Let’s explore the important relationship between two essential nutrients – Vitamin D and K2. Known for their individual health benefits, these vitamins become even more effective when combined. This blog will discuss how Vitamin D and K2 work together to improve your health.
Vitamin D: The Essential Sunshine Vitamin
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is key for maintaining healthy bones and teeth. It’s unique because our bodies can produce it when exposed to sunlight.[1]
Benefits of Vitamin D
- Bone Health: Critical for calcium absorption, which is necessary for strong bones and teeth.[1]
- Immune System Support: This plays a significant role in the functioning of the immune system.[1]
- Mood Regulation: Associated with mood balance and may help reduce depression risk.[1]
Vitamin K2: The Calcium Director
What is Vitamin K2?
Vitamin K2 is essential for controlling how the body uses calcium, ensuring it is deposited in bones and teeth, not arteries.[2]
Benefits of Vitamin K2
- Heart Health: Helps prevent calcification in the arteries, lowering the risk of heart disease.[2]
- Bone Strength: Complements Vitamin D for better calcium absorption in bones.[2]
- Dental Health: Important for maintaining strong teeth.[2]
The Combined Effect of Vitamin D and K2
Working Together
Vitamin D increases calcium absorption, while Vitamin K2 directs it to the appropriate areas. This combination is essential for:
- Better Bone Health: Ensures efficient calcium utilization for stronger bones.[3]
- Arterial Health: Reduces arterial calcification to support heart health.[4]
- Improved Absorption: K2 assists in activating proteins that bind calcium, which is further enhanced by Vitamin D.[5]
Research Findings
Recent studies emphasize the benefits of using these vitamins together. For instance, a study in 2022 from NCBI explored the possible role of vitamin D and K2 in boosting the immune system and reducing the risk of infectious diseases.
Daily Requirements and Sources
Vitamin D
- Recommended Daily Intake: [X] IU/day
- [400] IU/day for children up to age 12 months, [600] IU/day for people ages 1 to 70 years, and [800] IU/day for people over 70 years
- [600] IU/day for adults (19 years and older)
- [600-800] IU/day depending on individual factors and sun exposure
- Sources: Sun exposure, fatty fish, fortified foods, and supplements.
Vitamin K2
Unfortunately, there isn’t currently a single universally recommended daily intake (RDI) for vitamin K2 due to:
- Different types of K2: There are several forms of vitamin K2, with MK-4 and MK-7 being the most studied and with potentially different dietary needs.
- Varying age groups and health conditions: Optimal intake may vary depending on age, gender, existing health conditions, and medication use.
However, some organizations do offer rough estimations for daily vitamin K2 intake:
- National Institutes of Health (NIH): suggests 90 mcg/day for adults.[6]
- Vitamin D Council: recommends 100-300 mcg/day for adults, depending on individual factors and potential health goals.[7]
It’s important to remember that these are just general guidelines and consulting a healthcare professional for personalized advice is always recommended. They can assess your individual needs and suggest the appropriate dosage and form of vitamin K2 (if any) based on your specific health circumstances.
- Sources: Fermented foods like natto, cheese, egg yolks, and supplements.
Tips for Supplementation
When considering supplements, remember to:
- Choose the Right Form: Select D3 (cholecalciferol) and K2 MK-7.
- Consult a Healthcare Provider: This is particularly important if you have existing health conditions or are on medication.
- Focus on Quality: Choose supplements that are third-party tested from reputable brands.
Conclusion
The combination of Vitamin D and K2 highlights the importance of nutrient synergy in our diet. You can significantly enhance your health and well-being by ensuring a balanced intake of these vitamins, either through diet or supplementation
References:
- Rathish Nair and Arun Maseeh.Vitamin D: The “sunshine” vitamin.2012 Apr-Jun; 3(2): 118–126.doi: 10.4103/0976-500X.95506.PMCID: PMC3356951.PMID: 22629085
- Quanxiang Yan, Tao Zhang,Christine O’Connor, James W. Barlow, John Walsh, Gaia Scalabrino, Feng Xu, and Helen Sheridan.The biological responses of vitamin K2: A comprehensive review.Apr; 11(4):1634–1656.2023 Jan 6. doi:10.1002/fsn3.3213.PMCID: PMC10084986.PMID: 37051359
- Adriana J. van Ballegooijen, Stefan Pilz, Andreas Tomaschitz, Martin R. Grübler , and Nicolas Verheyen.The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review.2017: 7454376.Sep 12. doi: 10.1155/2017/7454376.PMCID: PMC5613455.PMID: 29138634
- Roger J M W Rennenberg,Leon J Schurgers, Abraham A Kroon, and Coen D A Stehouwer.Arterial calcifications.14(9): 2203–2210.Oct 11. Doi: 10.1111/j.1582-4934.2010.01139.x.PMCID: PMC3822559.PMID: 20716128
- Zeyad Khalil,Benyamin Alam, Amir Reza Akbari, and Harbans Sharma.The Medical Benefits of Vitamin K2 on Calcium-Related Disorders. 13(2): 691. Feb 21. doi:10.3390/nu13020691.PMCID:PMC7926526.PMID: 33670005
- https://en.m.wikipedia.org/wiki/File:NIH_2013_logo_vertical.svg
- https://naturalpractitionermag.com/vitamin-d-council-introduces-in-home-vitamin-d-test-kit/vitamin-d-council/
