EZ Melts Health Blog

Reading Time: 3 minutes Some vitamins simply work better in pairs, and vitamins K2 and D3 are a great example. These two pack a powerful punch when they work together.  Vitamin D3 is well-known for its role in calcium absorption and bone health, and vitamin K2 acts to make sure that the calcium gets shuttled to all the right places in the body. Together, they not only support strong bones but heart health and immune function too.  In this blog post, we'll dive deeper into the ways vitamin D3 and K2 work together, and why you may need to consider supplements as a way to make sure you’re getting what you need every day. H2: Bone Health with Vitamins D3 and K2 One of the most well-known benefits of vitamins D3 and K2 is their synergistic effect on bone health. Vitamin D3, also known as the "sunshine vitamin," is crucial for calcium absorption in the gut. Without sufficient vitamin D3, our bodies cannot effectively use the calcium we consume from our diets. Meanwhile, vitamin K2 acts as a traffic officer of sorts, directing calcium to the bones where it's needed for strength and density, while also preventing calcium from accumulating in soft tissues like blood vessels and organs, where it can contribute to calcification and potential health issues. H2: Cardiovascular Support with Vitamins K2 and D3 Beyond bone health, vitamins D3 and K2 also play a role in supporting cardiovascular health. Vitamin K2, specifically the menaquinone-7 (MK-7) form, helps prevent calcium buildup in the arteries, a process known as arterial calcification.  This buildup of calcium in the blood vessels can lead to conditions like atherosclerosis, increasing the risk of heart disease, stroke, and other cardiovascular issues. Vitamin K2 works by activating a protein called matrix Gla protein (MGP), which inhibits calcium from depositing in the arteries and helps maintain the flexibility and integrity of blood vessels. By preventing arterial calcification, vitamin K2 contributes to a healthy cardiovascular system. Vitamin D3, on the other hand, may help contribute to regulating blood pressure levels and reducing inflammation. Chronic inflammation is a major contributor to the development of heart disease. H2: Immune Function and Cancer Prevention Vitamin D3 is well-known for its role in immune function, but did you know that vitamin K2 also contributes to a healthy immune system? These two vitamins work synergistically to support the body's natural defenses against pathogens and infections. Vitamin D3 plays a crucial role in the development and function of immune cells, such as T cells and B cells, which are essential for recognizing and neutralizing foreign invaders.  Additionally, vitamin D3 has been shown to regulate the production of antimicrobial peptides, which are natural compounds that help fight off bacteria, viruses, and other microorganisms. Vitamin K2, on the other hand, has been linked to improved immune cell function and may help regulate the immune response, preventing excessive inflammation that can lead to chronic health issues. H2: More Benefits of K2 and D3 The benefits of vitamins K2 and D3 don't stop there. They have also been linked to brain health, better insulin sensitivity, and even potential anti-aging effects. Vitamin D3 has been shown to support cognitive function and may help reduce the risk of neurodegenerative diseases like Alzheimer's and dementia. This vitamin plays a role in the development and function of neurons, and low levels of vitamin D3 have been associated with an increased risk of cognitive decline. Meanwhile, vitamin K2 has been associated with improved insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes. This vitamin may also contribute to heart health by promoting healthy metabolic function and reducing inflammation, which is a major risk factor for metabolic disorders like diabetes.. H2: Getting Enough Vitamins D3 and K2 While our bodies can produce vitamin D3 through exposure to sunlight, many people still struggle to get enough due to factors like geographical location, use of sunscreen, diet, and limited time spent outdoors during the work week. Additionally, as we age, our ability to synthesize vitamin D3 from sunlight decreases. Vitamin K2, on the other hand, is primarily obtained through dietary sources like fermented foods (such as natto and certain cheeses), meat, and dairy products. However, for many people, it can be challenging to get sufficient amounts of vitamin K2 from diet alone. For vitamin D3, the recommended daily intake varies based on age and other factors, but most experts suggest a daily intake of around 600-800 IU for adults. And the version of K2 called Menaquinone-7 (MK-7) form is considered the most bioavailable and effective supplement available. The recommended daily intake for vitamin K2 (MK-7) can range from 90-120 mcg, depending on individual needs and health goals. To make sure you’re getting enough of each, you might want to take a supplement to bridge any gaps, especially because D3 is one of the most common deficiencies in the US. H2: Conclusion While K2 and D3 each deserve the spotlight, they are even better when they work together to keep your bones strong, your heart healthy, your immune system kicking, and so much more.  By incorporating vitamin D3 and K2 into a balanced diet and lifestyle, through both dietary sources and the right amount of supplements, it’ll support general wellness and longevity.

Reading Time: 3 minutes The bones and joints in our body play critical roles in our lives, whether we are moving around, working at a desk, or enjoying leisure activities. Like any other part of our body, our bones and joints need proper care, attention, and maintenance so we can live our best lives at all stages. That is why every year, Bone & Joint Action Week is celebrated in the United States to raise awareness about the importance of bone and joint health. The week's main purpose is to educate and encourage people to take better care of their bones and joints through preventive measures, early diagnosis, and treatment of conditions and diseases. In this article, we will delve into what Bone & Joint Action Week is all about and share some tips on how you can take care of your bones and joints to enjoy a healthy life. What is Bone & Joint Action Week? Bone & Joint Action Week is an annual health observance that is held from October 12th to 20th. It was started in 2001 by the United States Bone and Joint Initiative (USBJI) to raise awareness of the growing burden of musculoskeletal (bone and joint) disorders in the population and the importance of prevention, education, and early treatment. The event encourages people of all ages, especially young people, to adopt healthy habits that promote bone and joint health, such as regular exercise, good posture, vitamins, and avoiding smoking and excessive alcohol intake. Tips to Take Care of Your Bones and Joints  Taking care of your bones and joints can help you maintain a healthy lifestyle and prevent the onset of several bone and joint-related diseases. Here are a few tips you should incorporate into your daily routine: Work Out the Right Way Engage in activities that can improve bone strength and joint flexibility, such as weight-bearing exercises, resistance training, walking, and cycling. All types of exercise is good exercise, but strength-training/anaerobic exercises help especially with building support around your joints and bones. However, make sure to use proper form when you’re working out and hire a trainer to help so that you don’t hurt rather than help your joints.  Avoid Smoking and Excessive Drinking Both smoking and excessive alcohol consumption can increase the risk of osteoporosis and other bone and joint diseases. Practice Good PostureTake breaks from sitting: Incorporate short bursts of physical activity throughout your day, such as stretching, walking, or doing at-home exercises. Sitting down all day at an office job, driving, and watching TV can really have more of an impact on our spines than we think. Good posture involves maintaining the natural curves of your spine when standing, sitting, or lying down. Poor posture can lead to aches and pains in your back, neck, and joints. It also puts extra pressure on your bones and joints, increasing the risk of injuries and wear and tear over time. Essential Vitamins for Strong Bones and Joints Three vitamins and minerals come to mind when thinking about bone and joint health: D, K, and calcium. Strong bones are supportive of joint function, so taking care of both is important. Vitamin D is essential for building and maintaining strong bones. It helps your body absorb calcium, which is necessary for bone health. Calcium is the building block of bones. Your body needs calcium to maintain healthy bones and teeth, and to lessen the likelihood of bone diseases and conditions later on in life. Vitamin K plays a crucial role in bone health. It helps your body produce osteocalcin, a protein that strengthens bones. To make sure you’re getting enough of these nutrients, check with your doctor about taking supplements. Conclusion Bone & Joint Action Week is an excellent opportunity for us to learn more about the importance of bone and joint health and ways to prevent and treat joint disorders. By incorporating some of the tips and practices shared in this article, you can make a positive impact on the health of your bones and joints, leading to a healthier and happier you. Remember, taking care of your bones and joints is a lifelong process that requires consistency and commitment, but it’s so worth it for Future You!

Read Time: 5 minutes Feeling tired, especially in the colder months? You may be low on vitamin D. But having a vitamin D deficiency isn’t just linked to fatigue. Without an adequate amount of this vitamin, you may also experience: muscle weakness mood swings bone and back pain becoming ill often hair loss bone loss Studies also show that low levels of vitamin D over time can lead to illness, chronic skin conditions, and serious diseases like osteoporosis later in life. With so many people being vitamin deficient in the US and with 42% of Americans lacking adequate vitamin D, it’s more important than ever to incorporate supplements and nutritious foods into your day-to-day life. In addition, taking combinations of certain vitamins and minerals together can enhance their benefits, such as D3 and K2. Looking for quick and easy ways to incorporate vitamin D into your diet? Here are three delicious, cost-effective recipes sure to please your palate.  Recipes High in Vitamin D Balsamic and Lemon Salmon Salad The irresistible combo of tart and savory from the balsamic and lemon over a fresh cut of salmon is hard to beat. One 3oz piece of salmon also contains over 60% of your daily recommended vitamin D. Pair this with vitamin D-rich spinach, which contains up to 25% of your daily recommended vitamin D in just one serving, and you’ve got a timesaving, winning dish. You’ll Need: 1 6oz farm-raised salmon filet 2 tablespoons balsamic vinaigrette, divided 3 cups fresh baby spinach 1/4 cup cubed avocado 1 tablespoon sunflower kernels, toasted 1 tablespoon dried cranberries 1 large lemon Salt and pepper to taste Makes: 2 servings Instructions: Cut the lemon into four wedges. Set aside. Rinse the filet and cut into two pieces, matching the grain of the flesh. Place on a cooking sheet lined with aluminum foil. Drizzle salmon with 1 tablespoon vinaigrette and the juice from 1 lemon wedge. Sprinkle it with salt and pepper to taste. Let sit for 15 mins to marinate. Turn broiler on high and broil salmon on middle rack for 10-15 minutes, or until fish flakes easily with a fork. Toss spinach in a large bowl with the remaining vinaigrette. Divide between 2 plates. Top with the salmon, avocado, craisins, and sunflower kernels. Serve with lemon wedges on the side. Enjoy! Berry Good Parfait (V, VG) This protein and vitamin D-rich creamy treat is recommended for breakfast, but it can be eaten any time of the day—even as a light dessert alternative. You can switch up the fruit, granola, and yogurt you use, but we love the fresh, sweet taste of these three berries combined. Pair with a sprinkle of chia seeds or coconut flakes and you’ve got yourself a quick and easy gourmet treat! If you are vegan or lactose-sensitive, you can sub in any favorite yogurt alternative. Just one cup of dairy or non-dairy yogurt typically contains 2-3mcg of vitamin D, which is about 15-20% of your daily recommended intake. You’ll Need: 2 cups fresh blueberries 2 cups fresh raspberries 2 cups chopped fresh strawberries 4 cups honey or plain Greek yogurt (or dairy-free alternative) 2 cup of granola, your choice Chia seeds or coconut flakes (optional) Makes: 8 parfaits Instructions: Combine strawberries, raspberries, and blueberries in a bowl.  Layer 1/4 cup of the berries, ¼ cup of yogurt, and granola into 8 parfait glasses or small Mason jars (for 4, half the recipe). Repeat layers with a little room left over at the top. Top with remaining berries. Add chia seeds, coconut flakes, or anything else you like. If you are not serving immediately and just want to have one at a time, keep everything separate and measure it out for one serving so the toppings remain fresh and the granola doesn’t become soggy. Mushroom and Pepper Stir Fry with Maple-Soy Marinade (V, VG) We love stir fry because it’s fast, versatile, and can be made vegan or vegetarian friendly. If you’re more of a meat-eater, try adding chicken or shrimp to this recipe. You’ll have a hearty meal in less than an hour. The salty-sweet marinade is easy to make and such a delicious spin on a favorite dish. You’ll Need: Sauce 3 cloves of garlic, minced 2 tsp of ginger, minced (powdered if you’re tight on time and have it) 5 Tbsp maple syrup (or agave nectar for lower glycemic index) ½-1 Tsp red pepper flake (to taste) 5 Tbsp tamari or soy sauce 1 Tbsp sesame oil 4 Tbsp lime juice A splash of filtered water Vegetables 1 cup (container) of white or shiitake mushrooms 1 medium red bell pepper (thinly sliced) 1 cup chopped broccoli 1 cup chopped green onion 3 cups cooked brown or jasmine rice 2 tsp sesame seeds, garnish (optional) Makes: 4 servings Instructions: Cook rice according to directions on the package. Keep warm aside. Make the marinade by adding all ingredients to a mixing bowl and whisk to combine evenly. Taste and adjust the flavor to taste. Chop vegetables and set them aside. Heat a large skillet over medium heat and add a little sesame oil. Add mushrooms and broccoli to the heated pan, stir. Cook for 5-6 minutes. Then add red pepper and sauté for an additional 2-3 minutes. Add marinade. Add the green onion (optional) and toss to coat it with the marinade. Cook for 1 minute on high heat. Then remove from heat. High heat will prevent sogginess. Top with a sprinkle of sesame seeds and green onion, serve immediately over rice.   Want More? Looking for more ways to complement a healthy, vitamin-rich diet? Check out our sugar-free, non-GMO, vegan, keto-friendly, and gluten-free supplements today. We make it EZ to get your daily nutrition. Thank you for being a part of the EZ Melts community.  ___ Written by Annie-Eliza Stevens

Read Time: 4 minutes Many of us hope to “age well”, as they say. While that may look and feel different from person to person, aging is a process that affects us all. And aging well isn’t just about looks nor is it a superficial sentiment; it’s a process that affects our bodies holistically. Supporting our health and wellness as we age is the best form of self-care, and there are so many ways to do it. One of the easiest ways to take care of your mental and physical wellness through all stages of life is taking supplements daily. Here are the top supplements for supporting your best life—here’s to getting older but not feeling older! Work Out Like a Pro Exercise and remaining physically fit is key to supporting your musculoskeletal system and mental wellness as you age. CoQ10 supplements may help support enhanced physical performance and energy levels during exercise. This is because free radical damage negatively impacts muscle function, and CoQ10 has been shown in studies to help decrease oxidative stress caused by free radicals. Stress-Free is the Way to Be Did you know that stress prematurely ages you, both externally and internally? Protect your mind and body from excessive mental strain by taking L-theanine daily, which supports lower cortisol levels (aka stress hormones). Then take melatonin at night to support your circadian rhythm and a good night’s sleep. Sleep is when your body repairs itself and supports cognitive functioning. Beautiful Skin at Any Age There are many supplements that claim to support glowy, healthy skin. And while it’s helpful to have external skin care, rubbing in a cream or serum will only target the area you put it on. For overall skin health, try biotin for cell turnover and production, vitamin C for even, bright skin tone and collagen synthesis, as well as vitamin A which protects collagen. No Bones About It A decline in bone density and conditions like osteoarthritis, which cause brittle, weak bones are common as we age. Heart issues and heart disease are also common in aging adults. Work to combat this now with calcium! This mineral is essential to your health and can only be found externally in our food sources. Calcium is widely known as being associated with bone growth and strength, as well as cardiovascular health. It also aids with blood clotting. Want to enhance the absorption and transfer of calcium to your bones? Pair it with D3 + K2. Remember to Take Care of Cognitive Health Memories matter, and so does brain health. As we age, our brain cells can decline in productivity or regeneration, and certain diseases such as Alzheimer’s are more likely to develop. Act now to lower the likelihood of cognitive impairment and try a supplement like resveratrol. Resveratrol, commonly found in supplement form, might have anti-aging properties, including stimulating cell regeneration, warding off extra pounds, and even helping with glucose intolerance. The EZ Melts Difference You can find supplements everywhere these days…it’s finding quality products that counts when it comes to your health. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body. EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Join our Subscribe & Save program today to save 10% on recurring orders of your favorite supplements. There’s no commitment – you can skip, pause, or cancel your subscription at any time. Thank you for being a part of the EZ Melts community.  ___ Written by Annie-Eliza Stevens

Read Time: 2 minutes As we talked about in a blog last month on creating the most effective supplement routine, some vitamins were simply made for each other. Meaning: there are certain vitamins and minerals that when combined, produce enhanced or different benefits. One of these combos? D3 and K2. What Does D3 Do? In general, vitamin D3 supports major organs, proper immune function, and the musculoskeletal system. It also helps support your mood and energy levels throughout the day. A lot of people get vitamin D3 through sunlight, but not enough. There are many people with vitamin D deficiency in the US. Supplements can help bridge this gap in nutrition. What Does K2 Do? K2 is lesser known, but equally as important as any other vitamin. It aids in healthy blood clotting, supports bone density, and benefits the immune system. Some vitamin K2 is produced in the colon, but not enough so external sources are needed. It is found in animal products such as dairy, so it’s especially important for vegans and vegetarians to find other sources such as fermented foods and vegan supplements. Should I take Vitamin D3 and K2 Together? Short answer? Yes! Each is essential on their own, but putting them together can support enhanced health benefits. For example, D3 increases your calcium levels, while K2 helps shuttle it to your skeletal system. Together, they can enhance the effectiveness of each other. In addition, this combination can further support immune system function, tissue health, cardiovascular health, healthy blood sugar levels, and mental clarity. Depending on your wellness goals and needs, taking these two powerhouses together can have a huge positive impact. The EZ Melts Difference Many people don’t get adequate nutrition from their diet, which is where supplements come in! EZ Melts supplements are fast melting, EZ to take, and have a delicious customer approved flavor. If you’re looking for a D3 and K2 combined supplement, EZ Melts new dissolvable D3 + K2 supplement is perfect for you. Unlike many major vitamin brands, our tablets do not include harmful toxic ingredients, artificial flavors, or GMOs. Try us out and see the difference!  ___ Written by Annie-Eliza Stevens