The perfect pair - D3 and K2

If we were to put together a list of perfect pairs, it wouldn’t take long to come up with classic examples like peanut butter and jelly or spaghetti and meatballs. Today, I want to add one to the list that is not nearly as well known, but if you care about your health, it should be. What is this instant classic? The perfect pair of vitamins D3 and K2.

While each of these nutrients have demonstrated significant benefit to bone and heart health separately, a growing body of research shows there is a synergy when the two are taken together. In other words, for D3 and K2, 1+1 = 3.

First, let’s take a look at vitamin D.

While most of us think of vitamin D as a supplement, vitamin D is actually a hormone made in the body when exposed to sunlight as well as a nutrient we get in our diet. It’s fat-soluble (which means it is stored in the body) and has been long-known to help with building strong bones. In addition, vitamin D plays a critical role in immune health helping to both fight the common cold as well as reduce cancer cell growth.  

When supplementing with vitamin D, the form to look for is called D3, or cholecalciferol as it is far more bioavailable than the D2 (ergoalciferol) form. While most vitamin D3 supplements are manufactured from lanolin (from sheep’s wool), over the last several years multiple vegetarian sources have been developed from every from lichen to algae, so now even those living a vegan or vegetarian lifestyle can use the preferred D3 form. Browse vitamin D3 options here.

Now let’s look at K2.

Over the past few years, vitamin K has exploded in popularity. There are actually two kinds of vitamin K, K1 and K2. K1 is primarily found in green leafy vegetables and is not very well absorbed. K2, which is well absorbed, is largely found in fermented foods like cheese, sauerkraut and natto. There is also a small amount in egg yolks and organ meats.

Research shows vitamin K2 is absolutely crucial for calcium absorption and plays a key role in the production of new bone. First, vitamin K2 has been linked to cells called osteoblasts, that produce or “lay down” new bone. Second, vitamin K2 helps produce a protein that acts as a glue helping to incorporate calcium into the bones. But wait…there’s more!

Studies have also shown there are specific heart health benefits to the K2, including the ability to reduce the risk of heart disease. Vitamin K2 helps prevent atherosclerosis by activating a special protein called MPG that inhibits vascular calcification. By keeping excess calcium out, K2 helps support the health and elasticity of arterial walls. In fact, according to the well-known Dutch Rotterdam Study, participants with the highest intake of K2 had a 57% lower risk of dying from heart disease. They also had a 26% reduction in risk of dying from any cause, and a 52% lower risk of severe aortic calcification.

I like to imagine vitamin K2 like a traffic cop, directing calcium out of the arteries (enhancing heart health) and into the bones (enhancing bone health).



While the government has not established a recommended daily intake for K2, many health experts are advocating for one to be established. This is especially important when you consider it is estimated that 97% of Americans fall well short of the levels shown to be so beneficial in the Rotterdam study.

Supplementing with vitamin K2 can get a little confusing because even among K2, there are different forms. The most popular in supplements are called MK-7 and MK-4. While both forms provide benefit, most studies show the MK-7 form to be the most bioavailable and thus more powerful per milligram.

While there are a variety of nice products available, one product I like is our own Vital Choice Vitamin K2. Vital Choice health Store’s K2 product uses a patented form of K2 called MenaquinGold™ (as menaquinone-7 or MK-7), shown to be the most bioavailable form of K2 as it is derived from all-natural food source.

1+1=3

Finally, let’s talk synergy. If you have a heart and if you have bones, you should really consider supplementing with both vitamins D3 and K2. Okay, while this statement is meant to be a bit humorous, the truth is these supplements provide significant health benefits when taken alone, but even more when taken together. In fact, while we know vitamin K2 can inhibit calcium from entering arteries, a recent study found when K2 (as MK-7) and D3 were taken together, arterial calcification wasn’t just inhibited, existing calcification was reduced!

While you can take your D3 and K2 separately, there are an increasing number of options for those wishing to take them in one product. In fact, these days you can find every form imaginable – capsules and tables, liquids and even gummies.

Mike Ventresca is owner of Vital Choice Health Store located at 9243 Sprague Road in North Royalton. The phone number is 440-885-9505. This information is not intended to diagnose, treat, cure or prevent any disease.

References

1. https://pubmed.ncbi.nlm.nih.gov/15514282/
2. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation.
3. https://www.nutritionaloutlook.com/view/vitamin-k2-and-d-supplementation-reduces-risk-of-coronary-artery-calcification-says-recent-study