Vitamin D3 and K2: Your secret weapons against the winter blues and for strong bones

Why vitamin D3 and K2 are essential in winter - the best food sources and tips for greater well-being

Do you know what it's like? The days are getting shorter, the sun is barely out and suddenly you feel tired, listless or even depressed? Welcome to winter - the time of year when our bodies are often crying out for vitamin D! But did you know that vitamin D3 and K2 together are an unbeatable duo when it comes to strong bones and a stable mind? Let's take a look together at the best food sources and find out how you can arm yourself against the winter blues with the right diet.

Vitamin D from food - you should know these sources!

Vitamin D is a fat-soluble vitamin that our body produces itself when exposed to sunlight. But when the sun makes itself scarce in winter, we have to help out! The best natural sources of vitamin D3 are found in animal foods - especially in fatty fish such as salmon, herring and mackerel. Egg yolk, liver and certain types of mushrooms such as shiitake and button mushrooms also provide a good portion of vitamin D, although plant-based foods usually only contain vitamin D2, which our bodies cannot utilize as well.

And then there's a little secret weapon: fortified foods such as certain dairy products or plant-based drinks that also contain vitamin D3. This can be a real game changer, especially in the darker months of the year! A stable vitamin D level not only strengthens our immune system, but can also help prevent winter depression and get us through the cold months with more energy.

When winter hits your bones - why vitamin K2 is so important

Have you ever thought that your bone health suffers particularly in winter? Because even if you consume enough calcium, your body can only utilize it optimally if you consume enough vitamin K2. This power vitamin ensures that calcium is specifically stored in the bones instead of being deposited in the arteries or other tissues where it could cause damage.

Vitamin D3 plays a supporting role here by improving the absorption of calcium from food. Vitamin K2 then takes over the job of “distributor” and ensures that the calcium gets to where it belongs - your bones! Especially in older people, the combination of these two vitamins can reduce the risk of osteoporosis and improve bone density. Studies even show that taking vitamin D3 and K2 together is much more effective than supplementing one of the two nutrients alone. [1]

How to get the most out of vitamin D3 and K2

To ensure you get the best possible supply, you should focus on a conscious diet between October and February. In addition to the food sources mentioned, there are also fermented foods such as natto (a traditional Japanese dish made from fermented soybeans), which is an excellent source of vitamin K2. Certain cheeses such as Gouda or Brie also provide significant amounts of this important vitamin.

If you still have difficulty meeting your requirements, especially in the darker months of the year, targeted supplementation of vitamin D3 and K2 can be useful.

Important: The correct dosage is crucial! It is therefore best to talk to your doctor or naturopath to determine your individual requirements.

Declare war on the blues of the dark period!

With the right diet and targeted measures, you can provide your body with optimum support, not only for strong bones, but also for a balanced mind. Vitamin D3 and K2 are a dream team that will help you get through the winter healthy, full of energy and full of joie de vivre. So why not start today?

Why we often feel tired and listless between the years and afterwards

Do you somehow feel exhausted, listless or even sad? This could be due to seasonal affective disorder, better known as winter depression. The main culprit? Lack of light! Because when the sun barely shows its face, our vitamin D levels drop. This can have a direct impact on our mood. Vitamin D is closely linked to the production of serotonin, our “happiness hormone”. So it's no wonder that we often feel less energetic in winter! But we don't have to accept this unconditionally.

Vitamin D - more than just a sun vitamin

As we have learned, vitamin D is a real all-rounder: it strengthens our immune system, keeps our muscles fit and ensures strong bones. But that's not all! A balanced vitamin D level also helps us to keep our hormone levels in balance and alleviate depressive moods. Studies even show that a lack of vitamin D is associated with an increased risk of depression and mood swings. [2] [3]

Targeted supplementation can be particularly useful in winter to promote well-being. However, a certain amount of the requirement can also be met through diet. You just need to know which foods are the best sources of vitamin D! Here too, we already know that animal sources are preferable to plant sources.

The correct dosage is also crucial for supplementation: while a daily intake of around 800 I.U. is considered normal, higher dosages may be necessary in the case of severe deficiencies or medical indications. However, as already mentioned, long-term high doses should only be taken under medical supervision in order to avoid side effects.

It is also worth taking a look at the label of food supplements: if you take vitamin K2 in addition, you should make sure that it is in the all-trans form, as this is particularly bioavailable and has an optimal effect.

Get through the winter well with vitamin D3 & K2

The dark season doesn't necessarily have to mean tiredness and a bad mood! With the right diet and targeted supplementation, you can give your body optimum support and strengthen both your bones and your mood. So why not get started right away and actively banish your winter blues?

Our inner sun and why vitamin D is so important for us

Did you know that your body is a little miracle worker and can produce vitamin D all by itself? All it needs for the body's own production is the right amount of sunlight! In the summer months, a short walk in the sun is often enough to give your body's own production a good boost. But as soon as winter comes knocking, things get difficult because the sun's intensity is too low to cover our needs. This is precisely why it is so important to ensure a sufficient supply through diet or targeted supplements during the cold season.

What to do if you don't get enough sun? Symptoms and solutions

A vitamin D deficiency is a real deficiency and often creeps up unnoticed. However, there are early warning signs that you should not ignore. If you constantly feel tired, your muscles ache or you are more susceptible to infections, a low vitamin D level could be the cause. The risk is particularly high in the winter months, as we lack natural sunlight. According to the Robert Koch Institute (RKI), many people in Germany are affected. Especially older people and those who rarely spend time outdoors. A targeted check of your vitamin D status can help you to take countermeasures in good time.

Therapy options for winter depression - how to bring light into this time of year

How nice that there are some effective ways to brighten your mood. Here are some tried and tested treatment options:

1. Light therapy - sun for the home

Light is one of the most important factors for our well-being. A special daylight lamp can help to compensate for the lack of light and boost serotonin production. Just 20 to 30 minutes a day in front of such a lamp can alleviate the symptoms of winter depression and support the normal functioning of your body. However, seek detailed advice before using UV light.

2. Exercise in the fresh air - a must even in winter

Even on gray winter days, there is still some daylight through the clouds - so get outside! A walk in the fresh air can work wonders, as exercise promotes blood circulation, boosts energy levels and helps the body to reduce stress hormones.

3. vitamin D & nutrition - the sun from within

An adequate supply of vitamin D is essential for a stable mood. As the body does not produce enough vitamin D itself in winter, targeted supplementation or a conscious diet with foods containing vitamin D such as oily fish, eggs or fortified dairy products can be helpful. The vitamin D content of processed foods is often indicated on the packaging.

4. Mindfulness & relaxation - balance for the soul

Meditation, yoga or simply taking conscious breaks in everyday life can help to reduce stress and increase well-being. A warm cup of herbal tea, a good book or a relaxing bath can also conjure up little moments of happiness in everyday winter life. As you can see, the initial hurdle is not that high.

5. Professional support - when you need more

Sometimes it is not enough to make small changes to your everyday life. If you feel down for a long time, talking to a therapist or doctor can help. They will have more information available and can assess whether it is ‘just’ a seasonal affective disorder.

There are various therapeutic approaches, from behavioral therapy to herbal or medicinal support. The important thing is that you don't have to go through this time alone.

Vitamin K - The perfect partner for vitamin D3

Vitamin D on its own is already great, but only in combination with vitamin K2 does it unfold its full potential! Why? It's simple: vitamin D ensures that calcium is absorbed from food, while vitamin K2 delivers it specifically to where it is really needed. Namely in the bones and teeth. Without this precise control, excess calcium can be deposited in the arteries, which can cause health problems. The MK-7 form in particular can be optimally utilized by the body and helps to keep your blood vessels healthy.

How much vitamin D does your body actually need?

Vitamin D is measured either in International Units (IU) or in micrograms (µg). One microgram corresponds to 40 I.U. The recommended daily dose for adults is around 800 I.U. (20 µg), but depending on individual requirements, a higher dose may be advisable. High-dose preparations are particularly intended for people with a severe deficiency or increased requirement. Important: Long-term high-dose intake should always be discussed with a doctor in order to avoid overdoses.

The European Food Safety Authority (EFSA) has determined that a daily intake of up to 4000 I.U. is considered safe for adults. It has also confirmed the positive influence of vitamin D on bone health, the immune system and muscle function - even more reasons to make sure you get enough!

Yes, your body needs vitamin D - all year round!

Whether summer or winter, an optimal vitamin D supply is essential for your well-being. If you get little sunlight or belong to a risk group, you should have your levels checked regularly. This will ensure that you are sufficiently supplied with this valuable vitamin and that you can move through the seasons full of energy!

Sources

[1] https://www.sciencedirect.com/S0378512201002754
[2] https://www.sciencedirect.com/S0378512216303917
[3] https://pmc.ncbi.nlm.nih.gov/PMC9468237

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