Vitamin D and youthful skin | D3, K2, Magnesium, Collagen

Hi there. Today, we’re having a very important conversation. Not about a new face cream or the latest anti-aging technique. Today is about something deeper. About what’s happening beneath your skin. About the foundation that holds up all the beauty of your face. Youthfulness isn’t just about glowing skin, no dark spots, and smoothness. It’s also about strength, health, and your internal support system.

I hear this a lot during consultations: “But I’m using good skincare,  go to my esthetician. Why is my face changing? Why has  my jawline become less defined, and why do my eyes look tired?” And the answer is: a lot of it happens deeper—within the bones, the metabolism, and due to nutrient deficiencies. And that’s something no one talks about enough. But I will. Because self-care isn’t just a night cream. It’s understanding what’s going on inside you.

Youth Is Literally Built on Bone

Picture your face like a house. Beautiful, cozy, with stained-glass eyes and sculpted cheekbones. Now imagine the foundation of that house is slowly crumbling. Subtly, silently. The facade still looks good… but something feels off. That’s what happens with your face, too. Skincare is the paint. Injectables are the plaster. But the bone structure? That’s the foundation. If it weakens, everything starts to sag. No filler can fix it if the base is collapsing.

X-rays show it clearly: on the left, a dense, youthful bone. On the right, one that’s porous and full of air pockets. The whiter the image, the denser—and younger—the bone is

As we age, here’s what happens: the lower jaw narrows, the face loses definition and a double chin may appear, eye sockets widen, the eyes look sunken and tired, cheekbones deflate, the face looks flatter, forehead and brows drop, and the gaze looks heavier, more tired.

This isn’t because you’re not taking care of yourself. It’s because your bones are getting weaker. That’s why it’s so important to support yourself not just from the outside, but from the inside too.

Here’s a little-known fact: vitamin D3 directly influences collagen production — that magical protein responsible for skin firmness, smoothness, and youth. Without enough D3, fibroblasts — the cells that create collagen — work sluggishly, like a dying battery. Your skin becomes thinner, fine lines show up, and everything looks a little less tight. And here’s the thing — D3 works best when paired with K2. Let me explain why.

Let’s break down these vitamins. I know it sounds a little boring, but I promise I’ll make it very understandable so you will be able to remember.

Vitamin D3 is like a security guard—it lets calcium into your body. Vitamin K2 is the construction foreman—it tells calcium where to go. Into the bones? Or into the arteries? Without the foreman, calcium might just deposit wherever it pleases: arteries, joints, skin. Imagine the situation where you ordered building materials and had them dumped in your living room. Is it good?

When calcium goes to the wrong places: your arteries get stiff, skin regenerates more slowly, inflammation lingers, aging accelerates.

Now add magnesium to this team—it’s the engineer who activates the machine. Without it, nothing runs properly. Magnesium triggers enzymes that build bones and repair tissues.

So, when you’ve got D3, K2, and magnesium—you’ve got a powerhouse team. If one’s missing, things fall apart.

How to Take These Vitamins Properly

D3 and K2 are fat-soluble. That means they need dietary fats to be absorbed. Don’t even think about taking them on an empty stomach or with a sad little salad. 

Better take them with salmon, tuna, or mackerel, with eggs (especially the yolks), with nuts and seeds, avocado (hello, avocado toast), or oils like olive, coconut, or flaxseed.

Morning or daytime is ideal. Taken at night, they might interfere with your sleep, especially if you're sensitive to melatonin.

K2 in the MK-7 form is best — it lasts longer in the body and does its job more thoroughly.

Magnesium? Go for glycinate or citrate. Glycinate is gentle and calming; citrate is great for absorption—especially if your gut tends to be sensitive.

D3 drops under the tongue absorb quickly and skip the digestive delay.

Be consistent. Make it your little morning ritual: coffee, vitamins, smile.

How Much Should You Take?

Oh, this is one of the most common questions: “How much should I take?” And my answer is always: talk to your doctor and get tested.

You need a 25(OH)D blood test. That’s the most accurate way to measure your vitamin D levels.

If you’re deficient, your doctor might suggest 5,000–10,000 IU a day for 1–3 months. If your levels are okay, you can maintain them with 2,000–2,500 IU daily.

Recheck your levels every six months—like a checkup for your inner engine.

Also check your ferritin (iron stores), total protein, magnesium, and vitamin B12.

These all affect your skin, energy, and recovery. If you’re doing aesthetic treatments, these numbers really matter.

I love modern aesthetic treatments—because they really work. Whether it's lasers, microneedling, or Ultherapy—think of them as an artist’s tools. But even the best artist can’t paint a masterpiece on wet hug paper.

If your body is depleted and low on resources, your skin won’t respond the way you hope. No youthful bounce, no real lift. It’s like trying to build a house without bricks.

When D3 and K2 are at good levels: healing is faster, swelling is reduced, tiny skin injuries heal beautifully, capillaries are stronger (super important if you have sensitive skin), fibroblasts work like clockwork, pumping out collagen.

I had one client get a treatment and see little effect. We ran some labs — her vitamin D was extremely low. After restoring her levels, her next session was amazing.

Signs You Might Be Deficient

Here’s a quick checklist. Sound familiar? Chronic fatigue — “I just woke up and I’m already tired”, mood swings, low energy — like a gray November day inside you, constant colds and low immunity, brittle nails, hair loss, leg cramps at night, cuts or wounds healing too slowly, pale, dull skin tone, always feeling cold when others are fine.

If you nodded at two or three, don’t stress—but do get tested. It could be the start of big improvements.

D3 and Collagen: Besties Forever

Here’s a gem for you: vitamin D3 boosts collagen production. And collagen? That means smoother skin, fewer wrinkles, less sagging, a more defined facial contour.

D3 also slows down the breakdown of osteoblasts—the cells that build bones. That’s crucial for keeping your jawline, cheekbones, and facial shape intact, especially after 35, when bone loss starts picking up.

Studies show that women with healthy D3 levels have denser jawbones, firmer, more elastic skin, fewer signs of facial sagging.

What Supplements to Choose

Here are some great and trusted brands I can recommend:

Vitamin D3 + K2 in combination: 

Thorne D/K2 Liquid

Sports Research

NOW Foods

Magnesium: Pure Encapsulations Magnesium Glycinate, Doctor’s Best High Absorption Magnesium, Natural Vitality Calm Magnesium Citrate.

Always talk to your doctor before starting supplements—especially if you’re on medications or have chronic conditions.

If you prefer a natural approach and want to avoid supplements, here’s a list of foods that are rich in essential vitamins:

Vitamin D: fatty fish like mackerel, tuna, sardines, cod liver and cod liver oil, egg yolks, butter, mushrooms grown in sunlight (like shiitake or UV-exposed varieties). 

Vitamin K2: hard aged cheese, chicken liver, pasture-raised eggs and dairy, natto (fermented soybeans) — yes, it smells a little funky, but it works! Studies show it helps postmenopausal women retain bone density and look more youthful.

Still, even with a great diet, you might not get enough. Sunscreen, office life, and winter all lower D3 levels. That’s where supplements come in—they’re not the enemy, they’re support.

The Sun: Friend or Frenemy?

The sun helps you make D3, but it also ages your skin. It’s a delicate balance. Just 10–15 minutes a day with your arms and face in the sun gives you about 1,000 IU of D3. But cloudy skies, SPF, or long winters? That number drops to near zero.

I get this a lot: “But I already have pigmentation, dryness, sagging. Is it too late?” No. Absolutely not.

Within 2–3 months of restoring your D3 and K2 levels, you might see more even skin tone, less inflammation, firmer, bouncier skin, better energy and mood, stronger results from your aesthetic treatments.

Let this be your reboot.

D3 Isn’t a Trend — It’s the Foundation. It affects your immune system, your hormones and mood, your youthful appearance, your facial structure, and skin recovery post-treatment.

So please, care for yourself from the inside out. You deserve that kind of love. If you found this helpful, give the video a like, save it for later, and share it with a friend who might need it too. See you in the next video