What supplements should you take a closer look at?

vitaminsCurrently, there is plenty of micro- and macro-elements deficiencies happening in (I can safely say) everyone. That’s why supplementation is a necessity. For the proper functioning of your body, you need a whole bunch of minerals and vitamins. And let me say that taking them in a form of powders of tablets is a way of cheating your body. We should be getting all the necessary nutrients from our diet. However, as I mentioned in the previous article (Are supplements a new emerging trend?), it is impossible nowadays where the food, we consume, has little quality.

However, how should you supplement yourself?

Well… Safely!

Deficiency, as well as excess, is equally dangerous to your body.

However, it is all about the details.

The most important vitamins (and the vitamins we lack the most) are Vitamins A, D, E, K2. In the food of our grandparents, there were 10 times more of them.

Vitamin D3

The most essential is vitamin D3. It is responsible for 3 000 genes. Professor Kostowski, in his book of pharmacology, said that we should take 10 000 IU (units) of it for every 1 kg of body mass. This high supplementation should be associated with supplementation of other, mentioned above, vitamins soluble in fats because it’s a safety factor that prevents the occurrence of side effects associated with taking high doses of vitamin D. One of the possible side effects of this kind of unknowledgeable supplementation is kidney damage- very important organ that removes unnecessary metabolite. In order for the supplementation of Vitamin D to be successful, it needs to be taken with foods high in fats: egg yolks, butter, lard, homemade mayonnaise, and bacon.

Vitamin D is one of the few that is meant to be tested in the blood for preventive purposes. Almost every lab can do a test called 25 (OH) for a small amount of money.

Its levels can not be lower than 50.

If it is lower than that, you should take vitamin D3 (not D2) supplements.

The level should be monitored continuously.

So statistically:

– 60 -100: is a norm and practically nobody in the world reaches that number because everybody suffers from vitamin D deficiency.

– Below 30: it causes cardiovascular disease, hypertension, coronary heart disease, stroke, heart attack.

– Below 20: Diabetes, lupus, Hashimoto’s disease, autoimmune disease, asthma.

– Below 10: might cause cancer.

Vitamin A

Vitamin A works mainly on our eye sights, our skin, and mucous membranes. In addition, it protects the body from infections.

However, it still plays another important role in our body.

It participates in making sure that the bones function properly. It supports the proper functioning of our osteoclasts and activates vitamin K2.

Its cooperation with vitamin D is much stronger than any other vitamin alone.

You should take them together as one group of vitamins: D3, K2 MK7, A. They only dissolve in fats, so you should swallow them with scrambled eggs, butter, bacon, etc.

One of the most important properties of vitamin A is that it has the potential for anti-cancer effect – it prevents and slows down the progression of colorectal, prostate, breast and lung cancer.

Vitamin A accelerates the renewal of the epidermis, strengthens its protective function and reduces the loss of water from the skin. It increases the production of collagen and elastin – the basic building blocks of the skin.

Vitamin E

Vitamin E, another fat-soluble vitamin, under this name hides a group of eight compounds such as tocopherols, tocotrienols. The most popular to buy is alpha-tocopherol. However, the best vitamin E products contain all eight congeners. You should take 400 IU. Vitamin E delays the aging process of the skin. It exhibits strong antioxidant effects, anti-thrombotic effect, and affects healthy muscle performance, also helps maintain healthy vision, contributes to maintaining healthy pregnancy development.

If you suffer from chronic fatigue, experience frequent muscle fatigue, decreased libido, have problems with fertility, too high levels of bad cholesterol or triglycerides, suffer from premenstrual syndrome, endometriosis, irritability, low concentration, brightness of mind, anemia, hypertension, decreased immunity (eternal infections!), hair loss in large quantities, wrinkles, visible cellulite, vision problems (cataracts, scleroderma), varicose veins or even worse- experience symptoms of ischemic heart or signs of damage to the nervous system – then for  99.99% you have vitamin E deficiency!

K2 Mk7

It is very important for the proper metabolism of Calcium. It redistributes this essential for our bones mineral and decides where it goes. It is especially important to people who have calcification or rheumatoid arthritis, where calcium deposits can deform the joints ex. fingers. The supplementation with vitamin K2Mk7 can help to remove those deposits, and recovered through this calcium is reused as a building block for teeth and bones. We should take 100 ug and it is a daily max dosage you should be taking. Vitamin D3 can’t be metabolized without vitamin K2Mk7. Taking about 50 micrograms of vitamin K2 MK7 daily does not affect blood clotting and prevents osteoporosis.

After taking vitamin K2 for a week, it reduces the insulin level by half after eating a meal. In addition, it was found that people who take the highest dose of vitamin K2 reduce the risk of having cancer. Vitamin K2 inhibits all types of lung cancers.

It also prevents the aging of the body. And it prevents the development of heart disease, osteoporosis, Alzheimer’s disease, wrinkles, varicose veins, diabetes, rheumatoid arthritis, multiple sclerosis, cancer. It affects positively: pregnancy as well as the difficulties with becoming pregnant, the health of the newborn, the fertility of men.

It affects positively the health of your teeth and the development of jaw-skull.

What’s the conclusion? Take vitamin K2Mk7 always with a meal containing fats.

Coenzyme Q10

Other important Elements you might want to take a closer look at is Coenzyme Q10 is especially important for people with heart problems and people working hard physically and under lots of constant stress. Its main enemy is statins, given to people with “high cholesterol” like candy. However, a healthier and safer alternative is supplementation with coenzyme Q10. You should take 100- 600 IU daily.

Vitamin B

Vitamins B1 and B6 should be especially important for people with disturbed heart rhythm. You should be taking vitamin B1 in 300 mg a day, and vitamin B6 50 mg tablets three times a day. It is especially important for people with high homocysteine levels (may cause a heart attack). You should be taking, in addition, vitamin B12 (1000 ug a day). Vitamin B3, niacin, improves brain activity and the nervous system. Niacin has especially great effects on the body (you can read more here https://healthyasabirch.com/vitamins/niacin-a-key-vitamin-for-your-body). The vitamins from group B can be purchased as a B-complex supplement. However, not all of them will be good. It is important to check the doses of each vitamin (if they will actually make a difference). Many such complexes contain low, meaningless doses. If your urine doesn’t change to neon yellow then you will know that the doses are low. They are water-soluble.

Sources: “How to smartly supplement yourself” Hubert Czerniak from magazine “Health without medicine” (28)

Ebook “What kind of vitamins and minerals should you consume every day? Marta and Kasia Brzoza

 Kasia BrzozaKasia Brzoza

Form by (e)NeTes

Photo: Envato



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  1. Keecia

    I enjoyed the information above thank you

  2. Healthy As a Birch

    Thank you! I’m glad to hear that 🙂

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