It looks like you’re listing vitamins: K2, E, and B3. Let’s break each one down clearly:
1. Vitamin K2
- Type: Fat-soluble vitamin.
- Function:
- Helps regulate calcium in the body.
- Supports bone health and cardiovascular health (helps prevent calcium from depositing in arteries).
- Food sources: Natto (fermented soybeans), hard cheeses, egg yolks, chicken.
- Notes: Often works together with vitamin D to strengthen bones.
2. Vitamin E
- Type: Fat-soluble vitamin.
- Function:
- Powerful antioxidant that protects cells from damage.
- Supports immune function and skin health.
- Food sources: Nuts (almonds, hazelnuts), seeds, spinach, vegetable oils (like sunflower or safflower).
- Notes: High doses from supplements can increase bleeding risk; food sources are usually safe.
3. Vitamin B3 (Niacin)
- Type: Water-soluble B vitamin.
- Function:
- Helps convert food into energy.
- Supports brain function and healthy skin.
- Can help manage cholesterol levels (in higher medicinal doses).
- Food sources: Meat, poultry, fish, peanuts, fortified cereals.
- Notes: Very high supplement doses can cause flushing or liver issues.
💡 Quick summary:
- K2 = calcium management & bones
- E = antioxidant & cell protection
- B3 = energy metabolism & skin/brain health
If you want, I can also make a simple chart showing K2, E, and B3 side by side with their main functions and food sources—super handy for quick reference.
Do you want me to make that chart?
