If you had to choose one Vitamin, this is it. Vitamin D is not really a vitamin but a hormone. Specifically, Vitamin D is a “secosteroid”, a multifunction molecule that is key to energy balance, important in body composition, cancer prevention, obesity and diabetes. It improves bone, decreases dementia, decreases arrhythmia, and is generally essential to good health–because it heals the ends of the DNA molecule. The active form, Vitamin D3 is really your most important anti-aging hormone. The current recommendations of 400-2000 iu/ day are woefully out of date and too low. Nature gives people who live near the equator 30,000-40,000 iu a day from the sun. I myself take 10,000 iu a day, and believe that someday even this will be shown to be too low. In any case, in people not on renal dialysis, there has never been an overdose of Vit D3 reported at 10,000 iu a day.
You are as old as your oldest part. For most people that part is their arterial system. Aging of the arteries produces stiffness followed by narrowing. And sadly, this is followed by Stroke, Heart Attack, Dissecting Aneurysm, Valve dysfunction and death. There are multiple lifestyle factors which contribute to this and should be corrected. But now, new evidence has emerged that Vitamin K is critical to keeping arteries flexible. Vitamin K activates special proteins in arteries and other soft tissues to keep calcium out, thereby helping to protect the artery from stiffness and plaque formation. At the same time, Vitamin K activates calcium binding proteins which add calcium to your bone improving skeletal strength. So K is a win, win by keeping Calcium where it needs to be. Recently, a long acting form of Vitamin K called MK-7 has been shown to reverse arterial stiffness. MK-7 is the preferred way to take you K vitamin, so it has been recently added to my top tier of supplements.