Vitamin D3 and K2 has amazing health benefits. Research shows vitamin D3 and k2 are important in keeping you healthy and may provide the following health benefits:
- Strong bones
- Better Immune system
- Prevention of heart disease
- Prevention of cancer
- Prevention of diabetes
- Prevention of Autoimmune disorders
Vitamin D3 makes your Bones Stronger
Both, vitamin D3 and K2 help to incorporate calcium into your bones. In this way, they make your bones stronger.
In medical literature, it’s well established thatvitamin D deficiencyis a major cause for the weak bones –osteopenia/osteoporosis. A number of studies have clearly shown that people with osteoporosis are often low in vitamin D. In one such study (1), researchers looked at the bone mineral density (BMD), calcium intake and vitamin D level of 4958 women and 5003 men living in the USA. They found that there was a direct correlation between vitamin D level and bone mineral density (BMD): the lower the vitamin D level, the lower the bone mineral density and the higher the vitamin D level, the higher the bone mineral density.
Bone mineral density (BMD) is a measure of the strength of your bones. If you have low BMD, you are at high risk of breaking your bones.
In another study (2), researchers obtained vitamin D levels in 1292 menopausal women with osteopenia or osteoporosis living in France. They found that 90% of these women were low in vitamin D.
If you have osteopenia or osteoporosis, you are at high risk for having a bone fracture even after a trivial trauma, such a fall to the ground.
Vitamin K2 makes your Bones Stronger
Scientific studies show vitamin K2 supplementation may reduce the risk of fracture in individuals suffering from osteoporosis.
For example, in a study (3) from Japan, researchers recruited a total of 241 patients with osteoporosis. Fifty percent of these patients received placebo and fifty percent of patients received vitamin K2. These patients were followed for 2 years. The incidence of bone fracturesduring the 2 years of treatment in the placebo group washigherthan the vitamin K2-treated group.
Effects Of Combination Therapy With Vitamin D3 and K2 On the Bones
As we observed, both vitamin D3 and K2 help to make your bones stronger. Therefore, it makes sense to combine vitamin D3 and K2 in keeping our bone healthy. An interesting study (4) from Turkey investigated the role of combination therapy with vitamin D and vitamin K2 on the bones of children with Thalassemia major, who frequently suffer from weakening of the bones. The researchers enrolled twenty children (12 girls, 8 boys; age varied from 3 to 18 ) with thalassemia major. These children received dietary supplement with vitamin K2 (50 mcg of MK7) and vitamin D (5 mcg calcitriol). Their bone mineral density was evaluated at the baseline, sixth, and 12th month of treatment. The researchers found a significant improvement in the bone mineral density at the lumbar spine of these children at the sixth and 12th month of treatment.
Vitamin D3 and K2 may Prevent Heart Disease
Vitamin D Deficiency is Linked to Heart Disease
Excellent clinical studies has shown a clear relationship between vitamin D deficiency and heart disease. One such study (5) was published in 2012 in the American Journal of Cardiology. In this study, researchers from the University of Kansas, USA, studied 25 (OH) vitamin D level in 10,899 patients. Only 3,294 (29.7%) were in the normal vitamin D range (> 30 ng/mL or 75 nmol/L)) and 7,665 (70.3%) were deficient. Vitamin D deficiency was associated with several cardiovascular diseases, including high blood pressure, coronary artery disease, and diabetes. In addition, vitamin D deficiency was a strong independent predictor of all-cause death. Patients whose 25 (OH) vitamin D level was less than 30 ng/mL (75 nmol/L), were at 2.6-foldincrease risk of overall mortality.
Vitamin D Supplementation may Decrease Cardiovascular Mortality
In the same study (5) from the University of Kansas, Kansas, USA, vitamin D supplementation was associated with a61% increase in survival. The author concluded vitamin D deficiency was associated with a significant risk of cardiovascular disease and reduced survival whereas vitamin D supplementation was significantly associated with better survival.
Vitamin K2 Supplementation may Reduce the Risk of Heart Disease
Vitamin K2 may prevent the deposition of calcium into the arterial walls. In this way, it prevents the hardening of the arteries, a process called atherosclerosis. Is there clinical evidence to show that vitamin K2 supplementation can reduce the risk of heart disease ? The answer is yes!
In an excellent study (6) from The Netherlands, researchers evaluated the effects of dietary intake of Vitamin K1 and Vitamin K2 on coronary heart disease, aortic atherosclerosis and overall mortality. They recruited 4807 men and women over the age of 55, who lived in Rotterdam, the Netherlands. The study had a mean duration of follow-up of 7.2 years. Intake of vitamin K2, but not vitamin K1, was found to be associated with a decrease in the risk of coronary heart disease, aortic atherosclerosis and overall mortality.
Vitamin D3 and K2 may Prevent Cancer
Excellent clinical studies show a relationship between low vitamin D level and high risk of cancer. One such study (7) was published in 2007 in the Journal of the National Cancer Institute. In this study, researchers from the National Cancer Institute, USA , investigated if there was any association between vitamin D level and cancer mortality. A total of 16,818 participants in the Third NHANES (National Health And Nutrition Examination Survey) were followed from 1988-1994 through 2000. The researchers found a convincing 72% risk reduction for colorectal cancer mortality if vitamin D levels was 32 ng/ml (80 nmol/L) or higher compared with levels less than 20 ng/ml (50 nmol/L).
A review (8) from Harvard School of Public Health, USA, was published in the Annals of Epidemiology in 2009. In this paper, the author reported there was about 30% reduction in the risk for breast cancer, comparing the highest with lowest levels of 25 (OH) vitamin D. In addition, vitamin D intake was associated with a lower risk of pancreatic cancer.
Can Vitamin D SupplementationReduce The Risk Of Cancer?
A randomized clinical trial (9) was published in theAmerican Journal of Clinical Nutrition in 2007. In this study, researchers from Creighton University, USA, carried out a population-based, double-blind, randomized, placebo-controlled trial in postmenopausal women older than 55 years of age. These women were randomly assigned to receive 1400-1500 mg of calcium per day alone (Ca-only), calcium plus 1100 IU vitamin D3 per day (Ca + D), or a placebo.
They followed these women for 4 years. Results: all cancer incidence was lower in women who took calcium plus vitamin D (Ca + D) than women who took calcium alone (Ca only) or just the placebo. The researcher concluded that improving calcium and vitamin D nutritional status substantially reduces all-cancer risk in postmenopausal women.
Vitamin K2- An Anti-Cancer Agent?
Vitamin K2 appears to be an anti-cancer agent, according to several recent scientific studies. In an experimental study (10) from Tokyo Medical University, Japan, researchers showed that vitamin K2 has anti-cancer properties against leukemiacells in their laboratory. In another experimental study (11) from Tokyo Medical University, Japan, researchers were able to show anti-cancer properties of vitamin K2 inlung cancercells in their laboratory. In an experimental study (12) from Showa University, Japan, researchers were able to show anti-cancer properties of vitamin K2 againstovarian cancercells in their laboratory. In an experimental study (13) from Shanghai Jiao Tong University, China, researchers were able to show anti-cancer effects of vitamin K2 inliver cancercells in their laboratory. In an experimental study (14) from University of Illinois, USA, researchers were able to show anti-cancer effects of vitamin K2 inprostate cancer cells in their laboratory. In another experimental study (15) from Kawasaki Medical School, Japan, researchers showed an inhibitory effect of vitamin K2 on the Multiple myeloma cells. In one more experimental study (16) from Thomas Jefferson University, USA. researchers showed that vitamin K1 as well as K2 were able to inhibit the growth of pancreatic cancer cells in their laboratory.
In these studies, vitamin K2 was able to either kill cancer cells or stop their further growth or even change their growth into normal cells. These are exciting new studies, although still experimental and done on cancer cells in the laboratory. In any case, vitamin K2 brings a new hope in dealing with cancers. Vitamin K2 does not seem to have any side-effects. It is definitely worth-trying if you are dealing with a cancer.
Other Benefits of Vitamin D3
Vitamin D3 is vital for the normal functioning of theimmune system. It may prevent as well as treat infections such as common cold, COVID-19, flu, tuberculosis. Vitamin D3 can be very helpful in the treatment of autoimmune disorderssuch as asthma, eczema, psoriasis, Hashimoto’s thyroiditis, Graves’ disease, Type 1 diabetes, ulcerative colitis, Crohn’s disease, allergic rhinitis, multiple sclerosis, lupus, rheumatoid arthritis, ankylosing spondylitis. etc.
Vitamin D3 can help in the treatment of Type 2 diabetes, hypertension, chronic kidney disease, stroke and dementia.
Please refer to my book,“Power Of Vitamin D”for the details about the benefits of vitamin D, how to treat vitamin D deficiency, and how to prevent vitamin D toxicity. It also includes an in-depth information about Vitamin K2.
Vitamin D3 with K2 – A Perfect Combination by Dr. Z’s Vitamins
References:
- Bischoff-Ferrari HA, Kiel DP, et al. Dietary calcium intake and serum 25-hydroxyvitamin D status in relation to BMD among U.S. adults. J Bone Miner Res. 2009; 24(5):935-942.
- De Cock C, Bruyere O, et al. Vitamin D inadequacy in French osteoporotic and osteopenic women. Joint Bone Spine. 2008;75(5):567-572.
- Shiraki M1, Shiraki Y, Aoki C, Miura M. Vitamin K2 (menatetrenone) effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis. J Bone Miner Res. 2000 Mar;15(3):515-21.
- Ozdemir MA1, Yilmaz K, Abdulrezzak U, Muhtaroglu S, Patiroglu T, Karakukcu M, Unal E. The efficacy of vitamin K2 and calcitriol combination on thalassemic osteopathy. J Pediatr Hematol Oncol. 2013 Nov;35(8):623-7.
- Vacek JL, Vanga SR, Good M, Lai SM, Lakkireddy D, Howard PA. Vitamin D deficiency and supplementation and relation to cardiovascular Am J Cardiol. 2012 Feb 1;109(3):359-63
- Geleijnse JM1, Vermeer C, Grobbee DE, Schurgers LJ, Knapen MH, van der Meer IM, Hofman A, Witteman JC. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004 Nov;134(11):3100-5.
- Freedman DM, Looker AC, Chang SC, Graubard BI. Prospective study of serum vitamin D and cancer mortality in the United States. Prospective study of serum vitamin D and cancer mortality in the United States. J Natl Cancer Inst. 2007 Nov 7;99(21):1594-602
- Giovannucci E. Vitamin D and cancer incidence in the Harvard cohorts. Ann Epidemiol. 2009 Feb;19(2):84-8
- Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007 Jun;85(6):1586-91.
- Miyazawa K1, Yaguchi M, Funato K, Gotoh A, Kawanishi Y, Nishizawa Y, Yuo A, Ohyashiki K. Apoptosis/differentiation-inducing effects of vitamin K2 on HL-60 cells: dichotomous nature of vitamin K2 in leukemia cells. Leukemia. 2001 Jul;15(7):1111-7.
- Yokoyama T1, Miyazawa K, Yoshida T, Ohyashiki K. Combination of vitamin K2 plus imatinib mesylate enhances induction of apoptosis in small cell lung cancer cell lines. Int J Oncol. 2005 Jan;26(1):33-40.
- Sibayama-Imazu T1, Fujisawa Y, Masuda Y, Aiuchi T, Nakajo S, Itabe H, Nakaya K. Induction of apoptosis in PA-1 ovarian cancer cells by vitamin K2 is associated with an increase in the level of TR3/Nur77 and its accumulation in mitochondria and nuclei. J Cancer Res Clin Oncol. 2008 Jul;134(7):803-12.
- Yao Y1, Li L, Zhang H, Jia R, Liu B, Zhao X, Zhang L, Qian G, Fan X, Ge S. Enhanced therapeutic efficacy of vitamin K2 by silencing BCL-2 expression in SMMC-7721 hepatocellular carcinoma cells. Oncol Lett. 2012 Jul;4(1):163-167.
- Samykutty A1, Shetty AV, Dakshinamoorthy G, Kalyanasundaram R, Zheng G, Chen A, Bosland MC, Kajdacsy-Balla A, Gnanasekar M. Vitamin k2, a naturally occurring menaquinone, exerts therapeutic effects on both hormone-dependent and hormone-independent prostate cancer cells. Evid Based Complement Alternat Med. 2013;2013:287358.
- Tsujioka T1, Miura Y, Otsuki T, Nishimura Y, Hyodoh F, Wada H, Sugihara T. The mechanisms of vitamin K2-induced apoptosis of myeloma cells. Haematologica. 2006 May;91(5):613-9.
- Showalter SL1, Wang Z, Costantino CL, Witkiewicz AK, Yeo CJ, Brody JR, Carr BI. Naturally occurring K vitamins inhibit pancreatic cancer cell survival through a caspase-dependent pathway. J Gastroenterol Hepatol. 2010 Apr;25(4):738-44.
Bone Health Support – Bone Health Vitamins
(Video) Vitamin K2 | Vitamin K2 Benefits | Vitamin K2 and D3 | Vitamin K2 Foods | Vitamin K
Vitamin D Toxicity – Myths versus Facts
FAQs
What are the benefits of vitamin D3 and K2 together? ›
Current research shows the important synergistic relationship between Vitamin K2 and Vitamin D3. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries.
Is it necessary to take vitamin K2 with vitamin D3? ›Taken alone, both vitamins have multiple benefits, but to fully utilize and benefit from calcium, you should supplement with both vitamin D3 and K2. Fortunately, you can find a high-quality supplement that combines both of these vitamins and also adds iodine, which is great for supporting thyroid health.
How much vitamin D3 and K2 should I take daily? ›Vitamin D3 Supplementation: 2000-10,000 IU/day to maintain/optimize levels as needed. Vitamin K2-7 Supplementation: 45-500mcg/day, still a wellness range, but a stronger recommendation to include it with your D3 supplementation.
What happens when you start taking vitamin K2? ›When you take Vitamin K2, it helps your body to produce more of the protein needed for blood clotting. It also helps to keep your bones healthy by keeping calcium in your bones and out of your arteries. Vitamin K2 is also essential for heart health because it helps prevent the arteries from hardening.
What time of day should I take Vitamin D3 and K2? ›Try taking it alongside breakfast or with a bedtime snack — as long as it doesn't interfere with your sleep. The key is to find what works for you and stick with it to ensure you're meeting your vitamin D needs. Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited.
Can vitamin K2 reverse wrinkles? ›Adequate dietary vitamin K2 prevents calcification of our skin's elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles.
Does vitamin D3 and K2 lower blood pressure? ›Sellers of vitamin D claim the nutrient can lower your blood pressure. But don't believe the hype. According to cardiologist Steven Nissen, MD, despite claims from the nutrition industry and non-medical personnel about vitamin D's ability to lower blood pressure, no quality scientific study can confirm these benefits.
Does vitamin K2 lower cholesterol? ›Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol.
Who should not take K2 supplements? ›Vitamin K2 Contraindications
You should not use this medicine if you have had an allergic reaction to any single vitamin or multivitamin. Do not use this medicine if you are under 18 years old.
The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.
What is the correct ratio of Vitamin D3 to K2? ›
For every 5,000–10,000 units of D3 being recommended and tested for, we are recommending 100 mcg of K2 mk7 to be sure and prevent the inappropriate calcification that higher doses of D3 alone could cause.
Can you take too much vitamin D3 and K2? ›While getting enough vitamin D is essential for bone health, too much can actually have a detrimental effect. Some research has found that having too much vitamin D can interfere with the actions of vitamin K2, which is a nutrient that helps keep calcium in the bones.
Does vitamin K2 clean arteries? ›Scientifically reviewed by Dr. Gary Gonzalez, MD, in May 2022. Written by: Jennifer Ming. In a new study, scientists have presented powerful evidence that vitamin K2 can reduce the progression of atherosclerosis, the “blockage” of the arteries that can lead to heart attacks and strokes.
Can vitamin K2 cause blood clots? ›Since the primary deficiency disease associated with vitamin K is bleeding due to impaired blood clotting, it is often thought that high intake of vitamin K may increase thrombosis risk. This is evidently not true.
Does vitamin K2 help arthritis? ›A clinical study has found that vitamin K2 is a safe and effective therapy for rheumatoid arthritis, reducing immune activity and relieving symptoms.
What does vitamin K2 do for skin? ›Improves Skin Elasticity – As we age, it is common to have skin conditions like dark spots, stretch marks, scars and varicose veins. Vitamin K2 could help combat such ailments by assisting with cell repair. The skincare industry has caught onto this and has started to synthesise vitamin K for topical applications.
How long should you take vitamin K2? ›When taken by mouth: The two forms of vitamin K (vitamin K1 and vitamin K2) are likely safe when taken appropriately. Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. It's usually well-tolerated, but some people may have an upset stomach or diarrhea.
Can you take vitamin K2 with blood pressure medication? ›Vitamin K2 Can Take With Blood Pressure Meds – Eunice Kennedy Shriver Center.
Is vitamin K2 good for seniors? ›K2 reduces the risk of bone fracture, while reducing cardiovascular risk—important for longevity and quality of life for 60+ consumers.
Does vitamin K2 make you look younger? ›Vitamin K2 may prevent wrinkles and reverse aging
Collagen and elastin are two of the components of skin that give it firmness and elasticity. As skin ages, it loses both collagen and elastin, and its youthful appearance along with them.
Does vitamin K2 make your hair grow? ›
Vitamin K helps in the regeneration of hair strands, which can not only help hair grow faster and thus thicker, but also naturally reverse balding. Vitamin K2, to be specific, is crucial to preventing scalp calcification, which is when calcium builds on the scalp and prevents hair growth.
Can Vitamin D3 raise BP? ›Conclusion: Oral vitamin D 3 has no significant effect on blood pressure in people with vitamin D deficiency. It reduces systolic blood pressure in people with vitamin D deficiency that was older than 50 years old or obese.
Can Vitamin D3 cause high BP? ›However, we may conclude that vitamin D supplementation will not affect blood pressure short-term.
Does vitamin K2 lower heart rate? ›100 Intake of vitamin K2 has been associated with increased cardiac output, stroke volume and heart rate, and decreased blood lactate.
What vitamin removes plaque from arteries? ›Niacin, or Vitamin B3, is the best agent known to raise blood levels of HDL, which helps remove cholesterol deposits from the artery walls.
How long does it take vitamin K2 to clear arteries? ›In the groups receiving high-dose vitamin K1 or K2 (MK-4), not only was there no further arterial calcium accumulation, there was a 37% reduction of previously accumulated arterial calcification after six weeks. After 12 weeks, there was a 53% reduction in accumulated arterial calcium deposits.
Is there a supplement to remove plaque from arteries? ›A drug made from a highly purified form of EPA (an omega-3 fatty acid found in fish) appears to help reduce plaque in the heart's arteries, according to a study published online Aug.
Does vitamin K2 thicken or thin the blood? ›It is responsible for making blood coagulate or thicken, to form a clot.
What medications does vitamin K2 interfere with? ›Vitamin K can have a serious and potentially dangerous interaction with anticoagulants such as warfarin (Coumadin®), as well as phenprocoumon, acenocoumarol, and tioclomarol, which are commonly used in some European countries [7,8].
What foods are high in K2? ›- Natto. Natto is a Japanese dish made from fermented soybeans. ...
- Eel. Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. ...
- Cheese. ...
- Beef Liver. ...
- Chicken. ...
- Butter. ...
- Sauerkraut. ...
- Egg Yolk.
Which two vitamins pose the greatest risk of toxicity? ›
The fat-soluble vitamins A and D are the most likely to cause toxicity symptoms if you consume them in high amounts.
Do I need to take calcium with K2 and d3? ›Vitamin D increases the absorption of calcium. If you take calcium with vitamin D, you will absorb more of the calcium. That might seem like a good thing, but if you don't have enough vitamin K2 on hand, the calcium will end up where you don't want it.
What are the signs you need vitamin D? ›- Fatigue.
- Not sleeping well.
- Bone pain or achiness.
- Depression or feelings of sadness.
- Hair loss.
- Muscle weakness.
- Loss of appetite.
- Getting sick more easily.
Adults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Children under 12 need just 45 micrograms per day. People with particular medical conditions may need more, as recommended by their doctor. There are no known serious side effects from taking too much vitamin K2.
Can you overdose on vitamin K2? ›Vitamin K toxicity is extremely rare. The only reported toxicity comes from menadione, which has no use in humans. Its toxicity is thought to be associated with its water-soluble properties. When toxicity does occur, it manifests with signs of jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus in infants.
What are the side effects of Vitamin D3 K2? ›- Black, tarry, or bloody stools.
- Fever.
- Very upset stomach or throwing up.
- Very bad belly pain.
- Throwing up blood or throw up that looks like coffee grounds.
- Stomach cramps.
You should be able to get all the vitamin K you need by eating a varied and balanced diet. If you take vitamin K supplements, do not take too much as this might be harmful. Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.
Does vitamin K2 reduce plaque in arteries? ›Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible. Matrix GLA protein (MGP)—found in the tissues of the heart, kidneys, and lungs—plays a dominant role in vascular calcium metabolism.
Is vitamin K2 a blood clot? ›Summary: Vitamin K1 and K2 are important for blood clotting, bone health and possibly heart health. Further research is needed to clarify if K2 is better than K1 at performing any of these functions.
Does Vitamin D3 and K2 lower blood pressure? ›Sellers of vitamin D claim the nutrient can lower your blood pressure. But don't believe the hype. According to cardiologist Steven Nissen, MD, despite claims from the nutrition industry and non-medical personnel about vitamin D's ability to lower blood pressure, no quality scientific study can confirm these benefits.