Should You Take Vitamin K2 and Vitamin D3 Together?
Vitamin K2 has become a rising star in the supplement world, often touted as a game-changer for bone and heart health, especially when paired with vitamin D3. But do these claims hold up under scientific scrutiny? Let’s dive into the history, science, and potential benefits of these supplements.
The Origins of Vitamin D and K Research
The story of vitamin D dates back to the Industrial Revolution when rickets—a condition causing bone deformities in children—became widespread. Researchers discovered that cod liver oil could cure rickets, initially attributing this to vitamin A. However, subsequent studies revealed another compound, vitamin D, as the true hero. This vitamin plays a critical role in calcium absorption and bone formation, either through dietary intake or sun exposure.
Vitamin K’s initial fame stemmed from its role in blood coagulation, but researchers later discovered its crucial part in calcium regulation, helping to keep calcium in bones and out of blood vessels. Together, vitamins D and K, along with calcium, form a trio essential for bone health.
How Vitamin K2 Benefits the Body
Vitamin K2 is particularly unique because of its involvement in calcium metabolism. While vitamin D facilitates calcium absorption, K2 directs calcium to the right places—primarily bones—while preventing its deposition in blood vessels, which can lead to cardiovascular issues.
The Science Behind Vitamin K2
Bone Health
Research on K2’s role in bone health has yielded mixed results. A pivotal 2009 study using MK4 (a form of K2) found no significant improvements in bone strength. However, a 2013 study with MK7 (another K2 form) showed notable improvements in lower back and hip bone density over three years. These findings led to the European Food Safety Authority approving health claims linking vitamin K to maintaining normal bone health.
Cardiovascular Health
The role of K2 in heart health has been both promising and controversial. Observational studies suggest that higher K2 intake correlates with lower risks of coronary heart disease and mortality. However, randomized controlled trials show varied outcomes. For instance, while K2 did not significantly reduce calcification around heart valves in one study, it showed potential in slowing calcium progression in blood vessels for individuals with severe calcifications.
Emerging Findings
A new study revealed that vitamin K2 might stabilize arterial plaques, potentially lowering heart attack risks. However, these findings remain preliminary and warrant further investigation.
How Much Vitamin K2 Do You Need?
There’s no official recommended daily intake for K2, though K1 has an established recommendation of 120 micrograms. K2, found in fermented foods like natto and certain cheeses, is challenging to obtain through diet alone. As a result, many turn to supplements.
The MK7 form of K2 is often preferred for its superior absorption and longer-lasting effects. A common dose is 90 micrograms, which is what I take as part of a multivitamin.
Vitamin D and K2: A Perfect Pair
Vitamin D and K2 work synergistically to promote optimal calcium utilization. Maintaining adequate levels of both is essential for bone and cardiovascular health. While guidelines for vitamin D supplementation vary, the Endocrine Society offers updated recommendations to help you meet your needs.
Safety Considerations
K2 supplements are generally safe, with no known adverse effects from dietary or supplemental intake. However, individuals on blood thinners like warfarin must consult their doctor, as vitamin K can interfere with these medications.
Conclusion
Vitamin K2, especially when paired with vitamin D3, holds promise for improving bone health and potentially reducing cardiovascular risks by managing calcium in the body. While evidence for bone health benefits is strong, cardiovascular findings are still emerging.
If you’re considering adding K2 and D3 supplements to your regimen, consult your healthcare provider to ensure they align with your individual health needs and circumstances.
Update from Brad Stanfield, on 2024-11-25Source