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“Magnesium supports the enzymes involved in vitamin D metabolism, while vitamin K-dependent proteins help direct calcium handling. In a randomized trial, magnesium supplementation changed vitamin D metabolites in a manner that depended on baseline vitamin D status.”

“Some studies have shown that vitamin C causes exercise suppression, but most of these studies combine vitamin C with alpha-tocopherol vitamin E. Vitamins C and E are direct antioxidants, directly donating electrons to free radicals.”

“In the setting of COVID-19, vitamin D deficiency drives poor outcomes. Treating patients with calcifediol, a prescription vitamin D analog, might be more effective at increasing vitamin D to therapeutic levels.”

“Neutrophils generate large quantities of reactive oxygen species, putting them at risk for oxidative stress-induced DNA damage. Vitamin C is highly concentrated in neutrophils, however, with concentrations averaging roughly 50 times higher than plasma concentrations.”

“Vitamin K is a type of fat-soluble vitamin that participates in blood clotting, cardiovascular health, and bone metabolism. Naturally occurring forms of vitamin K include phylloquinone, known as vitamin K1, and a family of molecules called menaquinones, known as vitamin K2.”

“Bruce argues that while diseases of severe vitamin D deficiency like rickets are rare, the criteria for vitamin D deficiency should be based on long-term health biomarkers and not just short-term severe diseases.”

“Consider your individual needs: Some people, particularly those with genetic factors (e.g., certain SNPs), may require higher doses to maintain optimal vitamin D levels. For example, some individuals may need 5,000 to 7,000 IU per day to reach levels of 30–40 ng/mL.”

“Vitamin D status is commonly assessed with serum 25-hydroxyvitamin D, but the same supplement dose can produce very different blood levels. In this clip from Dr. Rhonda Patrick's appearance on The Tim Ferriss Show, she describes how baseline status, body size, genetics, sun exposure, and supplement content can contribute to that variation.”

“Vitamin K1, also known as phylloquinone, is critical for the production of blood coagulants in the liver. Vitamin K2, also known as menaquinone, is important for preventing calcification of blood vessels and producing strong bones.”

“Vitamin D activates the innate immune system, which elicits an early antiviral response. The vitamin binds to receptors on neutrophils, macrophages, and natural killer cells and stimulates them to produce microbial peptides that have antiviral activity.”