Vitamin D3 + K2: The Perfect Pair

Why Vitamin D3 and K2 should be taken together. Benefits, dosing, and best combination supplements for bone and heart health.

Why D3 and K2 Work Together

Vitamin D3 increases calcium absorption, while Vitamin K2 directs that calcium to bones (not arteries). Taking them together optimizes benefits and prevents arterial calcification.

The Synergy Explained

Vitamin D3 Role:

Increases calcium absorption from gut
Supports immune function
Mood regulation
Bone density

Vitamin K2 Role:

Activates proteins that bind calcium
Directs calcium to bones and teeth
Removes calcium from soft tissues
Supports cardiovascular health

Optimal Dosing

Vitamin D3

Maintenance: 2000-4000 IU daily Deficiency: 5000-10000 IU daily (test levels first)

Vitamin K2 (MK-7 form)

Optimal Dose: 100-200 mcg daily

Best Combined Supplements

1. Sports Research D3+K2

5000 IU D3 + 100mcg K2-MK7, coconut oil base for absorption

2. Thorne Vitamin D/K2

High-quality, NSF certified, liquid drops for flexible dosing

3. NOW Foods D3 & K2

Budget-friendly, effective doses, vegetarian capsules

Who Needs This Combo?

High Priority:

People with limited sun exposure
Those over 50
Individuals with bone density concerns
Anyone taking high-dose vitamin D

Caution: Consult doctor if taking blood thinners (warfarin) - K2 may interact.

Testing Your Levels

Get blood work to check 25-hydroxyvitamin D levels. Optimal range: 40-60 ng/mL.

Food Sources

Vitamin D3: Fatty fish, egg yolks, fortified milk Vitamin K2: Natto, aged cheese, grass-fed butter, liver

Most people need supplementation to reach optimal levels.