Vitamin K is found in green leafy vegetables, vegetable oils, grains, and some meats and cheeses, according to major media reports. It is vital for wound healing, bone regeneration, and keeping blood pressure down. Leafy greens such as spinach and kale are especially rich in vitamin K1. Professor Jan Olav Aaseth of the University of Inland Norway said that vitamin K carries calcium away from the heart and blood vessels into bone, improving both heart and bone health. According to Daily Mail - Health, pharmaceutical expert Penny Ward described observational studies suggesting that adults eating a diet rich in vitamin K live longer and are less likely to develop heart disease or dementia. Ward also noted that vitamin K helps preserve normal brain function by preventing brain cell death and assists with clearing toxic amyloid proteins from the brain.
NHS guidelines state most people can get all the vitamin K they need from food, according to major media reports. Vitamin K supplements are available for as little as 3 pence per pill. However, Professor Aaseth warned that modern diets may contain too small amounts of vegetables containing vitamin K. Following the MIND diet, which combines elements of the Mediterranean and DASH diets, could reduce Alzheimer's risk by more than half, according to major media reports. In a 2015 study, more than 900 participants who adhered most strictly to the MIND diet reduced their Alzheimer's risk by 53%.
Observational studies suggest that adults eating a diet rich in vitamin K live longer and are less likely to develop heart disease or dementia.
Vitamin D regulates calcium and phosphate concentrations in the body, according to major media reports. Deficiency can lead to rickets in children and osteomalacia in adults. The NHS recommends taking vitamin D supplements during autumn and winter. However, the NHS advises that taking too many vitamin D supplements over a long period can cause hypercalcaemia, weakening bones and damaging kidneys and heart. Consuming more than 100 micrograms (4,000 IU) of vitamin D daily could be harmful. Doctor Suraj Kukadia warned against the overuse of vitamin D supplements, stating that hypercalcemia can cause paradoxical weakening of bones, and damage to heart and kidneys, according to major media reports.
According to Daily Mirror - Main, pharmacist Rojina Shams Nateri described stacking winter supplements that contain the same ingredients as a common mistake that can lead to unintentional overdosing. She noted that zinc above 9.5mg/day for men and 7mg/day for women can weaken immunity long-term by interfering with copper absorption. Vitamin A doses above 1.5mg (1,500mcg) can damage the liver; pregnant women should avoid high doses. The UK recommended intake of vitamin C is 40mg per day; absorption becomes less efficient above 200mg. Calcium, magnesium, iron and high-dose vitamin C can reduce absorption of antibiotics, thyroid medication and some blood pressure drugs. Omega-3 with EPA and DHA supports brain and heart health, and magnesium can help with sleep and muscle tension, according to Nateri.
One of the most common mistakes I see is stacking winter supplements that contain the same ingredients.
People think vitamins are risk-free because you can buy them over the counter. That’s not true.
If you’re taking prescription medicine, even short-term, always check before adding supplements.
In winter, vitamin D is sensible for most adults.
Supplements should support your health, not replace good sleep, balanced meals and medical advice. If you’re unsure, ask your pharmacist. It could save you from d