Vitamin D3 and K2 work as a team to help your body use calcium well. D3 supports calcium absorption while K2 helps direct it to bones and teeth rather than soft tissues. In this guide you will find simple dosage ranges for different age groups, tips on when to take them for best absorption, and a quick look at benefits for bones, heart health, and immune balance.
Vitamin D3
Vitamin D3 is a nutrient that helps your body absorb calcium. It is available through fish, eggs, cheese or exposure to sunlight. It benefits the body by promoting bone growth, bone remodelling, regulating muscle contracting and converting food into energy.
Vitamin K2
Vitamin K2 plays a role in many functions of the body including blood clotting, protecting the health of the heart and keeping bones strong.
These vitamins work best when taken together as vitamin D3 helps the body absorb more calcium, whilst vitamin K2 helps the body transport it to the bones and teeth rather than letting it sit in arteries and other soft tissue.
How Much Vitamin D3 and K2 Should be Taken?
Vitamin D3 Dosage
Adults (19-70 years)
The recommended daily intake is around 600-800 IU, but experts say higher amounts may be needed, particularly for those with limited sun exposure. Some health authorities recommend up to 2000 IU for general health and wellness.
Elderly (70+ years)
The elderly typically need 800-1000 IU daily to support bone health and immune function.
Children (1-18 years)
The recommended intake is usually 600 IU per day, but higher doses may be required if the child has a vitamin D deficiency or limited sun exposure.
Vitamin K2 Dosage
Most guidelines recommend the daily intake for adults to be approximately 90-110 mcg of vitamin K2. Its effectiveness is maximised when paired with vitamin D3, ensuring that calcium is correctly utilised (1).
When to Take Vitamin D3 & K2: Morning vs Night
Taking Vitamins in the Morning
Taking vitamin D3 and K2 in the morning, preferably with a breakfast containing fat, can help kickstart your day. This will also reduce the risk of interfering with sleep patterns. Morning dose is convenient for those who have a routine and can consistently take their supplement with breakfast.
Taking Vitamins at Night
If your evening meal is richer in fats, taking D3 and K2 with dinner could enhance their absorption. This could be a good option if you tend to have a more substantial evening meal. However, it is important to monitor if this timing affects sleep and adjust accordingly (2).
Benefits of Taking Vitamin D and Vitamin K Together
Taking vitamin D and K together may be more effective in preventing or treating osteoporosis than taking either one alone, however more research is required (3).
The combination of vitamin D and K is beneficial because they play a role in managing calcium in the body. While vitamin D helps ensure that calcium is absorbed, vitamin K helps ensure that the calcium is effectively used to strengthen bones and teeth and does not accumulate in the arteries (4).
Bone Health
The combined supplementation of Vitamins D and K plays a significant role in supporting bone health. Studies focusing on this have shown positive results in supporting bone mineral density (BMD) and reducing the risk of fractures (5). Vitamin D’s role in promoting calcium absorption is complemented by vitamin K’s ability to help ensure the absorbed calcium is effectively utilised in the bones.
Cardiovascular Health
Vitamin’s D and K may influence cardiovascular health, mainly by supporting arterial health as vitamin D promotes the production of vitamin K-dependent proteins. Clinical studies suggest optimal levels of both vitamins may benefit heart health (6).
Vitamin D’s role in cardiovascular health primarily affects calcium metabolism, enhancing intestinal calcium absorption. However, without vitamin K, this calcium can accumulate in the vasculature, leading to calcification and associated cardiovascular risks. Vitamin K, especially K2, plays a pivotal role in directing calcium to the bones and helping prevent it deposition in blood vessels (6).
Immune function and anti-inflammation
Vitamin K2 has been found to influence T-cell mediated immune responses and may have a role in modulating conditions characterised by inflammation.
Recent studies have linked low levels of vitamin D with an increased risk of autoimmune and chronic conditions, suggesting that maintaining adequate levels of these vitamins is important for overall health. While further research is required, overall, current research indicates a significant role in modulating immune responses and potentially helping manage inflammation-related conditions (7).
Who Benefits Most from Vitamin D3 and K2?
Older adults, particularly post-menopausal women, are prime candidates for this supplementation due to increased risk of osteoarthritis and fractures. The combination of these vitamins can aid in supporting bone mineral density and reducing the risk of bone fractures. Individuals with autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel conditions may also benefit from the vitamins’ potential anti-inflammatory and immune-modulating properties (8).
In addition, people with limited sun exposure or those living in regions with low sunlight would benefit from vitamin D3 and K2 supplementation . Similarly, individuals with dietary restrictions or those who follow vegan diets may benefit from supplementation, as dietary sources are limited. Additionally, patients with chronic kidney disease could benefit, as their ability to convert vitamin D to its active form is often compromised (9).
For those undergoing steroid therapy, which can lead to decreased bone density, supplementation with vitamins D and K might provide a protective effect on bones. Moreover, obese individuals, who often have lower bioavailability of vitamin D due to its fat-soluble nature, might also find supplementation helpful (10).
Frequently Asked Questions (FAQ’s)
What are the benefits on D3 and K2?
Supports strong bones and teeth, helps regulate calcium in the blood, supports heart and arterial health, may boost immune function and may reduce risk of osteoarthritis.
Should I take D3 and K2 with food?
Yes, both are fat-soluble vitamins, so they’re better absorbed when taken with a meal containing healthy fats.
Can I take D3 and K2 in the morning or evening?
Either time is fine, however many prefer taking it in the morning or midday to avoid potential sleep disturbances from vitamin D.
Can it be harmful to take too much vitamin D3 or K2?
Yes, too much vitamin D can lead to hypercalcemia, causing kidney issues. Too much vitamin K2 could interfere with blood thinning medications.
References
- https://www.cloverinternalmedicine.com/blog/why-everyone-needs-to-take-vitamin-d3-with-k2#:~:text=While%20vitamin%20D3%20helps%20your,your%20heart%20healthy%20as%20well
- https://www.wildatlantichealth.com/should-i-take-vitamin-d3-and-k2-in-the-morning-or-at-night/#:~:text=Taking%20vitamin%20D3%20and%20K2,benefits%20of%20these%20essential%20vitamins
- https://onlinelibrary.wiley.com/doi/10.1155/2017/7454376
- https://www.rupahealth.com/post/the-science-behind-taking-vitamin-d-and-k-together-for-enhanced-health-outcomes
- https://pubmed.ncbi.nlm.nih.gov/32219282/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5613455/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7281985/
- https://pubmed.ncbi.nlm.nih.gov/38158723/
- https://www.rupahealth.com/post/vitamin-d-101-testing-rdas-and-supplementing
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6780345/
