The Simple Supplement That Helps You Train Better — and Age Slower.
- Sonia Madsen
- Sep 28
- 3 min read
Vitamin D3 + K2 is one of the few proven essentials for energy, bones, mood — and even healthy ageing.
Why Vitamin D3 Matters
Living in Ireland — and around Swords — sunshine is limited. That means most of us aren’t making enough Vitamin D3 naturally.
Low D3 often shows up as:
Sluggish training sessions at the gym
Low mood (classic winter blues)
Stalled weight loss progress (when energy is low, training slips)
Achy bones or joints
D3 is the foundation for feeling good in your workouts, sticking to a programme, and making real progress — whether your goal is weight loss, strength, or just more energy for daily life.
Why Women Should Pay Special Attention
We meet lots of women who are training hard but missing this key nutrient.
Here’s why it matters more for women:
As oestrogen dips (perimenopause + beyond), bone density declines.
D3 helps you absorb calcium.
K2 makes sure calcium goes to your bones, not your arteries.
When you pair strength training + D3 + K2, you’re building muscle and protecting your frame. That’s the kind of smart training stack that helps you keep results long-term.adier mood, and better long-term health to back up your training.
The Power Pair: D3 + K2
D3 and K2 work better together:
D3 = absorbs calcium (delivery van).
K2 = directs it to your bones (GPS).
Without K2, calcium may not end up in the right place. Together, they support stronger bones, healthier joints, and safer, more effective training — all key if your goal is fat loss, fitness, or long-term health.
The Healthy Ageing Angle: Why This Isn’t Just About Training
Here’s where it gets exciting.
Telomeres are the protective caps at the ends of your DNA. They shorten as we age, and shorter telomeres are linked to faster ageing.
A large clinical trial found that Vitamin D3 slowed telomere shortening over 4 years compared with placebo. That means D3 may help you stay biologically younger for longer.
K2’s role in telomeres is still being studied, but higher vitamin K intake has been linked with longer telomeres too.
👉 In simple terms: D3 + K2 supports your training today (energy, recovery, weight loss efforts) and your health tomorrow (bones, mood, healthy ageing).
How It Fits Into Training at Verve Gym
Supplements don’t replace hard work. But D3 + K2 makes training feel better and more consistent:
Bones & joints: strong frame for lifting and classes
Muscle support: better recovery, balance, and strength
Energy & mood: keeps you motivated to train (and stick to a weight loss plan)
Healthy ageing: you’re not just chasing results now — you’re investing in future health
That’s why we call it a foundation supplement, right alongside protein, omega-3s, and magnesium (we’ll cover those in future blogs).
Where to Buy Vitamin D3 + K2 Locally
You don’t need to go far:
Swords health stores — convenient and well-stocked.
Bonnybrook Pharmacy — trusted for reliable brands.
Kulak (Coolock) Health Store — great range and friendly advice.
Formats to look for:
Capsules or tablets (easy option).
Sprays — for example, One Nutrition do a D3 + K2 spray that’s well absorbed and tastes pleasant.
Online:
Amazon (BetterYou, Nutri Advanced, Terranova)
Boots or Lloyds Pharmacy websites
👉 Tip: Check the dosage (1000–3000 IU daily is common) and stick to the label or your GP’s advice.
The Bottom Line
If you’re training at Verve Gym, chasing weight loss, or just trying to stay healthy in Ireland’s grey winters:
You probably need extra Vitamin D3.
Pairing it with K2 makes it safer and more effective.
Women especially benefit for bone and hormone support.
D3 is one of the only supplements with human evidence for slowing ageing.
Easy to buy locally (Swords, Bonnybrook, Kulak) or online.
Think of D3 + K2 as a small daily habit with a big long-term payoff.
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