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

Vitamins D and K are important for the healthy functioning of our bodies. Comprehensive supplementation seems healthy, but is it ... necessary?

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Marta Kaczorek - Reviewed byReviewed byMarta Kaczorek
Verified by an expert
Marta Kaczorek - Reviewed by
Reviewed byMarta Kaczorek
Clinical nutritionist

Clinical nutritionist and personal trainer in the process of qualifying as a health coach.

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Michael Tomaszewski - Edited byEdited byMichael Tomaszewski
Michael Tomaszewski - Edited by
Edited by
Michael Tomaszewski
Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

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Ludwig Jelonek - Fact-checkingFact-checkingLudwig Jelonek
Ludwig Jelonek - Fact-checking
Fact-checkingLudwig Jelonek
Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Learn more about our editorial process

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Vitamin D3K2 - do you need to combine? Properties and expert opinion
29 April, 2024
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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!

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Description of contents:

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  1. D3 K2 - what is this combination?
  2. Vitamin D3 K2 - properties
  3. .
  4. Vitamin D3 K2 - what does it help with
  5. .
  6. Vitamin D3 K2 contraindications to use
  7. .
  8. Vitamin D3 K2 for children
  9. .
  10. Vitamin D3 with or without K2
  11. .
  12. Expert opinion and recipes full of vitamin K!
  13. .
  14. Summary
  15. .
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See also:

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,
  • .
  • 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.

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,
  • .
  • you help maintain healthy teeth,
  • .
  • strengthen your immune system,
  • .
  • you support muscle function,
  • .
  • you support the functioning of the nervous system,
  • .
  • you ensure the correct absorption and utilisation of calcium and phosphorus,
  • .
  • you protect the circulatory system against vascular calcification,
  • .
  • you take care of normal blood coagulation,
  • .

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, 
  • .
  • users of oral anticoagulants, 
  • .
  • persons diagnosed with liver damage
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  • persons who have problems with fat absorption.
  • .

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 .

Vegan seaweed vitamin D3 in drop form .

Vegan vitamin D3 from seaweed in drop form

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Sunny Mood is a vegan vitamin D3 from seaweed in drop form. Simple formulation, high bioavailability and convenient administration.

See more
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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)
  • .
  • gallon of kale (30 g)
  • .
  • banana (approx. 100 g)
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  • flavoured natural yoghurt (200 g)
  • .
  • oatmeal 5 tbsp (50 g)
  • .
  • favoured nuts 1 tbsp (approx. 10 g)
  • .

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)
  • .
  • wheat groats 4 tbsp (60 g)
  • .
  • broccoli (fresh or frozen) ⅓ head (200 g)
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  • cauliflower (fresh or frozen) ¼ head (200 g)
  • .
  • olive oil ½ tsp (5 g)
  • .
  • garlic 1 clove (5 g)
  • .
  • flavoured natural yoghurt 2 tbsp (40 g)
  • .
  • Salt, pepper, lemon juice to taste as desired
  • .

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)
  • .
  • tomato 1 piece (approx. 140 g)
  • .
  • cucumber ½ piece (approx. 30 g)
  • .
  • favourite bread, preferably wholemeal 1 slice (approx. 35 g)
  • .
  • an egg 1 piece (60 g)
  • .
  • tuna in its own sauce 2 tbsp (approx. 60 g)
  • .
  • favourite seeds (e.g. pumpkin seeds) or nuts (e.g. walnut) 1 tbsp (approx. 8 g)
  • .
  • salt pepper, lemon juice to taste as desired
  • .

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:

Summary

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Remember:

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  • There is a widespread vitamin D deficiency in Poland.
  • Vitamin K deficiency is very rare.
  • Vitamin K deficiency is a very rare occurrence.
  • There is no need to take vitamin K.
  • You do not need to take combined vitamin D3 and vitamin K2 supplements.
  • Vitamin K deficiency is very rare.
  • Vitamin K2 is easily obtained from the diet and through its production by the bacterial flora of the digestive system.
  • Make sure to include green vegetables in your diet and don't worry about vitamin K deficiency.

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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FAQ

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. Can you take vitamin D3 without K2?.

Yes, it is possible to take vitamin D3 without K2, as deficiencies of vitamin K2 are rare and it is easy to obtain from the diet. Taking vitamin D3 alone (of which deficiency is common in Poland) is sufficient, and the lack of vitamin K2 does not affect its action or absorption. You can take vitamin D3 alone.

. When to take vitamin D3 and K2?.

The combined vitamin D3 and K2 supplement is worth taking in the first half of the day (e.g. with breakfast), as research suggests that taking vitamin D3 before bedtime may affect the secretion of melatonin and interfere with falling asleep.

. Which vitamin D3 K2 is best?.

The best absorbed form would be vitamin D3 K2 in drops or liquid. This formulation is often supplemented with healthy fats (e.g. MCT oil) to aid the bioavailability and bioavailability of the vitamins it contains.

. Why does vitamin D3 need to be taken with K2?.

You don't need to take vitamin D3 with K2 - this is a marketing ploy that has no justification because while vitamin D3 deficiency is common in Poland, vitamin K2 is produced in the gut and easily obtained from food.

. Who cannot take vitamin K2?.

Vitamin K2 supplements are considered safe, but consult your doctor before starting supplementation if you are taking anticoagulants or have known kidney disease.

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Resources

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. See all.

Boston, 677 Huntington Avenue, & Ma 02115 +1495-1000 (2012, September 18). Vitamin K. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-k/

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Contraindications for cholecalciferol (vitamin D3)-vitamin K2 oral. (n.d.). Retrieved March 21, 2023, from https://www.webmd.com/drugs/2/drug-150875/cholecalciferol-vitamin-d3-vitamin-k2-oral/details/list-contraindications

DeLuca, H. F. (1980). The control of calcium and phosphorus metabolism by the vitamin D endocrine system. Annals of the New York Academy of Sciences, 355, 1-17. https://doi.org/10.1111/j.1749-6632.1980.tb21323.x

Eisman, J. A., & Bouillon, R. (2014). Vitamin D: Direct effects of vitamin D metabolites on bone: lessons from genetically modified mice. BoneKEy Reports, 3, 499. https://doi.org/10.1038/bonekey.2013.233

Hauschka, P. V. (1986). Osteocalcin: The Vitamin K-Dependent Ca2+-Binding Protein of Bone Matrix. Pathophysiology of Haemostasis and Thrombosis, 16(3-4), 258-272. https://doi.org/10.1159/000215298

Imbrescia, K., & Moszczynski, Z. (2023). Vitamin K. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK551578/

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Jarosza, M., Rychlik, E., Stoś, K., & Charzewska, J. (n.d.). Nutrition standards for the Polish population and their application. https://www.pzh.gov.pl/wp-content/uploads/2020/12/Normy_zywienia_2020web-1.pdf 

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K2 Plus D3 Interactions Checker. (n.d.). Drugs.Com. Retrieved March 21, 2023, from https://www.drugs.com/drug-interactions/multivitamin,k2-plus-d3.html

Sato, T., Inaba, N., & Yamashita, T. (2020). MK-7 and Its Effects on Bone Quality and Strength. Nutrients, 12(4), 965. https://doi.org/10.3390/nu12040965

Theuwissen, E., Smit, E., & Vermeer, C. (2012). The Role of Vitamin K in Soft-Tissue Calcification. Advances in Nutrition, 3(2), 166-173. https://doi.org/10.3945/an.111.001628

Vitamin K - Health benefits, dosage, safety, side-effects, and more | Supplements-Examine. (n.d.). Retrieved March 21, 2023, from https://examine.com/supplements/vitamin-k/

Vitamin K in the prevention of bleeding resulting from deficiency in newborns. (n.d.). Retrieved March 21, 2023, from http://www.neonatology.edu.pl/index.php?option=com_content&view=article&id=116:vitamin-k-in-prevention-of-bleeding-resulting-from-its-deficiency-in-newborns&catid=8&Itemid=103

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Meet the team
Nina Wawryszuk - Author

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Marta Kaczorek - Reviewed by

Clinical nutritionist

Verified by an expert

Clinical nutritionist and personal trainer in the process of qualifying as a health coach.

Michael Tomaszewski - Edited by

Editor

Michael Tomaszewski

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Ludwig Jelonek - Fact-checking

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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