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Fringe “Essentials” Supplements
At Fringe, we believe that foundational health starts with giving your body what it needs to function every single day. That's why we created our Essentials line: three core supplements that we think most people should take on most days. The fringe essentials Line These include: Vitamin D & K Mix – for bone, immune, and cardiovascular health. Magnesium Mix – to support over 800 enzymatic processes in the body. Electrolyte + Mineral Mix – to replenish the vital nutrients missing from modern water. Each was chosen not because they’re trendy, but because they fill real gaps created by how we live today — from sun avoidance to soil depletion to water purification. Here’s Why These Three Have Earned Their Place in Our Essentials Line 1. The Vitamin D & K Combo: A Vital Synergy The Widespread Problem of Vitamin D DeficiencyDespite being called the "sunshine vitamin," most people today don’t get enough vitamin D — especially in North America, where long winters, sunscreen use, and indoor living are the norm. Over 90% of Americans don’t get enough vitamin D from their diets, making supplements essential to raise vitamin D levels when sun exposure is inadequate. Why does this matter? Vitamin D plays a crucial role in: Calcium absorption Bone mineralization and remodeling Immune function, including pathogen defense and inflammation control Mood regulation and brain health But supplementing with Vitamin D alone isn’t enough. How your body uses that calcium matters too.Vitamin K: Vitamin D’s Partner in Calcium TransportVitamin K (especially MK-7, the most bioavailable form of vitamin K2) acts like a traffic director for calcium, whose absorption from the intestines is regulated by vitamin D. It activates proteins that help shuttle calcium into bones and teeth (where it belongs), and away from soft tissues like arteries (where it absolutely does not belong).Without adequate vitamin K, high vitamin D and calcium levels could contribute to arterial calcification and cardiovascular issues. That’s why we combine Vitamin D3 and K2 (MK-7) in our Fringe Vitamin D & K Mix.In short: Vitamin D helps you absorb calcium. Vitamin K makes sure it goes to the right places. 2. Magnesium: The Mineral You're Probably Not Getting Enough Of Magnesium is involved as a cofactor or activator in more than 800 enzymatic reactions in the body — everything from energy production and muscle function to blood sugar regulation and stress modulation.Yet it’s one of the most commonly deficient nutrients, with over 50% of adults falling short of the Recommended Dietary Allowance (RDA). Why Is Magnesium Deficiency So Common? Modern agriculture has depleted our soil of magnesium, so plants (and animals that eat them) contain less. Processed foods — which make up the bulk of the modern diet — are stripped of minerals. Stress, caffeine, alcohol, certain medications, and sugar all increase magnesium excretion. Most multivitamins either lack magnesium or contain forms with poor absorption. Even people trying to eat a whole-foods, nutrient-dense diet may struggle to get enough, especially if they have higher needs due to exercise, stress, or underlying conditions.What Magnesium Supports: Nervous system regulation and resilience to stress Muscle relaxation and prevention of cramps or twitching Heart rhythm stability Sleep quality and circadian rhythm regulation Blood sugar control Bone strength (working hand-in-hand with Vitamin D) Fringe Magnesium Mix is formulated with bioavailable forms (including glycinate, orotate, and malate), making it gentle on digestion and effective at raising magnesium in the body.In short: If you’re not actively supplementing with magnesium, there’s a good chance you’re not getting enough. 3. Electrolyte + Mineral Mix: What Water Is Missing Most people think of electrolytes only when they’re sweating — but these charged minerals are always working behind the scenes to keep your body in balance. What Are Electrolytes? Electrolytes are minerals that carry an electric charge. They’re critical for: Hydration Muscle contractions (including your heart) Nerve signaling pH balance Nutrient transport in and out of cells The key players include sodium, potassium, magnesium, calcium, and chloride.The Hidden Problem: Modern Water Is Mineral-EmptyOur ancestors drank natural water from springs and rivers — water that picked up minerals as it flowed over rocks and through earth. This water was a meaningful source of nutrients, especially calcium and magnesium.Today, most of us drink filtered, distilled, or reverse-osmosis water. While necessary to remove contaminants like lead, arsenic, or chlorine, these processes also remove beneficial minerals.According to the World Health Organization (WHO), natural water can contribute 1% to 20% of daily intake for key minerals. Removing them leaves us not only with nutrient gaps, but with “hungry” water that can actually pull minerals from the body.Filtered water has been linked to: Increased mineral losses in urine, sweat, and feces Reduced hydration (water is less retained) Impaired electrolyte homeostasis Why Supplementing Electrolytes Daily Makes SenseFringe Electrolyte + Mineral Mix is formulated to: Re-mineralize filtered or RO water Restore hydration balance Support energy production and exercise recovery Replenish electrolytes lost via sweat, urination, or stress Help offset mineral-poor modern diets It's a simple, effective way to bring your drinking water closer to what nature intended.In short: Supplementing with electrolytes daily helps restore the essential minerals missing from modern, filtered water — supporting hydration; energy, nerve and muscle function; and overall mineral balance. Why We Chose These 3 as Our Essentials You might be wondering: Why these three? Why not include more? Here’s what makes them “Essential”: They’re fundamental – They address chronic, widespread deficiencies They're backed by science - There are decades of research supporting their safety and benefits They’re difficult to get from nature in our modern world – Because of depletion of soil, water, and our indoor lifestyles, the nature-based sources of these nutrients are hard to access. They’re interconnected – Magnesium and Vitamin D work together; electrolytes and magnesium support hydration and muscle function; and vitamin K2 ensures D3 doesn’t misplace calcium. It’s true that some people would benefit from taking additional supplements. But these are the three that most people need most often. Our future plans include developing supplements for special populations, but we’re committed to always being transparent about who would (and would not) benefit from taking them. Our primary goal isn’t to sell products – it’s to educate, support, and empower people to enjoy optimal health as naturally as possible What Makes Fringe “Essentials” Supplements Unique? There are a lot of supplements out there. So, what makes Fringe’s Essentials line stand out? Here’s what sets our Essentials apart: Better Forms of Nutrients – Backed by Science + Vegan Vitamin D3 Unlike most D3 supplements sourced from lanolin (derived from sheep’s wool), ours is 100% vegan, derived from sustainable lichen. + MK-7 Vitamin K2 We use the most bioavailable, long-acting form of Vitamin K2, shown to stay active in the body for up to 48 hours and effectively direct calcium into bones and away from arteries. + Water-Soluble DK Formula Most fat-soluble vitamins are difficult to absorb without food. Our DK is designed for optimal absorption even without fat in a meal, supporting consistency and convenience. + Three Forms of Magnesium Our Magnesium Mix contains a thoughtful blend of magnesium glycinate, malate, and orotate — three highly bioavailable forms that are gentle on digestion and support energy, calm, muscle, and cardiovascular health. + Electrolytes + Trace Minerals Our Electrolyte & Mineral Mix includes a broad spectrum of trace minerals, not just sodium and potassium. Supporting everything from thyroid health to enzymatic function and mimic the natural balance found in spring water. Clean Formulations We skip all the unnecessary extras found in most supplements: No natural flavors No stevia or artificial sweeteners No sugar No gums or thickeners No unnecessary fillers No soy, dairy, or gluten Our belief is simple: If your body doesn’t need it, it doesn’t belong in your supplement. Our Small Scoops Mission One of our core values is helping people feel better, without overwhelming them with capsules or giant scoops. That’s why we’ve committed to our Small Scoops Mission.We formulate our powders to be low in volume and high in impact, so they can easily be mixed into water, added to a smoothie, or even mixed into foods. No giant tubs or 4-pills-a-day protocols. Just what your body needs, in a form you’ll actually want to use. Final Thoughts Health doesn't have to be complicated. Sometimes, it’s about giving your body the basic building blocks it needs with consistency.Fringe’s Essentials line isn’t about treating symptoms. It’s about supporting your body’s capacity to thrive by filling in modern-day nutrient gaps with the most foundational support we can offer.Because sometimes, feeling better starts with getting back to what’s essential.
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Vitamin D and Immune Health
What is vitamin D? Vitamin D is a fat-soluble vitamin that plays a key role in many bodily processes, especially those related to bone strength and immune function. Unlike most vitamins, your body can actually make its own vitamin D — but only when your skin is exposed to direct sunlight. Specifically, ultraviolet B (UVB) rays trigger a reaction in the skin that produces a precursor to vitamin D, which is then converted by the liver and kidneys into its active form. Beyond sunlight, vitamin D is found in a limited number of foods. Fatty fish like salmon, sardines, and mackerel are among the richest natural sources. Smaller amounts occur in egg yolks and beef liver, and many everyday products — such as milk, orange juice, and breakfast cereals — are fortified with added vitamin D. Because few foods naturally contain much vitamin D, and because modern lifestyles often limit sun exposure (due to indoor living, sunscreen use, and geographic location), vitamin D deficiency is surprisingly common, even in generally healthy individuals. For this reason, many people turn to supplements to maintain healthy levels year-round. There are two main forms of supplemental vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is typically derived from plant sources like mushrooms exposed to UV light, while D3 usually comes from animal-based sources such as lanolin (from sheep’s wool) or fish oil. There is one vegan source of vitamin D3: lichen, which is an organism comprised of algae or cyanobacteria combined with fungi. Both D2 and D3 can raise vitamin D levels in the blood, but D3 is generally more effective and better absorbed by the body. Absorption also depends on dietary fat, since vitamin D is fat-soluble — meaning it’s best taken with a meal that includes some healthy fat to help your body use it efficiently. However, vitamin D can be made to be water soluble, which greatly increases its bioavailability. How does vitamin D affect the immune system? Vitamin D plays a central role in helping the immune system function efficiently and stay balanced. Rather than simply “boosting” immune activity, it acts more like a modulator — supporting the body’s ability to defend against harmful invaders while also preventing the immune system from becoming overactive. This balancing act is crucial for staying healthy, as both underactive and overactive immune responses can lead to problems. Immune cells throughout the body — including in the skin, lungs, and gut — have receptors for vitamin D, meaning they can respond directly to its presence. In the innate immune system — the body’s first line of defense — vitamin D enhances the ability to recognize and respond to threats quickly. It helps activate important immune cells which are responsible for detecting pathogens and signaling other immune responses. Vitamin D also promotes the production of antimicrobial molecules which act like natural antibiotics and can directly destroy bacteria, viruses, and fungi. These rapid-response mechanisms are essential for containing infections early, before they spread. In the adaptive immune system — which provides more targeted, long-term protection — vitamin D helps fine-tune how immune cells behave. It influences T cells which help keep the immune system in check and prevent excessive inflammation. It also affects B cells, which are responsible for producing antibodies, by reducing unnecessary activation and promoting immune tolerance. In this way, vitamin D supports a balanced immune response — strong enough to protect, but not so aggressive that it turns against the body’s own tissues. Is there evidence that vitamin D promotes effective immune function? Yes, a growing body of research supports the role of vitamin D in promoting effective immune function in a wide range of immune-related outcomes, including: Infections: Some studies have shown an association between low levels of vitamin D and increased susceptibility to colds, flu, and viral illnesses as well as reduced infections with vitamin D supplementation. For example, a randomized controlled trial of vitamin D supplementation by frontline healthcare workers in Mexico found that participants receiving 4000IU/day of vitamin D had a lower rate of infection with SARS-CoV2 compared to those receiving a placebo. Similarly, another randomized controlled trial found that vitamin D supplementation by children aged 2 to 5 years with 2000IU/day reduced infection with influenza (but not enterovirus). Autoimmune diseases: Because of its role in regulating immune function, vitamin D has garnered attention for its potential role in influencing autoimmune diseases. The VITAL study, a large-scale randomized trial, found that participants taking 2,000 IU of vitamin D daily (combined with omega-3 fatty acids) for five years experienced a 22% reduction in the incidence of autoimmune diseases, including rheumatoid arthritis and psoriasis, compared to those receiving a placebo. Similarly, a comprehensive review highlighted that numerous studies have found correlations between low vitamin D levels and both the onset and progression of MS. Additionally, a scoping review focusing on MRI findings in MS patients reported that higher vitamin D levels were associated with fewer new active lesions and reduced lesion volume, suggesting a potential protective effect. Cancer: Emerging research suggests that vitamin D may play a significant role in cancer prevention and management. A comprehensive umbrella review of 71 systematic reviews found that vitamin D₃ supplementation was associated with a 10% reduction in total cancer mortality (odds ratio , 0.9; 95% CI, 0.87-0.92; P < 0.01). Additionally, an analysis indicated that achieving higher serum 25-hydroxyvitamin D concentrations could potentially reduce cancer incidence rates by approximately 70%. These findings underscore the potential of vitamin D in reducing both the occurrence and mortality of various cancers. Inflammatory responses: Vitamin D also appears to help regulate inflammation in the body, acting almost like a natural “dimmer switch” for the immune system. Several studies have found that vitamin D can reduce the production of pro-inflammatory molecules — the kinds that are often elevated in chronic diseases — while increasing anti-inflammatory compounds. This balancing effect may help explain why low vitamin D levels are often linked with higher levels of systemic inflammation. For example, a study found that people with lower vitamin D levels had significantly higher levels of C-reactive protein (CRP), a common marker of inflammation in the blood. While more research is needed, these findings suggest vitamin D may support overall immune balance, not just in response to illness but also in maintaining a healthy baseline state. How much vitamin D is needed for optimal immune function? While it’s clear that vitamin D plays an important role in immune regulation, there is no universally agreed-upon amount that guarantees optimal immune function. Research continues to evolve, and current recommendations vary widely depending on the source. Most guidelines were designed with bone health in mind and may not reflect what’s truly needed for immune support or chronic disease prevention. Blood Levels (25-hydroxyvitamin D) Vitamin D status is measured by a blood test that checks for 25-hydroxyvitamin D , the circulating form of the vitamin. Deficiency is typically defined as anything below 20 ng/mL (50 nmol/L), but for immune function, many researchers argue that this threshold is far too low. Levels of at least 30 ng/mL (75 nmol/L)are often cited as a baseline, but some of the strongest evidence — including large trials like the VITAL study — suggests that 40–60 ng/mL (100–150 nmol/L) may offer the most benefit for immune system balance and resilience. Raising blood levels into this optimal range can be surprisingly difficult with low doses. Many people — especially those with darker skin, higher body weight, or limited sun exposure — require higher intakes for levels of blood vitamin D to increase. Daily Intake (From Diet and Supplements) Although official government recommendations suggest 600–800 IU per day for adults, this level is primarily intended to prevent bone disease, not to support optimal immune function. A growing number of clinicians and researchers now advocate for daily intakes of 2,000–5,000 IU to achieve and maintain optimal blood levels for immune health — especially in people who live in northern latitudes, use sunscreen regularly, or spend most of their time indoors. In fact, research has shown that intakes up to 10,000 IU per day are safe for most people, with no evidence of toxicity at these levels in healthy individuals over extended periods. The commonly cited upper limit of 4,000 IU/day was set conservatively and has been challenged by multiple studies that demonstrate a much higher threshold for risk. Ultimately, because vitamin D needs vary based on genetics, lifestyle, and current levels, the most reliable approach is to test blood levels periodically and tailor supplementation accordingly. Why should vitamin D be taken with vitamin K? Many health professionals recommend pairing vitamin D3 with vitamin K2(typically in the MK-7 form) to ensure that calcium metabolism stays properly balanced — especially when supplementing with higher doses of vitamin D. Vitamin D and vitamin K work together to support not just immune health, but also calcium balance and cardiovascular safety. One of vitamin D’s primary roles is to help the body absorb calcium from the diet. But once calcium is in the bloodstream, vitamin K helps direct it to the right places — such as bones and teeth — and away from soft tissues like arteries, where excess calcium could contribute to plaque buildup. What makes Fringe Vitamin D & K Mix the best in the market? Fringe Vitamin D & K Mix, providing 2,500 IU of vitamin D3 per day, aligns well with the evidence-based perspective of doses that support optimal immune function. It also has three unique characteristics that make it a better choice than other Vitamin DK supplements on the market: Water Solubility – Both vitamin D and K are fat-soluble vitamins, which makes their absorption of fat-soluble vitamins complex and results in a lower bioavailability than water-soluble vitamins (bioavailability refers to how much of the ingested nutrient is delivered to body tissues). The bioavailability of fat-soluble vitamins can be increased significantly through a safe and simple conversion process that makes them water-soluble and able to readily be absorbed through the walls of the small intestine. Research has demonstrated that water-soluble vitamin D is about twice as bioavailable as fat-soluble vitamin D. Vegan D3 – Research has clearly demonstrated that vitamin D3 is superior to vitamin D2 at raising blood levels of 25-hydroxyvitamin D. The vast majority of vitamin D3 supplements source the vitamin from sheep’s wool, which produces a waxy substance called lanolin. Because it is animal based, lanolin-derived vitamin D3 is not suitable for vegans. In contrast, Fringe Vitamin D & K Mix uses the only vegan source of vitamin D3, which is lichen. Lichens are living organisms that consist of fungus combined with algae or cyanobacteria. Lichen-derived vitamin D3 is identical to that produced from sheep’s wool, but is non-animal based, making it suitable for everyone. Vitamin MK-7 - Fringe Essentials Vitamin D & K contains vitamin MK-7, the most bioavailable form of vitamin K. It is derived from the fermentation of Nattō, which is plant-based and suitable for vegan diets. Other ingredients The other ingredients in Fringe Vitamin D & K Mix are all natural and non-GMO. They include inulin and myo-inositol (also sometimes called vitamin B8) to help with dosing, medium chain triglyceride (MCT) oil to help with emulsification, and licorice extract for increased bioavailability. All our products are verified by independent third-party lab testing to ensure that they are free from molds, pesticides, mycotoxins, and heavy metals. We also leave out all the stuff you don’t want like artificial sweeteners, additives, gums, and ‘natural flavors’. Conclusion Vitamin D plays a vital role in helping the immune system function effectively and stay in balance. While there’s still some debate about the exact levels needed for optimal immune function, a growing body of evidence suggests that many people benefit from higher blood levels and daily intakes than current guidelines recommend. Maintaining healthy vitamin D levels is one of the simplest and most impactful steps you can take to support long-term immune resilience, and Fringe Vitamin D & K Mix is an ideal supplement to help you achieve this goal.
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Should I Take a Vitamin D & K Supplement?
Should I Take a Vitamin D & K Supplement? The short answer to this question is, “almost definitely, yes!” Vitamin D is the “sunshine vitamin”, and since modern humans spend so much time indoors, most of us are woefully deficient in this critically important vitamin. And while vitamin D is found in some foods, surveys of dietary intake have shown that almost everyone consumes inadequate amounts. Some people are also deficient in vitamin K, and because vitamin D and K work synergistically, they should always be taken together. Read on to learn more about how these important nutrients work in our bodies to support health, and why Fringe’s unique vitamin D and K formulation is ideally designed to meet our needs. shop fringe vitamin D & K What is vitamin D & K? Vitamins are nutrients that our bodies require in small amounts for proper growth and metabolism. Since they’re required in amounts as low as milligrams (mg) or micrograms (mcg), they’re referred to as micronutrients. This contrasts with macronutrients, which are needed in larger amounts, and include carbohydrates, proteins and lipids (fats). Vitamins D and K share the unique characteristic of being fat-soluble. The absorption of fat-soluble vitamins requires dietary fat, which makes it more complex than the absorption of water-soluble vitamins. Fat-soluble vitamins are also stored in the body, while water soluble vitamins are not. Examples of water-soluble vitamins are vitamin C and the B vitamins. What is vitamin D & K? Technically, vitamins are obtained from the diet – but as already mentioned, vitamin D is the “sunshine vitamin”. While all vitamins (including D) can be ingested through food, vitamin D is also made when the skin is exposed to the UVB light from the sun. In fact, the amount of vitamin D that can be made from the sun far exceeds the amount that is normally consumed from food sources. And since UVB rays don’t pass through windows, direct sun exposure is required for vitamin D synthesis. + More Since our modern lifestyles now have us spending up to 90% of our time indoors, dietary intake of vitamin D has become really important, with dietary supplements taking centre stage. This is because it’s hard to match the amount of vitamin D made from sun exposure from vitamin D rich foods. Thirty minutes of midday sun in the summer results in the body making around 10,000 to 20,000IU of vitamin D – which is the equivalent of consuming 50 to 100 servings of sardines, one of the best food sources of vitamin D! In the absence of sun exposure, dietary supplements are really the only way to ensure that you’re consuming sufficient vitamin D to support optimal health. Vitamin D is so important that many governments recommend, and even mandate, that it to be added to certain commonly consumed foods. When vitamin D is added to food, these are called fortified foods. In the United States, vitamin D is often added to fluid milk and other dairy products, calcium fortified fruit juices, and breakfast cereals and grains. The amount of added vitamin D is usually limited to around 100IU per serving. Clearly, this falls way short of the 10,000 to 20,000IU we generate from 30 minutes in the midday sun! In addition to fortified foods, good food sources of vitamin D include egg yolks, fatty fish (such as sardines, salmon, arctic char, herring, mackerel and rainbow trout), and beef liver. Since both fortified and natural vitamin D containing foods are usually animal-based, vegans and vegetarians are more likely to be deficient. Vitamin D2 comes from plants and fungi, while vitamin D3 comes mainly from animal sources, or less commonly, non-animal sources like lichen. Fortified food may contain either form. Like vitamin D, there is also some uniqueness in terms of how we obtain vitamin K, at least one of its two forms. The two forms of vitamin K are phylloquinones (vitamin K1) and menaquinones (vitamin K2), with K2 being produced by bacteria in the human gut. Vitamin K2 produced in the gut is absorbed into the body, and does contribute to our overall vitamin K status. However, the amount produced in insufficient to meet our needs, and some dietary intake is also required. Dietary intake of vitamin K1 comes mainly from leafy green vegetables, such as spinach, broccoli, and lettuce, as well as some oils such as canola and soybean. Vitamin K2 is mainly produced by bacteria and is found in some animal-based foods like meat, dairy, and eggs, as well as fermented foods. Since K1 in plants is tightly bound to chlorophyll, it is less bioavailable than K2, with less than 20% being absorbed into the body. What do vitamins D & K do in the body? Vitamins D and K each have critical biological functions. Here’s a look at what each one does to support our health: + Vitamin D Maintains Bone Health – Vitamin D is required for the absorption of calcium from the intestine and the mineralization of bone. Supports Muscle Strength – Vitamin D increases protein synthesis in muscle cells, thereby helping to support muscle strength. Decreases Inflammation – Vitamin D is associated with reduced inflammation, at least in part by shifting the profile of immune cells from a pro-inflammatory to an anti-inflammatory state. Regulates Immune System Function – Vitamin D is a powerful regulator of the immune system, and supports protective immunity. Protects Against Oxidative Stress – Vitamin D reduces oxidative stress, and can protect cells and tissues against oxidative damage. Supports Brain Function – Vitamin D supports brain function by protecting it against damage from inflammation and oxidative stress. This “neuroprotective action” occurs across multiple regions of the brain. + Vitamin K Maintains Bone Health – Vitamin K is required for the activation of proteins involved in bone assembly, in a process known as carboxylation. Without vitamin K, these proteins remain inactive and bone structure is compromised. Regulates Blood Clotting – Vitamin K is required for proper blood clotting, also known as coagulation. Here, vitamin K activates proteins involved in the blood clotting cascade, again via the process of carboxylation. Decreases Inflammation – Vitamin K reduces the expression of pro-inflammatory molecules, which may reduce overall inflammation. Protects Against Oxidative Stress – Vitamin K has antioxidant activity that can reduce oxidative stress by inhibiting the buildup of damaging reactive oxygen species. This is a poorly understood role of vitamin K, but it may have important health implications. Regulates Glucose & Insulin Metabolism – Vitamin K helps to regulate glycemic status, affecting both glucose and insulin metabolism. This occurs via activating effects on proteins, which are dependent on vitamin K. Regulates Immune System Function – Although a minor player relative to vitamin D, vitamin K plays a role in immune system regulation, as evidenced by its ability to affect levels of certain immune cells. How do vitamin D & K work together to support health? It’s obvious from this list that vitamin D and K overlap in some of their biological roles. And it turns out that when it comes to maintaining bone health, they actually work together as a team. Simply put, vitamin D increases the absorption of calcium from the intestines into the blood, which ideally should be delivered to bones (as well as teeth). The transfer of calcium from the blood into bones first requires vitamin D dependent synthesis of specific proteins. However, these proteins are synthesized in an inactive form. This is where vitamin K comes in... + More As previously mentioned, vitamin K activates proteins involved in bone assembly, turning these inactive proteins into active ones which can then shuttle calcium into bone. In the absence of vitamin K, calcium won’t be deposited where it should be – in the bones and teeth. When calcium isn’t deposited into the bones and teeth, it is also a problem for the cardiovascular system. If calcium builds up in the blood, which is what happens when vitamin D is present without sufficient vitamin K, this calcium gets deposited in the arteries – which can cause atherosclerosis and cardiovascular disease. So, vitamins D and K must be taken together to ensure that calcium gets deposited into bones, and not arteries, and to support optimal bone and cardiovascular health. How much vitamin D & K do I need? Vitamin D The issue of optimal vitamin D intake is highly controversial. The Institute of Medicine (which sets the dietary intake recommendations for all nutrients as recognized by the US government) recommends 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. However, this recommendation only considers amounts needed to prevent serious bone disease, not to support optimal health. According to a scientific article published by authors including Harvard University’s Chair of Nutrition, the Institute of Medicine’s recommended intake of vitamin D “may be insufficient for important disease outcomes” and recommends a higher daily intake of up to 4,000IU per day, which has also been recommended as the “prophylactic” daily dose for most adults. Notably, total body sun exposure provides the equivalent of 10,000IU per day. The conflict over optimal vitamin D intake is based on disagreement over what target levels of blood vitamin D should be. While the Institute of Medicine states that 20ng/mL of 25-hydroxyvitamin D is sufficient, this is solely based on evidence related to bone health, which ignores the multitude of other biological roles for vitamin D. In contrast, the Endocrine Society recommends having blood levels over 30ng/mL, the American Association of Clinical Endocrinologists recommends 30-50ng/mL, and the D* Action Project suggests 40-60ng/mL. With so much controversy, how should the average person approach vitamin D supplementation? Our advice is to work with a health care provider who can monitor your blood vitamin D levels and tailor recommendations accordingly. Many people have genetic polymorphisms or medical disorders that affect their vitamin D levels, so it’s difficult to make blanket recommendations that apply to everyone. People also have different lifestyles, including time spent outdoors, and live at latitudes with varying sun exposure. Body weight is also an important factor for vitamin D recommendations, as is skin color. Working with a health care provider who can consider your unique variables and do appropriate lab work is the best way to ensure you meet your personal needs. Vitamin D needs will also vary depending on your level of seasonal sun exposure. In general, vitamin D needs go up in the winter months, especially for people who live at northern latitudes. Vitamin K The recommended intake for vitamin K is 120mcg for males and 90mcg for females aged 19 and over. Since disturbance of the gut microbiome (called dysbiosis) decreases intestinal vitamin K2 synthesis, people with gut issues may have increased dietary requirements for vitamin K. Am I at risk of vitamin D or K deficiency? There are several groups that are at an increased risk of vitamin D deficiency, including: Groups at an increased risk of vitamin K deficiency include: People taking blood thinners, which antagonize vitamin K People taking antibiotics, which destroy vitamin K producing gut bacteria (cephalosporin antibiotics may be especially problematic) People with malabsorption disorders including celiac disease, ulcerative colitis and Cystic Fibrosis, who have difficulty absorbing vitamin K People who have undergone bariatric (weight loss) surgery Can I take too much vitamin D & k? Vitamin D The main concern about excessive vitamin D intake is that it may increase calcium to dangerous levels. However, research suggests that hypercalcemia is unlikely to occur in healthy adults when blood vitamin D is below 700ng/mL, which far exceeds the recommended targets of 20 to 60ng/mL previously described. A 2007 scientific analysis of vitamin D intake and toxicity found no evidence of toxicity at an intake of 10,000IU per day and suggested that the currently recommended upper limit of 4000IU per day be revised. Subsequently, the Institute of Medicine revised their “No Observed Adverse Effect Level” to 10,000IU per day. Vitamin K There is no recognized upper limit to the amount of vitamin K1 or K2 that can be consumed. The Office of Dietary Supplements states that “no adverse effects associated with vitamin K consumption from food or supplements have been reported in humans or animals”. A synthetic form of vitamin K, called menadione, has caused toxicity in infants, but in the US this form is generally only used at present in animal food. What is the prevalence of vitamin D & K deficiencies? + Vitamin D The prevalence of vitamin D deficiency depends on what level of intake is targeted. The most conservative recommendation is the “official” recommendation from the Institute of Medicine, which as mentioned recommends 400IU for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. Even at this low level of recommended intake, the most recent national analysis of vitamin D intake in the US found that daily intake of vitamin D from food was only 204 IU in men and 168 IU in women. This is only about a third of the Institute of Medicine recommended intake, and about 5% of the 4000IU per day recommended by other experts. At the population level, approximately 92% of men, 97% of women, and 94% of people ages 1 year and older consumed less dietary vitamin D than is estimated to meet the needs of at least half the US population. Many people do take vitamin D supplements, which increases the overall observed combined daily intake from food and supplements to 692 IU in men and 1204 IU in women, with more women taking supplements than men. Supplements are clearly helpful at increasing daily vitamin D intake, but at the current level of supplementation most people still fall well short of the higher intakes recommend by some experts. + Vitamin K The average daily intake of vitamin K according to the most recent national dietary analysis shows that men consume 118mcg and women consume 121mcg. This increases to 125mcg and 129mcg for men and women, respectively, when vitamin K supplements are also considered. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. Because increasing intake of vitamin D results in the synthesis of proteins that must be activated by vitamin K to prevent deposition of calcium in the arteries, vitamin K should always be supplemented along with vitamin D, regardless of whether dietary intake is sufficient. Especially considering that there is no upper limit of intake for vitamin K, combining these two vitamins in a supplementation regimen is prudent. What are the health risks of vitamin D deficiencies? Identification of health risks from having low vitamin D depends in part on what value of blood vitamin D (specifically, 25-hydroxyvitamin D) is determined as the level of deficiency. The “deficiency level” ranges from less than 12ng/mL to less than 30ng/mL, depending on which organization you follow. This will reflect a wide range of dietary and supplemental vitamin D intake. Because of this variation, the health risks of vitamin D deficiency will vary based on the deficiency level cutoff being used. + More If we broadly consider vitamin D deficiency to include anything below 30ng/mL of 25-hydroxyvitamin D, some of the associated health risks are: Loss of calcium from bones and increased risk of osteoporosis Increased risk of bone fractures Reduced muscle strength and increased risk of falling Increased blood markers of inflammation Increased risk of autoimmune disease, such as inflammatory bowel disease Increased susceptibility to infection Increased risk of dental cavities Increased risk of cancer Increased oxidative stress and related diseases such as diabetes and cardiovascular disease Increased risk of brain diseases such as dementia and depression Low circulating levels of vitamin D have also been associated with an increased risk of death from all causes, called “all-cause mortality”, as well as deaths from cardiovascular disease and can What are the health risks of vitamin k deficiencies? Although rare, vitamin K deficiency is associated with several notable health risks, including: Increased risk of osteoporosis Increased risk of bleeding disorders Increased risk of diseases with an inflammatory component, such as diabetes Increased risk of cardiovascular disease Low circulating levels of vitamin K have also been associated with a 19% increased risk of all-cause mortality. How could taking a vitamin D & K supplement help me? Vitamin D Multiple scientific studies show benefits from taking supplements of vitamin D. These include: Reduced incidence of viral infections Reduced incidence of dental cavities Reduced incidence of cancer (when administered daily) Reduced symptoms of Polycystic Ovary Syndrome (PCOS) Increased bone mineral density (when supplemented with calcium) Reduced risk of falling (especially when combined with calcium) Reduced depressive symptoms Reduced mortality in critically ill patients Improved blood markers in patients with ulcerative colitis Reduced insulin resistance in non-diabetic pregnant women Reduced C-reactive protein, a biomarker of inflammation Reduced systolic blood pressure Reduced exercise-induced muscle cell damage Improved non-verbal memory in healthy adults Improved glycemic control in diabetics Vitamin K For vitamin K, scientific studies also show benefits of supplementation, including: Decreased risk of bone fractures Improved bone mineralization and strength Reduced risk of developing diabetes Improved glycemic control Reduced C-reactive protein, a biomarker of inflammation Reduced wound healing time (when applied topically) Reduced symptoms of peripheral neuropathy (in patients with vitamin B12 deficiency or Type II Diabetes) Improved markers of cardiovascular disease Importantly, supplementation with vitamin K2 and vitamin D in combination has shown positive effects on bone mineral density when compared to a control group eating a regular diet. Should I take a calcium supplement when taking vitamin D & K? One of the main effects of vitamin D is to increase calcium absorption from the intestine, which – along with vitamin K – will allow calcium to be deposited into bone. But for this to occur, dietary or supplementary calcium must be ingested as well, or else there won’t be any calcium present to absorb! + More Some research has shown that bone mineral density improves when taking vitamin D supplements, provided it is taken along with calcium. Research has also shown that supplementation with vitamin D and calcium reduces the risk of total fractures by 15%, and the risk of hip fractures by 30%. However, not all studies have shown these benefits, leading some researchers to conclude that taking calcium (with vitamin D) for the prevention of osteoporosis and fractures is unwarranted. Some research has also suggested that taking supplemental calcium can have adverse effects on the cardiovascular system. This has led to a debate over whether taking calcium supplements to prevent osteoporosis has more benefits than risks. There’s no doubt, however, that calcium is an essential mineral. Ideally, it should be obtained from foods, such as dairy foods, almonds, and sardines. A little-known fact is that natural water also often contains calcium, which is removed with many modern filtration systems. Drinking calcium-rich mineral water in place of filtered water can be source of dietary calcium intake. Interestingly, the daily target range of calcium intake from diet and/or supplements varies widely among health organizations, from a minimum of 400mg to up to 1300mg per day, depending on age and gender. These recommendations have also changed across time, which shows a lack of clarity regarding optimal intake. If you consume very little calcium in your diet, then taking a supplement may be warranted. Many supplements on the market are quite high in calcium, with 500-1000mg per serving. These should be avoided. It’s better to take a supplement that more closely mimics dietary intake, at 250mg or less. If your calcium intake is extremely low, a low dose supplement could be taken 2 to 3 times per day. Are there nutrients other than calcium and vitamin K that interact with vitamin D? Yes! Magnesium is another nutrient that is interacts with vitamin D. Many enzymes that synthesize and metabolize vitamin D are dependent on magnesium for proper functioning, so optimal magnesium status is important for vitamin D. Most people do not consume sufficient dietary magnesium, and due to depletion of magnesium from our soil and foods, supplementation may be necessary to meet our daily needs. Vitamin A is another nutrient that interacts with vitamin D. Some vitamin D binds to vitamin A, forming a unit called a “heterodimer”. This A/D heterodimer can regulate the expression of many different genes, including several involved in bone health. Vitamin A is found in foods like liver, fish, eggs, and dairy, while pre-vitamin A (also known as carotenoids) are found in plant foods like leafy greens, peppers, and carrots. Ensuring adequate intake of vitamin A is important when supplementing with vitamin D. Vitamin A can be consumed through foods and supplements, and it is also added to some foods (like breakfast cereals) via fortification. Survey data has shown that 22% of the US population suffers from vitamin A deficiency, while 33% consume an excess. Since there are serious risks (like birth defects) associated with taking too much vitamin A, widespread supplementation is not recommended, although it is certainly warranted in some cases. shop fringe vitamin D & K What should I look for in a vitamin D & K supplement? (1) Read the ingredients – Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for, and a vitamin D and K supplement will contain at least one form of each as an active ingredient. Choose the form that best meets your needs (see #3 in this list for more details!). Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. + More The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced. (2) Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides. (3) Consider the form(s) of vitamin D & K in the supplement – There are two forms of vitamin D that are found in dietary supplements, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is sourced mainly from animals, although lichen is a vegan source of D3. Vitamin D3 is the form made in humans following exposure to UVB light. In contrast, vitamin D2 is sourced from plants. Vitamin D3 is largely recognized as being more “bioavailable”, meaning more of the vitamin that is ingested gets delivered to body tissues. Studies that directly compare the bioavailability of D3 to D2 show that vitamin D3 raises blood levels of 25-hydroxyvitamin D more than vitamin D2, so it is preferable to choose a supplement containing vitamin D3. If you are vegan, choose a supplement that contains D3 sourced from lichen. As previously described, there are also two forms of vitamin K, vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Vitamin K1 comes mainly from plants, while vitamin K2 is made by bacteria and is found in animal-based and fermented food. Vitamin K2 is further subdivided into MK-4 through MK-13. Each of these subgroups of vitamin K2 has a slightly different molecular structure. Dietary supplements usually include MK-4 or MK-7. MK-4 occurs naturally in foods including liver, butter, and cheese, while MK-7 is made through fermentation, with the best source being Japanese fermented soybeans (called Nattō). Studies have shown that vitamin MK-7 is more bioavailable than vitamin MK-4, so it is preferable to choose a supplement containing vitamin MK-7. (4) Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. How is Fringe Essentials Vitamin D & K different from other supplements? Fringe Essentials Vitamin D & K has three highly unique attributes that make it superior to other products on the market: + Water Solubility Water Solubility – We’ve already covered that both vitamin D and K are fat-soluble vitamins. The absorption of fat-soluble vitamins is complex, which results in a lower bioavailability than water-soluble vitamins (recall that bioavailability refers to how much of the ingested nutrient is delivered to body tissues). The bioavailability of fat-soluble vitamins can be increased significantly through a safe and simple conversion process that makes them water-soluble and able to readily be absorbed through the walls of the small intestine. Research has demonstrated that water-soluble vitamin D is about twice as bioavailable as fat-soluble vitamin D. Another advantage to making vitamin D and K water-soluble is that it will eliminate the competition that occurs for the absorption of fat-soluble vitamins. And when you supplement with water-soluble vitamin D and K, you don’t need to consume them with food (especially food that contains some fat) to optimize absorption, like you do with fat-soluble vitamins.As a water-soluble powder, Fringe Essentials Vitamin D & K can be added to any liquid where it will dissolve easily without residue. + Vegan D3 Vegan D3 – Research has clearly demonstrated that vitamin D3 is superior to vitamin D2 at raising blood levels of 25-hydroxyvitamin D. The vast majority of vitamin D3 supplements source the vitamin from sheep’s wool, which produces a waxy substance called lanolin. Lanolin is extracted from sheep’s wool and put through a process which creates and extracts vitamin D3 using UVB light and chemical solvents. Because it is animal based, lanolin-derived vitamin D3 is not suitable for vegans. Fringe Essentials Vitamin D & K uses the only vegan source of vitamin D3, which is lichen. Lichens are living organisms that consist of fungus combined with algae or cyanobacteria. Lichen also make vitamin D3 following exposure to UVB. Lichen-derived vitamin D3 is identical to that produced from sheep’s wool, but is non-animal based, making it suitable for everyone. + Vitamin MK-7 Vitamin MK-7 – Fringe Essentials Vitamin D & K contains vitamin MK-7, the most bioavailable form of vitamin K. It is derived from the fermentation of Nattō, which is plant-based and suitable for vegan diets. The other ingredients in Fringe Essentials Vitamin D & K water-soluble powder are all natural and non-GMO. They include inulin and myo-inositol (also sometimes called vitamin B8) to help with dosing, medium chain triglyceride (MCT) oil to help with emulsification, and licorice extract for increased bioavailability. Dosing & Safety Fringe Essentials Vitamin D & K contains 2500IU of vitamin D3 and 130mcg of vitamin K2 (as MK-7). Because our vitamins are water soluble, they are more readily absorbed than most vitamin D and K supplements on the market, which means you don’t need to take as much to have the same effect. + Learn more For adults, we recommend using 1 scoop of Fringe Essentials Vitamin D & K per day as a maintenance dose when sun exposure is limited. A maintenance dose is meant to maintain blood levels of 25-hydroxyvitamin D within the range of 40-60ng/mL. However, if your blood vitamin D is very low, it may be necessary to take more until you reach this target range. The only way to know for certain how your body is responding to supplementation is to have your blood tested. This inexpensive test can be ordered by your health care provider, and home testing kits are also available. Lesser amounts can be taken when direct sun exposure is higher because skin synthesis of vitamin D will be much higher. Kids can also take Fringe Essentials Vitamin D & K. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. As with adults, the only way to know for certain how a child is responding to supplementation is to have their blood tested. For children under 1 year of age, please consult a health care provider before using. Vitamin D and K are safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen. Fringe Essentials Vitamin D & K is incredibly safe. We use high quality ingredients and test every batch of our final product to ensure safe levels of toxic ingredients, including heavy metals, molds, and pesticides. We also leave out all the stuff you don’t want like artificial sweeteners, additives, gums, and ‘natural flavors’. Is there anyone who should not take a vitamin D & K supplement? One group that needs to be cautious about vitamin K supplementation is people taking anticoagulant, or blood thinning, medications. Taking high levels of vitamin K when on anticoagulants can decrease the effectiveness of the drug, which could increase the risk of blood clot formation. This is because of vitamin K’s important role in the blood clotting cascade. To recap Vitamin D deficiency is rampant in modern society. Sunshine provides us with a free and natural source of this essential vitamin, but on average, we spend 90% of our time indoors, leaving this vital resource untapped. Since it’s difficult to consume enough vitamin D from the diet, adding a high-quality supplement to your daily health regimen is an easy fix. Fringe Essentials Vitamin D & K combines vitamin D with vitamin K, a duo that is needed for optimal bone and cardiovascular health. In contrast to most supplements on the market, ours is water-soluble, which means more of it gets to where it’s needed. It’s also naturally sourced, non-GMO, and vegan – containing only what you need, without unnecessary additives and fillers. Simply mix 1 scoop of Fringe Essentials Vitamin D & K into your water, smoothie, coffee, tea, or favorite beverage daily. You can also take a bit more or less, depending on the season and your unique needs! The contents in this blog; such as text, content, graphics are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider.
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