What Is the Most Important Vitamin to Take?
It’s a great question—and one we get asked often. While it’s tempting to cover all bases with a multivitamin, most people don’t actually need a “little bit of everything.” In fact, if you're deficient, you likely need a lot of one or two specific nutrients, not small amounts of many.
When it comes to overall wellbeing—especially in Ireland and the UK—the most important nutrients to focus on are:
- Vitamin D
- Vitamin K2
- Magnesium (technically a mineral, but foundational to nearly everything in the body)
Why You Need Vitamin K2
When we talk about vitamin K, we’re specifically referring to vitamin K2, not K1.
Vitamin K2 plays a key role in calcium regulation and vitamin D activation. It helps ensure calcium is delivered to the bones and teeth—instead of building up in soft tissues like the arteries, kidneys, or joints.
K2 is naturally found in:
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Grass-fed butter
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Organ meats
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Fermented foods like natto and sauerkraut
But here’s the problem: many modern diets lack sufficient amounts of these foods.
Butter and beef are often from grain-fed animals, and fermented foods aren't commonly consumed. That’s why supplementing with vitamin K2 is recommended—especially for bone and heart health.
The Case for Vitamin D
Vitamin D deficiency is widespread, especially in countries like Ireland and the UK, where sunshine is limited for much of the year. Even in the summer, the sun isn’t strong enough at certain latitudes to trigger adequate vitamin D synthesis.
Other risk factors for low vitamin D include:
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Age – Older adults produce less vitamin D
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Darker skin – Melanin reduces vitamin D absorption
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Obesity – Vitamin D can get stored in fat cells instead of being used
Because of these variables, vitamin D supplementation is crucial for immune function, bone density, and mood regulation.
Why Magnesium Shouldn’t Be Overlooked
Magnesium isn’t a vitamin—it’s a mineral. But it’s arguably the most important nutrient to prioritise.
It’s involved in hundreds of biochemical reactions in the body, including:
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Muscle and nerve function
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Hormone production
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Sleep and stress response
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Energy metabolism
Unfortunately, magnesium levels in our food supply are declining due to soil depletion and modern farming methods. Cooking also strips magnesium from many foods. Combine that with the fact that stress depletes magnesium—and it’s clear why supplementing is often necessary.
Which Supplements Should You Take?
At ITL Health, we’ve formulated a range of products to help you meet these key nutrient needs:
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MAG365 BF Powder – Combines magnesium, vitamin K2, vitamin D3, and cofactors for bone, heart, and hormone support
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Vitamin D Plus – A targeted immune blend with vitamin D3, K2, magnesium, and B12
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PrizMAG – Pure Magnesium Bisglycinate Capsules, gentle on digestion and highly absorbable
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PrizMAG Plus – Combines magnesium, vitamin D3, and K2 for an all-in-one capsule
Many of our products are available at your local health store or pharmacy across the UK and Ireland, or you can order online through the links below.
Looking for support in choosing the right supplement for your needs? Don’t hesitate to reach out—we’re here to help guide your wellness journey.