What Happens When You Take Vitamin D3 and K2 Together?

Vitamin D3 and K2 are both fat-soluble vitamins that work synergistically, which means that their combined power is greater than each on their own, especially when it comes to supporting strong bones.¹

In addition to bones, vitamin D also supports the immune system, mood, and more.* Vitamin K also supports healthy arteries.¹* Together, they support health on many important levels.

Specific to bones, vitamin D3 helps the body absorb calcium while vitamin K2 helps the body direct calcium to the bones instead of the joints and arteries, which not only supports strong bones but also supports healthy arteries at the same time.²*

Foods Rich in Vitamin D3 and K2

There are two types of vitamin K—K1 and K2. K2 is also known as menaquinone and menaquinone 7 (MK-7) is one of the most studied forms of vitamin K2.³ Fermented foods such as natto and sauerkraut are great sources of vitamin K2, as well as dairy products, organ meats, and egg yolks.⁴ Unfortunately, the absorption rate of vitamin K from food is much lower than the absorption of vitamin K found in dietary supplements.³*

As for vitamin D, there are few foods that naturally contain vitamin D so that’s why fortified foods such as milk, orange juice, and breakfast cereals provide most of the vitamin D that Americans get from their diet.⁵ Fatty fish like salmon, trout, and tuna and fish liver oils contain some amount of vitamin D and mushrooms exposed to sunlight may also contain small amounts of vitamin D.⁵ People also get vitamin D from the sun because the body makes vitamin D when bare skin is exposed to the sun.⁵

How About a Vitamin D3 and K2 Supplement

It can be hard to get enough vitamin D3 and K2 from diet alone so that’s why taking a dietary supplement that contains both may be wise.

Look for a supplement that contains 125 mcg of vitamin D3 as cholecalciferol and 100 mcg of vitamin K2 as MK-7. This combination of vitamin D3 and K2 together will help support bones but also the immune system, mood, and healthy arteries. Vitamin D3 + K2 make synergistic sense when it comes to your health, and Zhou makes it easy with one veggie capsule a day, which supports mood, immunity, and heart health.*

Follow @zhou_nutrition for more fitness and wellness tips!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Van Ballegooijen AJ, Pilz S, Tomaschitz A, et al. The synergistic interplay between vitamins D and K for bone and cardiovascular health: a narrative review. Int J Endocrinol. 2017;2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
2. Aaseth JO, Finnes TE, Askim M, Alexander J. The importance of vitamin K and the combination of vitamins K and D for calcium metabolism and bone health: a review. Nutrients. 2024;16(15). https://www.mdpi.com/2072-6643/16/15/2420
3. National Institutes of Health Office of Dietary Supplements. Vitamin K fact sheet for health professionals. 2021, Mar 29. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#h3
4. Eske J. What to know about vitamin K-2. Medical News Today. 2023;Nov 22. https://www.medicalnewstoday.com/articles/325059
5. National Institutes of Health Office of Dietary Supplements. Vitamin D fact sheet for consumers. 2022;Nov 8. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/