By Lygon Everyday Chemist, Brunswick East

Spring is here in Brunswick East, and with longer days many locals are asking how to best support their bones, muscles, and energy after winter. At Lygon Everyday Chemist, our pharmacists often hear the same questions about Vitamin D, Calcium, and Vitamin K—three nutrients that work together to keep your body strong.

Let’s answer the most common questions:

Why is Vitamin D so important?

Vitamin D helps your body absorb calcium from food and supplements. Without enough, bones can become soft, thin, or brittle. Low vitamin D can also affect mood, energy, and immunity—common issues we see after winter in Melbourne.

How much Vitamin D do I need?

Most adults need 600–1000 IU daily, though requirements may be higher if you’re low. A simple blood test from your GP can check your levels.

What are the best sources of Vitamin D?

• Safe sun exposure: 10–15 minutes of midday sun, several times a week (without sunscreen, before burning).

• Foods: fatty fish (salmon, sardines), eggs, fortified milk.

• Supplements: available at your local pharmacy if levels remain low.

Why do I need Calcium too?

Calcium builds strong bones and teeth. Even with good vitamin D, you can’t maintain bone density if your diet is calcium-poor.

Best sources:

• Dairy products (milk, yoghurt, cheese)
• Leafy greens (kale, spinach)
• Almonds, tofu, fortified plant milks

What’s the role of Vitamin K?

This is the missing link most people don’t know about! Vitamin K works with Vitamin D and Calcium by directing calcium into your bones and teeth—and away from arteries, where calcium build-up can be harmful.

Sources of Vitamin K:

• Leafy greens (spinach, kale, broccoli)
• Fermented foods (natto, sauerkraut)
• Supplements, often combined with Vitamin D for balance

Should I take Vitamin D, Calcium, and Vitamin K together?

Yes, in many cases. Together they:

• Improve calcium absorption (Vitamin D)
• Build and maintain bone strength (Calcium)
• Prevent calcium deposits in arteries (Vitamin K)

Always speak with your pharmacist first—doses vary depending on age, health conditions, and medications.

What are signs of low Vitamin D?

• Tiredness and low mood
• Muscle aches and cramps
• Weak bones or fractures
• Slow wound healing

If you suspect a deficiency, ask about testing and support at Lygon Everyday Chemist Brunswick East.

Pharmacy Tip

At Lygon Everyday Chemist, we can:

• Recommend the right Vitamin D, Calcium & K supplements
• Review your medications to avoid interactions
• Offer advice on bone health, skin protection, and lifestyle changes

Takeaway

Bone health is not just about calcium. Vitamin D, Calcium, and Vitamin K form a powerful trio - especially important in spring as we step back into the sun. 

Speak with your local pharmacist today and get personalised advice to protect your bones for years to come.