Chances are, you've probably heard of the nutrient iron before. As a kid, you may remember the not-so-pleasant finger pricks at the doctor's office to check your iron levels, and as an adult, iron levels may have come up in conversations as a reason for low energy levels. But exactly what is iron? What does it do and why do you need it? Here we take a deep dive into why this nutrient is so important for your health, as well as the best food sources of iron, so you can make sure you're getting enough.

Magnesium is an essential mineral involved in over 300 body processes. It supports muscle function, nerve signaling, energy production, bone health, and sleep regulation. There are different forms of magnesium, each with unique benefits. Magnesium glycinate is known for calming effects and better sleep, magnesium citrate supports digestion and relieves constipation, while magnesium oxide is commonly used for heartburn and migraines. Magnesium L-threonate may boost brain function, and magnesium chloride is well-absorbed and often used topically. A deficiency in magnesium can lead to fatigue, cramps, poor sleep, or mood changes. It’s vital for overall health, especially for people under stress or with chronic conditions.

Zinc is a powerful trace mineral essential for immune health, skin repair, hormone balance, and reproductive function. At Waridi Wellness, we stock zinc picolinate and zinc gluconate—both highly bioavailable forms known for their effective absorption. Zinc picolinate is especially valued for improving sperm quality, count, and motility in men, making it vital for fertility. Zinc gluconate supports clear skin by regulating oil production and calming acne-related inflammation, especially in women with hormonal breakouts. Zinc also supports wound healing and defends the body against illness. Whether for hormonal balance or reproductive wellness, zinc is a smart daily addition for both men and women.

Vitamin D3 (cholecalciferol) and Vitamin K2 (MK-7) work together to support bone strength, cardiovascular health, hormone balance, and immune defense. D3 boosts calcium absorption from the gut, while K2 (specifically MK-7, the most bioavailable form) directs that calcium into the bones and teeth—preventing it from accumulating in arteries and soft tissues. This combination is essential in reducing the risk of osteoporosis, arterial calcification, fatigue, and inflammation. Sunscreen use and limited sun exposure can lead to D3 deficiency, making supplementation necessary for most adults. Together, D3 and K2 help the body function optimally from the inside out.

Benefits for Women

Vitamin D3 + K2 is crucial for women’s hormonal health, especially for regulating estrogen and progesterone levels. This balance supports menstrual regularity, reduces PMS symptoms, aids fertility, and eases menopause transitions. D3 also strengthens bones—a major concern for women, particularly post-35, when bone density naturally begins to decline. Combined with K2, calcium is efficiently absorbed and sent directly to the bones, reducing the risk of osteoporosis. The duo also helps improve mood and energy, both commonly affected by hormonal shifts and D3 deficiency.

Benefits for Men

In men, Vitamin D3 + K2 plays a key role in testosterone production, muscle strength, and fertility. D3 supports healthy testosterone levels, improving mood, libido, and endurance. K2 complements this by keeping arteries clear, improving circulation and heart health. The combination also promotes stronger bones and joint support—important for active lifestyles or aging men. Additionally, D3 is linked to better sperm quality and immune resilience. For men experiencing stress, fatigue, or hormonal decline, D3 + K2 offers foundational support for long-term vitality.