Vitamin D3 is a wellness vitamin, but you need the right dose and synergists (biochemical companions that aid absorption) to boost its effectiveness. These companion vitamins, minerals, or specific molecules are best taken WITH Vitamin D3, which should always be combined with Vitamin K2, as they aid in the absorption of each other.
The main reason for this partnership is that K2 forces the D3 into the tissues, not the arteries, where it can cause arterial plaque—one of the main causes of strokes, aneurysms, and heart attacks (medically known as MIs).
Vitamin D3 taken in high doses without Vitamin K2 can lead to kidney stones over time. K2 stops the stones from forming and makes sure the Vitamin D3 is absorbed into the bone and immune system, not the arteries!
A recent large clinical US study in 2025 compared those who took no Vitamin D3/K2 to those who took at least 5,000iu daily Vitamin D3/K2 for a year, and the differences were stark! Hospitalisations in the D3/K2 dosing group were 50% less than the control group.
We can get Vitamin D3 (25-OH) testing done to check you are absorbing this vital wellness supplement. The test costs $55, paid directly to Lab Plus or Awanui Labs upon providing a script for it that David can write for you free. It has been said by many knowledgeable doctors that Vitamin D3/K2 is one of the best wellness supplements out there, alongside Lipospheric Vitamin C and Zinc.
The best and cheapest way to get plenty of Vitamin D3 is from sunlight, but you need to avoid the hottest part of the day in summer (11am–3pm) and expose your entire chest and back to the sun's rays for ideally 20 minutes each side, outside the peak hours.
On cloudy days or in winter, you will need to supplement, as I do. The ideal dose for an average-sized 60kg female or an 80kg male is 5,000iu Vitamin D3/K2 per day with some fatty food to help it absorb, like avocado, free-range eggs, brazil nuts, or fish, especially salmon. In winter, double the dose: 5,000iu D3/K2 with breakfast AND dinner with some fatty food (which is very good for your brain, liver, and heart) to aid absorption.
Please be aware that the older you are, the longer it takes to absorb D3 from the sun via your skin. People over 50 will need to avoid washing their skin with any form of soap within 5 hours of sun exposure, as this washes off the Vitamin D in the sebum (natural oils) of the skin and sends it down the drain!
If you're at the beach sunbathing at the right time of day, outside the peak hours, then swimming in the sea is fine, or showering with cold or warm water is okay—just don't use soap or shampoo till the next day to avoid washing away all that precious Vitamin D! Someone over 60 will take at least 5-6 hours to fully absorb the Vitamin D from sunlight; if you are younger than 40, it's more like 2-3 hours. Tell your friends this, as few people know it unless they are a doctor or scientist.
The best brands of sunblock are usually the USA or EU brands, as the formulas are more advanced and far less toxic than those offered here, especially from last century. This century, the formulas are much more advanced, and Ayurvedic and Homeopathic creams and sprays are entering the overseas markets that will be coming here this year and next.
Read labels and avoid sunblocks that contain SLS or harsh, unpronounceable synthetic chemicals that are toxic to the liver, kidneys, and spleen—your body's 3 main filter organs, which need detoxing annually after age 40. More on this in future articles.
Stay healthy, get your sunshine safely, and remember: Vitamin D3 and K2 work best together!
For more detailed information and consultation to determine your health needs, contact us.
