The Benefits of Vitamins D3 and K2 Together

Building strong bones has always been emphasized from childhood. Recall the commercials promoting "with vitamin D for growing strong bones." Now, as adults, we understand the importance of bone strength and the crucial role that vitamin K plays.

What are Vitamins D3 and K2 and What Do They Do?

Let's explore why these two vitamins are essential for the body, particularly in relation to bone and circulatory health.

Vitamin D3 for Bones, Immune Function, Nerves, and Mood

Vitamin D enhances the body’s absorption of calcium and phosphorus. Common sources include fish, eggs, and cheese, as well as exposure to sunlight. It supports bone growth, strengthens the immune system, maintains healthy nerves and muscles, and helps regulate mood.^1,2 Additionally, vitamin D is linked to healthy skin and sleep patterns.

Vitamin D is available in two primary forms: D2 (ergocalciferol) and D3 (cholecalciferol). Studies indicate that D3 is more effective at boosting and maintaining vitamin D levels than D2.³

Vitamin K2 for Blood, Bones, and Metabolism

Vitamin K is crucial for producing clotting factors and proteins that support healthy bones and tissues. It comes in two forms: K1 (phylloquinone), found mostly in leafy greens, and K2 (menaquinones). K2 is particularly effective at directing calcium away from the arteries and into the bones, enhancing both bone and cardiovascular health.⁴ Unfortunately, MK-7, a subtype of K2, is not commonly found in the diet, which can lead to deficiencies.^5,6,7

What are the Benefits of Taking Vitamins D3 and K2 Together?

Emerging research suggests that vitamins D3 and K2 are more effective when taken together, enhancing their combined benefits for bones, teeth, and cardiovascular health. They provide numerous advantages as daily dietary supplements, whether taken separately or together.

Strong Bones and Teeth

Vitamins D3 and K2 facilitate the effective transfer of calcium to the bones and teeth, promoting their health.^8,9

Circulatory Health and Blood Clotting

Together, D3 and K2 regulate calcium levels in the body to support arterial health and cardiovascular function. K2 also activates proteins necessary for proper blood clotting.¹⁰

Mental Health and Mood Regulation

Vitamin D3 is associated with improved mood and general mental well-being. Together, D3 and K2 also support mental functions like focus and memory, as well as overall brain health.¹¹

How to Take Vitamin D3 and K2

This dynamic duo is available in various forms, including capsules, powders, and gummies. For optimal benefits, it is advisable to choose combined supplements, which can be easily taken with breakfast or lunch.

Consider our BubbForest^® veggie capsules, available in both low dose and extra strength options. These capsules feature the best-absorbed forms of vitamins D and K, supporting proper calcium utilization in the body. Our vegan D3 is derived from lichen, and the K2 is soy-free, sourced from chickpeas as MK-7.

Can Vitamins D3 and K2 Be Taken with Other Supplements?

Taking D3 and K2 alongside calcium and magnesium may enhance bone health benefits.^13,14 Research shows that a combination of these nutrients is more effective than any single one alone.

It is not recommended to take D3 and K2 with other supplements that contain vitamin D, such as multivitamins.

Additionally, vitamins K and D can interact with certain medications. While this is not an exhaustive list, D3/K2 supplements may interfere with the following medications:

• Warfarin, a blood-thinning medication, due to reduced anticoagulant effect and potentially increased risk of blood clots
• Antibiotics
• Thiazide diuretics (“water pills”), due to a risk of increased side effects
• Some heart and cholesterol medications, such as certain statins and bile acid sequestrants

Always consult with your doctor before starting any dietary supplement, especially if you are taking medications.

Side Effects

Both vitamin D and K are generally well-tolerated. However, some individuals may experience mild issues with vitamin D, such as upset stomach, diarrhea, and nausea.

A Dynamic Duo Supporting Bone and Cardiovascular Health

We are eager to see what future studies reveal about the benefits of these essential vitamins, both individually and combined. What is clear is their significant role in supporting bone, dental, and cardiovascular health.

You be well, now.
BubbForest

About Patricia Weiser, PharmD

Patricia Weiser, PharmD, is a Pennsylvania-licensed pharmacist and independent medical writer with over 14 years of experience in community and hospital pharmacy. She is committed to creating evidence-based health content that empowers individuals to actively manage their healthcare. Her expertise includes dietary supplements, over-the-counter medications, prescription drugs, vaccines, weight loss, cancer, eye care, and more. She holds a Doctor of Pharmacy degree from the University of Pittsburgh.

*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.

Sources

1. The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis. Pubmed, .
2. Vitamin D Fact Sheet for Health Professionals. Read source
3. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Read source
4. The Inhibitory Roles of Vitamin K in Progression of Vascular Calcification. Read source
5. What To Know About Vitamin K2 and Its Health Benefits. Read source
6. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. Read source
7. Vitamin K Fact Sheet for Health Professionals. Read source
8. The Clinician’s Guide to Prevention and Treatment of Osteoporosis. Read source
9. Influence of Vitamin K on Bone Mineral Density and Osteoporosis. Read source
10. The Synergistic Interplay Between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Read source
11. Vitamin K2. Read source
12. Vitamin K-induced effects on body fat and weight: results from a 3-year vitamin K2 intervention study. Eur J Clin Nutr.
13. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Read source
14. Role of Magnesium in Vitamin D Activation and Function. Read source