This dose is intentionally supportive, not primary. At 15% of the EU Nutrient Reference Value, it meets the threshold to carry the full range of EFSA magnesium claims (muscle function, nervous system, reduction of tiredness and fatigue, psychological function) while staying well under the tolerable upper intake level for supplemental magnesium. KOVA is designed to be taken alongside a varied diet — if you want a primary magnesium dose, supplement separately. This formulation is calibrated to support the creatine, not to replace a dedicated magnesium product.

Magnesium bisglycinate is chelated to two molecules of the amino acid glycine. Intestinal absorption is measurably higher than magnesium oxide (the form in most low-cost multivitamins) and the chelation buffers it against the laxative effect that oxide and citrate produce at equivalent doses. Gentler on the gut, better absorbed, and well-tolerated in daily use.

From October through April, adults in Germany produce almost no vitamin D through skin synthesis. Population studies consistently show 50 to 60% of adults deficient through the winter months. 50 µg daily is well within the EFSA tolerable upper intake level of 100 µg and is the dose increasingly supported by clinical research as appropriate for Northern European latitudes. This is a higher dose than Germany's non-binding BfR guideline of 20 µg — an intentional choice calibrated to actual deficiency prevalence rather than a theoretical baseline.

Vitamin D3 increases calcium absorption from the gut. Without vitamin K2, a portion of that calcium can be deposited into soft tissue and arteries rather than directed into bone. K2 activates the proteins (matrix Gla protein, osteocalcin) that route calcium to where it belongs. D3 alone is an incomplete strategy. D3 with K2 is not.

Most D3 on the market is extracted from lanolin (sheep's wool oil). Lichen-derived cholecalciferol is the only plant-based D3 with bioequivalence to animal-sourced material. Suitable for vegan and vegetarian diets without compromising efficacy.

180 µg is the dose used in the Rotterdam Study cohort analysis, where sustained MK-7 intake at this level was associated with arterial calcification markers roughly a decade younger than age-matched controls. Below approximately 90 µg/day, full carboxylation of osteocalcin and matrix Gla protein is not achieved — meaning at lower doses you are taking K2 without the mechanism finishing its work.

MK-7 has a half-life of approximately 72 hours — the longest of any K2 isomer. One daily dose maintains consistent blood levels around the clock. MK-4 clears in hours and requires multiple daily doses to sustain therapeutic concentrations, which is not practical for a once-daily ritual.

Roughly 40 to 50% of the European population carries at least one variant in the MTHFR gene (most commonly C677T or A1298C) that reduces the body's ability to convert synthetic folic acid into the active 5-MTHF form. For a woman with a homozygous variant, conversion efficiency can drop 40 to 70%. 5-MTHF is the pre-activated form. It requires no conversion step and is immediately usable regardless of genetic status. For the large population for whom folic acid is functionally wasted, 5-MTHF works.

400 µg is the reference intake for women of reproductive age and the level consistently used in clinical research on methylation, homocysteine regulation, and peri-conception folate status. The dose is calibrated to deliver measurable functional benefit without approaching the EFSA tolerable upper intake level for supplemental folate.

At oral doses, only around 1% of B12 is absorbed passively once the intrinsic factor pathway is saturated. Generous oral dosing compensates for that absorption reality and delivers a pharmacologically meaningful amount into circulation. The 20,000% NRV figure reads dramatic, but the effective absorbed quantity is modest and well-characterised in the clinical literature on oral B12 supplementation.

Cyanocobalamin is the synthetic form used in most drugstore multivitamins and requires two enzymatic conversion steps in the liver before the body can use it. Methylcobalamin is the active coenzyme form — it arrives ready for use by nerve cells, bone marrow, and methylation pathways with no conversion required. Relevant for women on plant-based diets, women recovering from oral contraceptive use (which depletes B12), and anyone with impaired conversion enzymes.