The powerful link between vitamin D3 and vitamin K2
It’s no surprise that there are numerous elements at play within our bodies, working seamlessly to carry out daily functions. This includes everything from various organs constantly in communication with each other, to vitamins and minerals teaming up to provide us with energy, strength and more. Vitamins D3 and K2 are two vitamins that make a powerful pair when it comes to supporting our health.
Let’s dive into their roles and how they work together.
Get to know vitamins D3 and K2
Both vitamins D3 and K2 are fat-soluble vitamins, which means they dissolve in fat and are much better absorbed by the body when you eat them with foods high in fat content or supplements that pair them with a fat.
Commonly known as the sunshine vitamin, vitamin D is produced when your skin is exposed to the sun’s UVB rays. It plays a role in supporting our bones and teeth through helping absorb and process calcium and phosphorus, which give our bones strength and structure.
Vitamin K2 is also essential for calcium metabolism, and plays a crucial role in blood clotting.
How do vitamins D3 and K2 work together?
The relationship between vitamins D3 and K2 is a synergistic one, similar to working a shift with your best friend – you’re in it together and get tasks done more efficiently.
Vitamin D3 takes the first step by searching for calcium in our gut and directing it from the intestines into our bloodstream. This increases the intestinal absorption of calcium, ultimately raising our blood calcium levels. Vitamin K2 then activates proteins that help deposit calcium into bones and teeth, while preventing calcium from accumulating in arteries and soft tissues.
These vitamins work together in a two-step process to help keep us healthy and functioning optimally. Without sufficient levels of one of them, your body has to work harder to metabolize calcium. On top of that, a deficiency can leave us with low bone density and make us more susceptible to bruises and slower blood clotting.
The benefits of taking them together
Bone health
With vitamins D3 and K2 playing such a vital role in calcium absorption and distribution, it should come as no surprise that they help build and maintain strong bones. In fact, pairing the two has been shown to have more benefits than taking them individually. This study found that vitamin K can help prevent osteoporosis, but only when taken in conjunction with vitamin D.
Another study showed that new osteoblasts form when these two vitamins work together within the body. Osteoblasts secrete osteocalcin, which is a protein marker for promoting new bone growth.
Cardiovascular health
High calcium levels in our blood vessels can lead to plaque buildup and strain on our hearts. Vitamins D3 and K2 work to create a healthy equilibrium within us through regulating calcium levels. While high amounts of vitamin D can lead to an increase in blood calcium levels, sufficient vitamin K2 levels help to counteract this, making it important to maintain healthy levels of both vitamins.
Studies also show that combining the two vitamins helps to lower inflammation. This can help prevent the buildup of calcium in our arteries, lowering the burden on our hearts and ensuring smooth blood flow.
Immune and mood support
Although research is ongoing, vitamins D3 and K2 are said to support the immune response and mood regulation. Low levels of vitamin D have been associated with increased symptoms of depression and anxiety, and adequate levels have been linked to a lower incidence of respiratory infections.
One study found that supplementation of both vitamins could help reduce the COVID-19 mortality rate. To be more specific, vitamin D serum levels over 35 ng/mL were shown to correlate with the mortality rate of COVID-19 patients. The study suggested that pairing vitamin D, K2 and magnesium could help prevent long-term health risks.
Deficiency, dietary sources, and supplemental support
As Canadians, we don’t get as much sun exposure due to our long, dark winter months which may be spent indoors beside a cozy fire and some hot chocolate. This means that a vitamin D deficiency is common nationwide, with around 1 in 10 Canadians between the ages of 14 and 50 at risk of a deficiency. Additionally, it can be hard to find food sources rich in vitamin D and K2. Although some do exist, such as fatty fish and egg yolks for vitamin D and natto and certain cheeses for vitamin K2, they’re not always staples in our diets.
Turning to supplemental options that combine both vitamins can go a long way in making sure your body has enough all year-round. CanPrev’s D3 & K2 formulas are formulated with K2Vital, a soy-free, plant sourced, and 100% trans and bioactive form of MK-7 vitamin K2. They also contain D3 in the better absorbed cholecalciferol form. These nutrients are suspended in a medium chain triglyceride base made from organic coconut oil to help enhance absorption. Our D3 & K2 Softgels offer 100IU of vitamin D3 and 120mcg of vitamin K2 per softgel, and our D3 & K2 Drops contain 250IU of vitamin D3 and 30mcg of vitamin K2 per drop.
Vitamins D3 and K2 make a powerful pair when working together within our bodies. Whether it’s supporting bone and cardiovascular health or immune response and mood regulation, it’s important to make sure you have optimal levels of both. Next time you’re preparing a meal or restocking your supplements cabinet, consider assessing your intake of vitamin D and K to see if you need to change anything in your daily lifestyles!
Sources:
The Fat-Soluble Vitamins: A, D, E, and K
Common Symptoms of Vitamin D Deficiency and How to Treat Them
Is Vitamin D Important in Anxiety or Depression? What Is the Truth?
Vitamin D3 and K2 and their potential contribution to reducing the COVID-19 mortality rate
Beneficial Effects of Vitamins K and D3 on Redox Balance of Human Osteoblasts Cultured with Hydroxyapatite-Based Biomaterials
The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review
Vitamin K2 And D3: Should You Take Them Together?
Vitamin D Deficiency: Symptoms, Causes, and Treatments
Understanding Vitamin K Deficiency
Combination Vitamin D3 and K2: Game Changing Benefits