If you take supplements, this is worth a read.
Many people I speak with are doing things right on paper: choosing quality brands, taking their supplements consistently, and researching their choices.
Still, a few common mistakes can significantly reduce how well those supplements work.
I’ve seen this repeatedly—mainly because most people never learn how these nutrients actually behave in the body.
Mistake #1: Taking Vitamin D3 Without K2
Vitamin D3 improves your body’s ability to absorb calcium, but it doesn’t control where that calcium is deposited. Vitamin K2 helps direct calcium to bones and teeth instead of soft tissues like arteries, kidneys, or glands.
Without adequate K2, calcium can accumulate where it shouldn’t, which is sometimes called the calcium paradox: you may absorb calcium but fail to deposit it correctly.
In the mouth, improper calcium handling can contribute to:
- Receding gums
- Tartar buildup
- Periodontal calcifications
- Weakened dentin
There’s emerging evidence that changes in the oral microbiome can reduce K2 production, potentially impairing dentin repair and increasing cavity risk.
Fix: Pair D3 with K2 consistently. Combining these ensures absorbed calcium is more likely to support bone and dental health instead of depositing in soft tissues.
Mistake #2: Taking Fat-Soluble Vitamins on an Empty Stomach
Some vitamins are water-soluble and readily absorbed without fat; others require dietary fat to be absorbed effectively.
If you take fat-soluble vitamins on an empty stomach, they can pass through without being absorbed. Vitamins A, D, E, K and compounds like CoQ10 depend on dietary fat. Certain fat-bound forms of vitamin C (for example, ascorbyl palmitate) also need fat.
Fix: Take fat-soluble vitamins with a meal that includes healthy fats, for example:
- Eggs with avocado
- Full-fat yogurt
- Nuts or nut butter
- Olive oil, ghee, or butter
I personally take my fat-soluble supplements with my morning eggs and avocado—the meal’s fats and digestive enzymes help proper absorption.
Mistake #3: Ignoring Digestion
You can choose the right supplements and pair them with the proper foods, but if digestion is compromised, your body simply can’t absorb the nutrients.
With age, we naturally produce fewer digestive enzymes, and reduced enzyme activity leads to more nutrients passing through undigested. This affects proteins and fat-soluble vitamins most, but it can impair absorption across the board.
Fix: Support digestion. Digestive enzymes and practices that improve gut function can help ensure supplements and dietary nutrients are broken down where absorption occurs—the small intestine.
Because you’re not just what you eat; you’re what you digest.
Before your next supplement, ask yourself:
- Did I take it with food?
- Is it paired with the right cofactors (for example, D3 with K2)?
- Is my digestion functioning well right now?
If you have questions or suggestions for future newsletters, reply to this message. I read every note, even if I can’t always respond personally.
Hope you have a wonderful weekend,
Mark
