the easiest to get through diet.
Magnesium is fine on its own. Would suggest doing research into it, you don’t need high high doses. Best forms are Bisglycinate and Citrate.
D3 is fine through having proper fat intake, cholesterol (no, it’s not bad for you) and sun exposure.
K2 is easier from fermented foods in the grand scheme but taking K2 supps as instructed should suffice if you want it.
Professional dietician told me:
Calcium needs to get into the body throughout the day. Not one pill once a day, because the body can’t process it. Milk food can be enough but most people don’t eat enough of that. Water with calcium is a good way to add calcium throughout the day.
Vitamin D from the sun can be enough in the summer but in the winter, a pill is a good idea. You need Vitamin D or the calcium won’t get processed by the body.
Most people forget that some food block calcium processing, like cocoa, nitrite salz (salami) and some other food as well. Don’t trink cocoa milk for instance, if you want to have the calcium from the milk.
It’s a lot better to get nutrients from food - literally decades of research has been poured into supplements, and their purported health benefits are simply nonexistent, with exceptions obviously. In some cases there’s even evidence of net harm, and calcium is one of those cases. Additionally, if you’re not getting enough of these that’s a strong sign that your diet simply isn’t where it should be.
If you think you need supplements, speak with a dietitian first. Otherwise, look for food sources of these - green vegetables and fruit should cover all of these bases (except D, obviously).