Best Supplement Sources: Vitamin K1, K2, Vitamin D & Magnesium

If you’re building skin health from the inside out, it's not about taking random supplements; the delivery and what you're pairing them with matter.

🟢 Vitamin K1 (Phylloquinone)

Best supplemental forms:

• Phylloquinone capsules

• Liquid K1 drops (this offers better absorption for some people)

Who benefits most:

• People with easy bruising

• Post-procedure skin recovery

• Low leafy green intake

K1 is mainly about clotting and vascular repair. Good for visible skin bruising and redness recovery.

🟡 Vitamin K2 (Menaquinone)

Two important forms:

MK-4: Shorter acting, higher dose, used more in therapeutic settings. MK-7: Longer half-life, better for daily supplementation.

For skin, bone density, and calcium regulation? MK-7 is usually the best bet.

Look for:

• All-trans MK-7

• Derived from natto (fermented soy)

• Oil-based soft gels (fat-soluble = better absorption)

If you’re supplementing vitamin D, K2 is not optional long-term. It’s the regulator for calcium.

☀️ Vitamin D (D3 specifically)

Best form:

• Vitamin D3 (cholecalciferol)

• Oil-based softgel or liquid drops

Skip D2. D3 is the bioidentical form your skin makes from sunlight.

For skin and inflammation support, D regulates immune response and barrier integrity. Low D often presents as slow healing, dryness, and reactive skin.

Combo products with D3 + K2 (MK-7) are efficient. There is also one by Carson's at Chemist Warehouse, that has magnesium, although it's unclear if the menaquinone is MK-4 OR MK-7.

⚡ Magnesium

Magnesium is where most people get it wrong.

Best forms for absorption and skin/hormone support:

• Magnesium glycinate (gentle, calming, good for the nervous system)

• Magnesium citrate (digestive support + decent absorption)

• Magnesium threonine (brain support focus)

Avoid magnesium oxide. It is cheap and offers poor absorption.

Magnesium activates vitamin D. No magnesium, no proper D metabolism. Which means your K2 partnership weakens. This is a metabolic chain, not a solo act.

Smart Pairing Strategy (Skin-Focused Stack)

• Morning: D3 + K2 (MK-7) with a fat-containing meal: I usually eat grilled salmon, 1/2 avocado, and 2 eggs boiled or poached with lemon.

• Evening: Magnesium glycinate

  
  

That supports:

• Calcium direction

• Vascular stability

• Inflammation control

• Repair speed

• Hormone balance

This helps stop inflammation and premature aging.

Quick Reality Check

Supplements are supportive; they are not magic. If diet is trash, sleep is shit, and stress or cortisol is high all day, capsules won’t save your skin.

But if you’re already making the effort towards your health, and an anti-inflammatory lifestyle? These are the best things you can do to support that foundation.