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Health & Wellness
Benefits Of Taking Vitamin D3 With K2, Functions Of Both The Vitamins And Potential Side Effects
Did you know that Vitamin D3 and K2 work like a dream team for your body? While Vitamin D3 boosts your immunity and strengthens your bones, Vitamin K2 ensures calcium goes to the right places—your bones and teeth—instead of your arteries. Together, they create a perfect synergy, offering benefits that go beyond what they can achieve individually.
Two vital minerals, vitamin D3 and vitamin K2, support heart health, strengthen the immune system, and preserve strong bones when taken together. This article will discuss the many advantages of vitamin D3 and vitamin K2, along with how adding them to your daily routine can promote your long-term health and their potential benefits.
Table Of Contents
1. What Is The Combination Of Vitamin D3 And K2?
2. How Does Vitamin D3 And K2 Function?
3. Vitamin D3 And K2 Combination Benefits
4. Side Effects Of Vitamin K2 With D3
5. Dietitian's Recommendation
6. The Final Say
7. FAQs
8. References
Role Of Vitamin D3 And K2 And Their Daily Allowances For Different Age Groups
Vitamin D3 (Cholecalciferol) is the form of vitamin D produced by the skin in response to sunlight exposure. Research indicates that vitamin D affects mood, immunological function, and cell proliferation in addition to being necessary for the absorption of calcium. Deficiency in vitamin D3 is common, particularly in regions with limited sunlight, and can lead to various health issues, such as weak bones, immune system deficiencies, and an increased risk of chronic illnesses.
Vitamin K2 (Menaquinone) is part of the Vitamin K family, a group of fat-soluble vitamins vital for blood clotting, heart function, and bone health. K2 activates proteins, especially in the MK-4 and MK-7 variants. K2, particularly in the forms MK-4 and MK-7, activates proteins responsible for directing calcium to bones and teeth while preventing it from accumulating in arteries and other soft tissues. Without sufficient Vitamin K2, calcium absorbed by Vitamin D3 may end up in the wrong places, leading to potential health risks.
Age Group | Vitamin D3 (ICMR RDA) | Vitamin K2 (General Recommendation) |
|---|---|---|
Infants (0–12 months) | 400 IU/day | 10–15 mcg/day |
Children (1–9 years) | 400 IU/day | 15–45 mcg/day |
Adolescents (10–18 years) | 600 IU/day | 45–90 mcg/day |
Adults (19–59 years) | 600 IU/day | 90–120 mcg/day |
Pregnant and Lactating Women | 600 IU/day | 90–120 mcg/day |
Elderly (60+ years) | 800 IU/day | 90–200 mcg/day |
Also Read: Decoding And Understanding The Difference Between Vitamin D And D3
How Does Vitamin D3 And K2 Function?
The functions of vitamin D3 and K2 can be specified as:
1. Vitamin D3
- Calcium Absorption and Bone Health
Vitamin D3 improves the intestinal absorption of calcium and phosphorus, which are essential for the growth and upkeep of healthy bones and teeth. It helps regulate calcium levels in the blood to ensure proper bone mineralisation, preventing diseases like rickets and osteoporosis.
- Muscle Function
Vitamin D3 plays a role in muscle strength and coordination by ensuring proper calcium levels, which are necessary for muscle contraction. Adequate levels of Vitamin D3 can reduce the risk of falls and fractures in older adults.
- Mood And Cognitive Function
Influences brain health and mood regulation. Low levels of Vitamin D3 have been associated with anxiety, depression and cognitive decline. It also contributes to the production of mood-regulating neurotransmitters, including serotonin.
Also Read: 11 Warning Signs of Calcium Deficiency: Tooth Decay, Fractures, Fatigue and More
2. Vitamin K2
- Calcium Utilisation And Bone Strength
Vitamin K2 ensures strong and healthy bones by activating osteocalcin, a protein that binds calcium to the bone matrix. It also prevents bone demineralisation, reducing the risk of osteoporosis and fractures.
- Blood Clotting
Plays a crucial role in synthesising proteins required for blood clotting, such as prothrombin. It also ensures proper wound healing and prevents excessive bleeding.
- Dental Health
Vitamin K2 helps maintain and rebuild tooth enamel by directing calcium and other nutrients to teeth. Maximising calcium deposition also fortifies teeth and aids in cavity prevention.
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Vitamin D3 And K2 Combination Benefits
Here are the vitamin d3 k2 benefits for your body:
1. Efficient Calcium Utilisation
Vitamin D3 promotes calcium absorption, while vitamin K2 directs calcium to bones and teeth, reducing the risk of arterial calcification. Without adequate K2, the calcium absorbed from vitamin D3 could deposit in arteries, leading to increased cardiovascular risks. In other words, D3 and K2 work together to ensure calcium is utilised effectively.
2. Enhanced Bone Density And Reduced Fracture Risk
When taken together, vitamins D3 and K2 significantly improve bone density, which is crucial for preventing fractures, especially in older people. This combination enhances calcium absorption and deposition in bones and activates proteins that maintain bone integrity, ensuring bones remain strong and resilient over time.
3. Cardiovascular Protection
The combined action of vitamin D3 and K2 on calcium metabolism provides a strong defence against cardiovascular diseases. While D3 helps reduce inflammation, K2 prevents arterial calcification, together promoting heart health and reducing the risk of conditions like atherosclerosis and high blood pressure.
ToneOp Care’s BP Care Combo helps you manage your blood pressure, cholesterol and weight, prevent heart diseases and improve your cardiac health.
4. Immune Support And Inflammation Control
Both vitamins benefit the immune system. Vitamin K2 has anti-inflammatory qualities that prevent chronic diseases, while vitamin D3 regulates immune responses. Together, they create a holistic approach to enhancing immune function and controlling various causes of inflammation.
ToneOp Care’s Vitamin 360 Tablets are a step towards better immunity, healthy digestion, enhanced heart and brain health, and overall wellness.
Also Read: Herb-ify Your Health: 17 Immune-Boosting Herbs And Supplements To Shield Your Body From All Diseases
5. Skin Health And Anti-Ageing
The D3 and K2 combination also positively impacts skin health. Vitamin D3 helps control skin cell turnover, preventing conditions like psoriasis, while K2 aids in collagen production, which is essential for skin elasticity. Together, they may help reduce signs of ageing, such as wrinkles and fine lines.
ToneOp Care’s Skin 360 Tablets is an age-defying 360 skincare product for glowing skin, reduced pigmentation, treating acne and skin disorders, and promoting even skin tone.
Side Effects Of Vitamin K2 With D3
The potential side effects of vitamin k2 with D3 are:
1. Hypercalcemia (Excessive Calcium Levels)
One of the primary risks with high doses of vitamin D3, particularly without adequate K2, is hypercalcemia. Vitamin D3 enhances calcium absorption, and if levels of K2 are insufficient to guide this calcium to bones, it may accumulate in the blood and soft tissues, leading to symptoms such as nausea, vomiting, weakness, and kidney issues.
2. Hypervitaminosis D (Vitamin D Toxicity)
Vitamin D toxicity occurs when D3 levels become too high. Symptoms include nausea, vomiting, weakness, and serious complications like kidney damage. This occurs only with high doses, far above the recommended daily allowance.
3. Increased Risk Of Blood Clotting With K2
High doses of vitamin K2 may interfere with blood-thinning drugs like warfarin because vitamin K has a role in blood coagulation. Individuals on anticoagulant therapy should consult their healthcare provider before taking K2 supplements.
4. Gastrointestinal Symptoms
Some people might have minor stomach issues, such as stomach upset, gas, or diarrhoea, particularly when starting supplements or increasing doses. ToneOp Care’s Digest 360 Tablets has a powerful blend of 12 enzymes to restore the balance of your digestive system.
Also Read: 7 Common Gut Problems And How To Fix Them For Optimal Health
5. Possible Allergic Reactions
Though rare, allergic reactions to vitamin D3 or K2 supplements can occur. Rashes, itching, swelling, extreme lightheadedness, or trouble breathing indicate an allergic reaction.
6. Calcium Deposits In Soft Tissues (If K2 Is Inadequate)
Without sufficient vitamin K2, the calcium absorbed due to vitamin D3 may deposit in soft tissues and arteries instead of bones. This can lead to calcification of arteries, increasing cardiovascular risks over time.
Dietitian's Recommendation
This sound reasoning states that vitamin D3 enhances calcium uptake by the small intestinal tract, while vitamin K2 guides and mobilises the absorbed calcium, inquisitively, to the bones and teeth.
If there is not enough vitamin K2, the calcium moved by vitamin D3 may settle around soft tissues and arteries and not in bones. This can cause arteries to become calcified, which raises cardiovascular dangers in the long run. So, always eat foods that are fermented. Other things, such as milk products and the sun, also play an important role in enhancing calcium absorption in the body.
Dt. Akshata Gandevikar
The Final Say
It is very clear that vitamin D3 and vitamin K2 can work hand in hand; therefore, there are sufficient reasons to add both vitamins to the daily supplementation list. Combined, they maintain bone mass, improve the heart's health, improve the body’s defence mechanisms, improve the skin's texture, and so much more. Whether through diet or superior natural supplements of vitamin D3 and K2, investing in these critical vitamins can amount to a great investment in human health, longevity and quality of life.
FAQs
1. Can you take vitamin K2 and D3 every day?
Vitamins K2 and D3 can operate together; taking them together daily is normally safe. At the same time, vitamin K2 aids in directing calcium toward the bones and teeth rather than soft tissues like arteries; vitamin D3 aids in the absorption of calcium.
2. Who should not take D3 K2?
People with kidney problems, those taking blood thinner medicines, people who have high calcium levels in the body, etc., must avoid taking D3 K2. Pregnant or breastfeeding women should also avoid high doses of vitamin D3 K2.
3. Why is vitamin D3 paired with vitamin K2?
Vitamin D3 helps the body absorb calcium in the intestines, while K2 helps ensure that calcium is delivered to bones and teeth, thus preventing the hardening of the arteries. Combined, they enhance calcium absorption, promoting strong bones and mitigating risks to heart health.
References
- https://www.complete-obgyn.com/blog/the-health-benefits-of-vitamin-d3-and-vitamin-k2-for-women
- https://www.nutriadvanced.co.uk/news/ingredient-focus-vitamin-d3-and-k2/
- https://vanitywellnesscenter.com/k2-with-d3-amplifies-health-benefits/
- https://project-nutrition.co.uk/blogs/nutrition-news/the-benefits-of-taking-vitamins-d3-and-k2-together?srsltid=AfmBOopx4sB5hFLCXD5JFSmOHzQPPoGYHxCFSENF1BsY-zQX3QmIdRkV
- https://www.naturemade.com/blogs/health-articles/vitamin-d3-and-k2-benefits
- https://blog.purehealthresearch.com/vitamin-d3-with-k2/
- https://www.drugs.com/sfx/k2-plus-d3-side-effects.html
- https://www.drugs.com/sfx/vitamin-d3-side-effects.html
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