If you take supplements, this is worth a read.
Most people I talk to are doing it right on paper: buying high-quality brands, taking them consistently, doing their research.
But here’s the problem—a few simple mistakes can make your supplements far less effective.
I have seen it again and again.
Because no one’s ever explained how these things actually work.
Mistake #1: Taking Vitamin D3 Without K2
Vitamin D3 helps your body absorb calcium.
But it doesn’t tell calcium where to go. That’s K2’s job.
Without K2, calcium can end up in soft tissues—arteries, kidneys, salivary glands—instead of bone and teeth.
This is the calcium paradox:
You’re absorbing calcium, but not directing it.
In the mouth, it can show up as:
- Receding gums
- Tartar buildup
- Periodontal calcifications
- Weakened dentin
There’s even emerging research suggesting that oral dysbiosis can reduce K2 production—leading to impaired dentin repair and higher cavity risk.
Fix: Always pair D3 with K2. If you need a recommendation, I take this combo daily.
Mistake #2: Taking Fat-Soluble Vitamins on an Empty Stomach
Some vitamins dissolve in water. Others need fat to be absorbed.
If you take the fat-soluble ones on an empty stomach, your body can’t use them. They just pass through.
Vitamins A, D, E, K, and CoQ10 all need fat to be absorbed properly.
(Some forms of vitamin C, like ascorbyl palmitate, do too.)
Fix: Always take fat-soluble vitamins with a meal that includes fat:
- Eggs with avocado
- Full-fat yogurt
- Nuts or nut butter
- Olive oil, ghee, butter
I time my fat-soluble vitamins with my morning eggs and avocado. The fat helps absorption. The enzymes make sure my body can break everything down.
Mistake #3: Ignoring Digestion
You can take the right supplements, at the right time, with the right food…
But if your digestion’s off, your body can’t absorb what you’re giving it.
As we age, we naturally produce fewer digestive enzymes—the proteins that break food down into absorbable nutrients. Less enzyme activity means more undigested nutrients passing through unused.
This hits hardest with proteins and fat-soluble vitamins—but really, it impacts everything.
That’s why I take digestive enzymes—specifically these ones—before meals.
It supports proper breakdown in the gut, where real absorption happens.
Because you’re not just what you eat.
You are what you digest.
Before your next supplement:
- Did you take it with food?
- Is it paired with the right cofactors?
- Is your digestion dialed in?
Any questions on this, or suggestions for future newsletters, just hit reply! Even if I’m not able to personally reply, I do read each and every message.
Hope you have a wonderful weekend,
Mark
