The Benefits of Vitamin ADK: Essential Nutrients for Your Health

Now I know what you may be thinking - Vitamin ADK: what on earth is that?!

It's not a new vitamin they've just discovered, nor is it as strange as it sounds -- it's actually just a way to refer to a potent blend of vitamin A, vitamin D and vitamin K. Super simple, hey?

These three vitamins in particular have been shown to work well together to support the immune system, calcium absorption, and cardiovascular health. That's why you'll see all three in supplements available on the market today.

Of course, a standalone vitamin ADK supplement is not the only way to make sure you're taking enough of these three important vitamins.

You can also find them in a healthy varied and balanced diet, or - if you're worried your diet may be lacking - in a quality multivitamin like Performance Lab NutriGenesis Multi.

A multivitamin can help to fill nutritional gaps in A,D and K, as well as other important nutrients that your body needs for optimal function.

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Now let's take a look at how those three important vitamins work individually - and together...

Vitamin A for Vision, the Immune system, Bones, and more.

Vitamin A is a fat-soluble vitamin that supports normal vision, reproduction, growth and development, and the immune system. It’s also important for your lungs, heart and other organs.

Food Sources of Vitamin A: There are two sources of vitamin A…

1. Preformed: found in organ meats, fish such as herring and salmon, dairy products, and eggs. Note that organ meats such as liver are also high in cholesterol, so be careful how much you eat.

2. Carotenoids (often called Provitamin A carotenoids): These are the pigments that give red, yellow and orange fruits their colour, and the body can convert some of these into vitamin A. Found in fruits, yellow vegetables and other plant-based foods, such as carrots, spinach, sweet potatoes and more. The most common type of provitamin A carotenoid is beta-carotene.

How much Vitamin A do you need?

The average daily recommended amount of vitamin A (preformed or via provitamin A) is:

• Adult men: 900 mcg RAE (Retinol activity equivalents)

• Adult women: 700 mcg RAE, increasing slightly during pregnancy and while breastfeeding.

Dietary Supplement Forms of Vitamin A

You can find standalone vitamin A supplements on the market, usually either preformed vitamin A, beta-carotene or a combination of preformed and provitamin A.

Preformed vitamin A in supplements is often in the form of retinyl palmitate, which is an ester derived from animal sources or used in fortified products. High intake levels of retinyl palmitate can increase the risk of toxicity as it remains stored in the fatty tissues of the body, so monitoring dosage is important. Pregnant women and people with liver disease should avoid this form of vitamin A.

Most multivitamin supplements such as Performance Lab NutriGenesis Multi also contain vitamin A, in this case in the form of safer beta-carotene. This is a great option if you want to be sure you’re plugging additional nutrient gaps.

A shortage of Vitamin A, while rare in developed countries, can show up as an inability to see in low light, an eye condition known as Xerophthalmia. A long-term deficiency can increase your risk of infections, respiratory diseases, and anemia. Vitamin A supplements or retinoids can be used to treat certain deficiencies or skin conditions.

Who might need supplements? People with Crohn’s disease, celiac disease, ulcerative colitis, or cystic fibrosis - or any condition that limits fat absorption - are more likely than others to struggle getting enough vitamin A. That is because vitamin A is fat soluble.

The Upper Tolerable Level for preformed vitamin A is 3,000mcg for adults 19 and over.

There is no upper tolerable level for beta carotene or provitamin A. Note that Performance Lab NutriGenesis Multi uses the safer beta carotene version. (1, 2)

Vitamin D, the 'Sunshine' Vitamin for Strong Bones

Vitamin D is a crucial nutrient for strong bones, helping the body to absorb calcium. Most of the body's calcium is stored in the bones, making this storage essential for maintaining bone health and preventing osteoporosis.

Together, the two nutrients help to protect you from developing brittle bone disease, or osteoporosis. But that’s not the body’s only use of vitamin D.

The vitamin is also needed by the muscles, helping them to move; the nerves, helping them to send messages between your brain and body, and the immune system, helping it to fight off viruses and more.

It also supports cardiovascular health. D3 is the preferred version that is better used by the body.

Sources of vitamin D

There are very few natural food sources of vitamin D, though milk and breakfast cereals are often fortified with it. Small amounts are otherwise found in fatty fish, egg yolks, cheese, mushrooms, and beef liver.

The body makes most of its vitamin D3 from sun exposure on bare skin. However, various things can interrupt this - such as cloud cover, sunscreen, clothes, smog, old age, and darker skin. Note that your skin does not make vitamin D if exposed to the sun through a window.

How Much Vitamin D Do You Need?

The average daily recommended amount of vitamin D is:

Adults 19-70 years old: 15mcg (600 IU- International units)

Adults aged 71 and older: 20mcg (800 IU). Note that your ability to make vitamin D from the sun declines with age.

The Upper Tolerable Limit for vitamin D from all sources is 100mcg (4,000IU). Note that a doctor may prescribe a higher dosage if you’re clinically deficient in vitamin D. (4)

Otherwise, you should be sure to choose a vitamin D supplement or multivitamin that has a sensible dosage of vitamin D3.

Performance Lab’s special D3 + K2 supplement includes 25mcg of vitamin D - a generous dose but well under the safety threshold.

Vitamin K for Blood Clotting, Strong Bones, and Cardiovascular Health

Vitamin K is a powerhouse nutrient when it comes to supporting strong bones, healthy blood vessels, and overall cardiovascular health.

This essential vitamin plays a key role in blood clotting, helping your body heal wounds and prevent excessive bleeding. But its benefits go far beyond clotting... vitamin K, especially vitamin K2, is vital for bone growth and development.

It works by directing calcium to where your body needs it most: your bones. This not only helps support strong bones and bone density, but also reduces the risk of osteoporosis and fractures as you age.

Vitamin K also helps prevent the build-up of calcium in your blood vessels, which can lower the risk of cardiovascular disease. Without enough vitamin K, calcium may accumulate in arteries, increasing the risk of heart disease and other complications.

Food Sources of vitamin K

Vitamin K1: This is the most common form of vitamin K - found in plant foods, such as leafy green vegetables, including spinach, kale, broccoli and lettuce. It's estimated that vitamin K1 makes up around 75% of all vitamin K consumed by adults, but - unfortunately - only 10% of that may be properly absorbed. That's because it's filtered out of the blood very quickly, often within hours. (5, 6)

Vitamin K2: K2 is more commonly found in animal products such as beef liver and fermented foods such as cheese. It is also produced by bacteria in the gut. Because it's often found in foods containing fat, it is believed to be easier absorbed than its K1 counterpart - circulating in the blood for days. (7)

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How much vitamin K do you need?

Adult men, 19 years and older need 120mcg of vitamin K

Adult women, 19 years and older, need 90mcg of vitamin K.

A vitamin K deficiency may cause bruising and bleeding issues, as blood clotting will be affected. It may also increase the risk of osteoporosis as vitamin K is needed for healthier bone growth and maintenance.

Vitamin K dietary supplements: You can find vitamin K in standalone supplements, or combined with other important nutrients such as vitamin D, calcium and/ or magnesium. You will also find vitamin K in all good multivitamins such as Performance Lab NutriGenesis Multi. (8, 9)

Note that vitamin K can interact with some medications, particularly the blood thinner warfarin. Please see your health professional before taking vitamin K if you are on any medications.

Benefits of Taking Vitamin ADK Together

Taking all three vitamins - A, D and K - together is believed to support bone health in particular, with a knock on benefit to cardiovascular health. That’s because each plays a slightly different role in the body’s use of calcium…

1. Vitamin D helps the body to absorb calcium

2. Vitamin K moves that calcium to the bones, ready for use

3. The carotenoids version of vitamin A (provitamin A) is believed to help protect bone and bone formation.

4. CARDIOVASCULAR HEALTH: Vitamin K ensures calcium is correctly used for bones, preventing it from building up in arteries and soft tissues, thus protecting cardiovascular health.

A word of warning: While provitamin A is believed to protect bones, studies have linked too much preformed vitamin A to a higher risk of osteoporosis and bone fractures. It is a delicate balancing act.

To ensure you’re helping your bones and not hindering them, make sure any supplement you use includes provitamin A (it may also call it beta carotene or carotenoids) and you stick to recommended guidelines. (10)

Other studies have shown that vitamin K seems to work best at supporting strong bones when levels of vitamin D are high. Indeed, current evidence seems to show that taking both together might be more beneficial than taking either one alone. (11)

Taking the three vitamins together also helps to support immune system function, vision, and more.

Again, you don't need to limit this to a specific ADK supplement, plenty of good multivitamins will also offer vitamins A, D and K.

The only multi I’ve used and noticed more energy and better overall wellbeing!

Jerrold N

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Groups at Risk of Deficiency

Certain groups are more likely to experience deficiencies in vitamins A, D, and K. Older people, nursing mothers, and individuals with a medical condition that affects nutrient absorption, such as celiac disease, osteoporosis, or other digestive disorders, are at increased risk.

People following a gluten free diet or other restrictive eating patterns may also struggle to get enough of these essential vitamins if they do not include a wide variety of vitamin-rich foods.

If you fall into one of these categories, it’s important to consult with a healthcare practitioner to assess your nutritional status and determine if dietary supplements are needed. (12)

Should I Take a Vitamin ADK Supplement or a Multivitamin?

Here's a question you might be asking yourself: is it better to take a vitamin ADK supplement or to opt for a multivitamin instead?

The choice is yours, and it will depend on your reason for supplementing in the first place.
For example, if you want to focus on bone health and cardiovascular health in particular, or you are deficient in vitamins A, D or K, you may want to choose the targeted supplement.

Alternatively, if you want to cover all your bases and cover any nutrient deficiencies, you may opt for a quality multivitamin instead.

After all, a quality multi should include all three vitamins A, D and K anyway. Plus, you can get peace of mind that you're topping up any other dietary issues.

Best Quality Multivitamin with Essential Vitamins ADK

Performance Lab NutriGenesis Multi is a quality multivitamin that contains vitamins A, D, K as well as more than 20 other important nutrients. It's particularly strong in B vitamins for energy - providing 100% or more of their daily recommended amount.

It's a super clean formula that is perfect for those on gluten-free or non-GMO diets. It contains no GMO, is non-irradiated, and contains no gluten, soy, egg, fish, shellfish, dairy, peanuts, or other allergens. It's also free of synthetic additives and preservatives.

Its nature-identical nutrients help absorption, making it a great option to top up any missing nutrients in your diet.

Performance Lab® NutriGenesis Multi

The world's most advanced multivitamin formula.

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D3 + K2 for Gluten Free Bone Health

As we've already seen, the combination of vitamin D3 and vitamin K2 works exceedingly well together, the K2 working more effectively with higher doses of D3.

Performance Lab D3 + K2 includes premium forms of both vitamins for optimal absorption in dosages that are effective but safe. This is a clean formula free from allergens, preservatives, additives, GMO, and more.

It's a good option for anyone concerned about taking too much vitamin A.

Shop Performance Lab® D3+K2

Interactions with Medications

When considering dietary supplements for vitamins A, D, and K, it’s important to be aware of potential interactions with medications. For example, vitamin A can interact with blood thinners, such as warfarin, potentially reducing their effectiveness.

Vitamin D may interact with osteoporosis treatments like bisphosphonates, increasing the risk of side effects. Vitamin K is particularly known for its interaction with blood thinners, which can make it harder to manage blood clotting.

When taking ADK supplements, it is essential to follow the recommended dose and consult with a healthcare practitioner if you have any underlying medical conditions. (13, 14, 15)

Take Home Thoughts

Vitamin ADK supplements can offer a convenient way to support immune system function, calcium absorption, and cardiovascular health. Helping you to maintain strong bones, healthy skin, and a robust immune system.

It's not the only option, however, especially because you might find specialist vitamin ADK supplements to be more expensive, and slightly harder to source.

Combinations of D3 + K2 are more common, and a quality multivitamin with generous dosages will also work just as effectively, with the benefit of providing more nutrients for overall health and wellness.

Whatever option you choose, it's important to follow the recommended dosage and to consult with a healthcare practitioner before starting any supplement regimen, especially if you have any underlying medical conditions or concerns.