Vitamin D3K2 - do you need to combine? Properties and expert opinion

Remember the wave of popularity of certain vitamins? Many years ago there was a boom in vitamin C. Then came the B vitamins. Immediately after them, vitamin D took centre stage. Recently, there has been a lot of talk about the duo of D3 and K2. Do they need to be supplemented together? How long will the fashion for this vitamin mix last?"

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I invite you to an article prepared together with nutritionist Marta Kaczorek. After reading it, you won't be fooled by marketing tricks and you will love "green food"!

Want to know all about vitamin D? Take a look at the vitamin D article and learn about its amazing properties!

See also:

• Vitamin D3 [action, dosage, supplementation]
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• Vitamin D3 [ranking + expert opinion]
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• Vitamin D3 drops [ranking + usage + expert opinion]
• What is vitamin D? [sources, table, examples]
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• Vitamin D deficiency [symptoms + treatment]
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• Vitamin D overdose [symptoms + effects + what to do]
• Maximum dose of vitamin D [what + expert opinion]
• Vitamin D [dosage + standards and recommendations]
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D3 K2 - what is the combination?

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Can't you just write vitamin D and K? Why the numbers? I already explain. In my article about vitamin D I describe what exactly it is. Under this name is a group of vitamins. I encourage you to read the article so that the subject of vitamin D is clear to you... like the sun (read it all the more if you didn't understand the play on words!).

Vitamin K is a group of compounds  fat-solubleand. It consists of vitamin K1 (of plant origin), vitamin K2 (of animal origin) and the synthetic form of vitamin K - K3. 

Surprise your friends with the story of the discovery of vitamin K, which you can read in the article Vitamin K - where it occurs, what it helps, deficiency symptoms.

Vitamin D3 K2 MK7

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The entry D3K2MK7 can also be found in many supplements. Remember that K2MK7 is simply the best  absorbed form of vitamin K2and. K2MK7 demonstrates greater efficacy due to its higher bioavailability and longer half-life than other forms of vitamin K.

Vitamin D3 K2 - properties

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The combination of vitamins D3 and K2 has been attributed to a strong synergistic effect, and we are even suggested to be deficient in both! Let's first take a look at what they have in common.

Vitamins D and K work together!

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Vitamins D and K play an essential role in  calcium  metabolism in the bodyand. One of the functions of vitamin D is to maintain adequate levels of calcium in the blood. Vitamin D helps to achieve this in two ways:

• increases the absorption of calcium  from foodand,
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• reabsorbs calcium from bones .

In periods of insufficient calcium intake, your body has no other choice - it must use the calcium reserves in your bones, even though over time this can cause bone loss and osteoporosis.

Vitamin D does not fully control where calcium ends up in the body. And this is where the action of vitamin K becomes important.

Vitamin K can help to control this.

Vitamin K regulates calcium levels in the body in two ways:

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• Activates  osteocalcinand, a protein that promotes calcium accumulation in bones and teeth.
• Reduces soft tissue calcification - activates  GLA matrix protein , a protein that prevents calcium accumulation in soft tissues.

Summary: One of the main functions of vitamin D is to ensure adequate calcium levels in the blood. Vitamin K promotes the accumulation of calcium in your bones, while limiting the accumulation of calcium in soft tissues, such as blood vessels.

Health benefits of taking D3 and K2

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These vitamins work together and you already know how. Each has  its separate roles to play to support our health and wellbeing.

Best for the immune system

Natu.Care Vitamin D 2000 UI

5.0

• Vitamin D content: 50 µg
• Additional active ingredients: none
• Form: capsules
• Dosage: Adults - 2000 IU (1 capsule)
  Overweight individuals - up to 4000 IU (2 capsules)
  Elderly individuals - up to 4000 IU (2 capsules)
• Number of capsules: 90

See price

Product description

Vitamin D plays a crucial role in our health and well-being. It affects calcium and phosphate metabolism, which translates to healthy bones and teeth. It also helps regulate the immune system, and studies indicate its influence on the functioning of the nervous system.

Vitamin D, although called a “vitamin,” is actually a prohormone that our body produces on its own, primarily under the influence of sunlight. Unfortunately, our modern lifestyle contributes to deficiencies of this essential vitamin. Working in enclosed office buildings, using (necessary!) SPF creams, and covering the body with clothing all make it very difficult, if not impossible, to obtain adequate levels of vitamin D from sunlight. This is why appropriate, year-round supplementation is so crucial.

Vitamin D from Natu.Care is a well-tested vitamin D3 suspended in safflower oil, a plant known for its numerous health benefits. The convenient, easy-to-swallow capsule will make supplementation a part of your daily, healthy routine, improving your overall well-being.

Pros and cons

Pros:

• Ensures proper functioning of the immune system
• Supports the maintenance of healthy bones and teeth
• Maintains proper heart, kidney, and muscle function
• Tested by an independent, certified laboratory
• Convenient and easy-to-swallow capsule
• Clean composition - free from added sugar, gluten, GMOs, lactose, and without preservatives or colorants

Cons:

• None.

Additional Information

Pregnant women and breastfeeding mothers should consult a doctor before using the product. This dietary supplement is intended for a healthy adult population up to the age of 75.

D3 and K2 what does it help with?

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Supplementing with D3 and K2:

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• you reduce the risk of fractures and bone damage,
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• you help maintain healthy teeth,
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• strengthen your immune system,
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• you support muscle function,
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• you support the functioning of the nervous system,
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• you ensure the correct absorption and utilisation of calcium and phosphorus,
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• you protect the circulatory system against vascular calcification,
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• you take care of normal blood coagulation,
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People tend to over-supplement... Check out special articles on vitamin D overdose and maximum vitamin D dose written with experts. Also check recommended vitamin D dosage.

Do you need to supplement vitamin K?

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No, vitamin K deficiency is rare in healthy, well-nourished adultsand. Unlike vitamin D, whose  deficiency is common in Poland , vitamin K is much easier to obtain from the diet. In addition, vitamin K is produced by  the bacterial flora of the gastrointestinal tract .

Who should supplement vitamin K?

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Vitamin K deficiency is mainly a problemand:

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• newborns, 
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• users of oral anticoagulants, 
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• persons diagnosed with liver damage, 
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• persons who have problems with fat absorption.
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Vitamin K in the diet - find out its tastiest sources in the article about vitamin K2.

Vitamin D3 K2 - contraindications to use

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Contraindications to the use of  D3 K2 include hypersensitivity to any component of the supplement , diagnosed  hypercalcaemia or renal failure , use of anti-epileptic drugs, anticoagulants and drugs containing: magnesium, digitalis glycosides, thiazides, rifampicin, or liquid paraffin.

Vitamin D3 K2 for children

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Vitamin D deficiency is common among the general population, so it is worth ensuring that your child is supplemented with this vitamin. However, if you take care of your child's varied diet and your doctor does not recommend additional supplementation, you do not need to give your child vitamin K. The exception is infantsand - because of the lack of vitamin K2 production in the intestines and their risk of bleeding. Vitamin K supplementation in infants is recommended by   the Polish Neonatal Society . 

Vitamin D3 - better with or without K2?

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You don't need to take this combination of vitamins because you are unlikely to have a vitamin K2 deficiencyand. However, if you supplement with this mix and have a varied diet, don't worry -  overdosing  on vitamin K is almost impossible .

Expert opinion and recipes full of vitamin K

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You don't need to buy a D3 and K2 supplement. However, not sure if you are providing vitamin K in your diet? Dietitian Marta Kaczorek has prepared for you suggestions for wholesome meals from which you will squeeze the power of vitamins, including vitamin K. See how easy it is!

The average daily requirement of vitamin K for an adult is  60 μg/dayand.

A quick and filling breakfast

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Ingredients:

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• gallon of fresh spinach (30 g)
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• gallon of kale (30 g)
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• banana (approx. 100 g)
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• flavoured natural yoghurt (200 g)
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• oatmeal 5 tbsp (50 g)
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• favoured nuts 1 tbsp (approx. 10 g)
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Blend all the ingredients and... that's it! You will provide up to 365 μg of vitamin K in this smoothie!"

Full-flavoured, filling dinner

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Ingredients:

• fresh salmon 1 packet (100 g)
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• wheat groats 4 tbsp (60 g)
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• broccoli (fresh or frozen) ⅓ head (200 g)
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• cauliflower (fresh or frozen) ¼ head (200 g)
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• olive oil ½ tsp (5 g)
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• garlic 1 clove (5 g)
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• flavoured natural yoghurt 2 tbsp (40 g)
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• Salt, pepper, lemon juice to taste as desired
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Cook the porridge according to the instructions on the packet. Add the pressed garlic, spices and oil to the yoghurt. Cook the vegetables. Sprinkle the salmon with lemon and season. This lunch has over 500 μg of vitamin K in addition to omega acids and vitamin D!

Light salad for dinner

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Ingredients:

• two handfuls of fresh spinach (60 g)
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• tomato 1 piece (approx. 140 g)
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• cucumber ½ piece (approx. 30 g)
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• favourite bread, preferably wholemeal 1 slice (approx. 35 g)
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• an egg 1 piece (60 g)
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• tuna in its own sauce 2 tbsp (approx. 60 g)
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• favourite seeds (e.g. pumpkin seeds) or nuts (e.g. walnut) 1 tbsp (approx. 8 g)
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• salt pepper, lemon juice to taste as desired
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Hard boil the egg. Shred the tuna. Chop vegetables, mix with egg and tuna. Season to taste. This salad will provide you with over 300 μg of vitamin K!

As you can see, with a green menu like this, you are in no danger of vitamin K deficiency. Tasty!

See also:

• Vitamin K2 [properties + occurrence + contraindications]
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• Vitamin K [occurrence + effects + deficiency symptoms]
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• Omega acids [types + properties + deficiency]
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• Omega-3 fatty acids [characteristics + use + types]
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• Omega-3 in tablets [top 10 products according to experts]
• DHA acid [what it is + health properties + sources]
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• Tran: what it is, types, properties, effects and dosage
• Thyroid tests [which ones to do + standards + results]
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• Blood tests [how often to perform + how to prepare]
• Cortisol testing [norms + low or too high levels + price]

Summary

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Many times I have been attacked by adverts for D3K2 supplements and I was surprised to hear someone suggest a deficiency. Out of the whole alphabet, I think I would have least expected to be deficient in vitamin K!

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I'm about to take one of the recipes from the nutritionist to consume my daily dose of vitamin K. In the meantime, feel free to leave me a comment on the article. Did anything surprise you? I look forward to your feedback!

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