The Dynamic Duo – Vitamins D & K

Looking to optimize your bone and heart health? Research shows that combining vitamins D and K creates synergistic effects that neither vitamin achieves alone.

Why Take Vitamin D & K Together? Studies suggest this combination:

• Boosts bone mineral density & strength
• Prevents calcium buildup in arteries (reducing heart disease risk)
• Ensures calcium goes to bones (where it’s needed) instead of soft tissues
• Supports proper blood clotting & immune function
• May lower fracture risk more effectively than either vitamin alone

Understanding the Forms: Vitamin D Forms

• Vitamin D3 (cholecalciferol): The form your skin produces from sunlight (more bioavailable)
• Vitamin D2 (ergocalciferol): Plant-derived form (less effective at raising blood levels)

Vitamin K Forms:

• Vitamin K1 (phylloquinone): Found in leafy greens (primarily supports blood clotting)
• Vitamin K2 (menaquinones): Found in fermented foods and animal products (better for bones and arteries)
• MK-7: Longer half-life in the body (found in natto)
• MK-4: Shorter half-life (found in animal products)

How They Work Together:

• Vitamin D increases production of vitamin K-dependent proteins
• Vitamin K activates these proteins through carboxylation (making them functional)
• Without adequate K, the proteins stimulated by D remain inactive

Implementation Tips: Optimal Daily Intake

• Vitamin D3: 2,000-5,000 IU
• Vitamin K2 (MK-7): 100-200 mcg

Food Sources:

• Vitamin D3: Fatty fish, egg yolks, sun exposure
• Vitamin K2: Natto (fermented soybeans), certain cheeses, grass-fed animal products
• Vitamin K1: Kale, spinach, collard greens

Supplement Tips:

• Look for D3/K2 combination supplements
• Take with a meal containing healthy fats for better absorption
• Morning supplementation may be optimal for D3

Who Benefits Most?

• Adults over 50 concerned about bone density
• Those with limited sun exposure
• Anyone taking calcium supplements
• People interested in cardiovascular protection
• Those with genetic variants affecting vitamin metabolism

Quick Note: Consult a healthcare provider before starting supplementation (especially if taking blood thinners)

By pairing these two essential vitamins, you can direct calcium where it belongs: building stronger bones while protecting your cardiovascular system for long-term health!

Want to Learn More? Check Out:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC5613455/
• https://pubmed.ncbi.nlm.nih.gov/39125301/
• https://pubmed.ncbi.nlm.nih.gov/32219282/
• https://pubmed.ncbi.nlm.nih.gov/37451735/

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