When it comes to supporting strong bones and a healthy heart, two essential vitamins stand out: Vitamin K2 and Vitamin D3. This dynamic duo plays a critical role in keeping your body functioning optimally. Today, we'll dive into the science behind these two powerhouses and explore how they synergize to maintain your overall well-being.
The Basics: What are Vitamin K2 and D3?
Before diving into the nitty-gritty, let's establish the basics. Vitamin K2, also known as menaquinone, is a fat-soluble vitamin responsible for calcium regulation in the body. It helps ensure that calcium is directed to the right places, like bones and teeth, instead of depositing in soft tissues and arteries (1).
Vitamin D3, or cholecalciferol, is another fat-soluble vitamin that aids in calcium absorption and maintaining healthy levels of phosphorus in the blood. The body can synthesize Vitamin D3 when exposed to sunlight, but it can also be obtained through certain foods and supplements (2).
The Synergy Between Vitamin K2 and D3
Vitamin K2 and D3 work together in harmony to support bone and heart health. Vitamin D3 helps your body absorb calcium from your diet, while Vitamin K2 directs that calcium to the appropriate areas, such as your bones (3). This teamwork is essential for maintaining healthy bone mineral density and preventing calcium from accumulating in blood vessels, which can lead to arterial stiffness and heart issues.
Building Strong Bones with K2 and D3
The Role of Vitamin K2 in Bone Health
Vitamin K2 plays a pivotal role in maintaining bone strength by activating a protein called osteocalcin. Osteocalcin is responsible for binding calcium to the bone matrix, strengthening your bones and preventing fractures (4). Studies have shown that individuals with higher Vitamin K2 intakes are less likely to suffer from bone fractures and have a higher bone mineral density (5).
How Vitamin D3 Contributes to Bone Health
Vitamin D3 is crucial for bone health as it enhances calcium absorption in the intestines, ensuring your body gets the calcium it needs to build and maintain strong bones (6). Low levels of Vitamin D3 can lead to poor bone health, resulting in conditions like rickets in children and osteomalacia or osteoporosis in adults (7).
A Healthy Heart: K2 and D3's Cardiovascular Benefits
The Importance of Vitamin K2 for Heart Health
You may be surprised to learn that Vitamin K2 has impressive cardiovascular benefits. It activates a protein called matrix Gla protein (MGP), which prevents calcium from depositing in your arteries and causing calcification (8). Arterial calcification can lead to atherosclerosis, a condition where plaque builds up in the arteries and restricts blood flow, increasing the risk of heart attacks and strokes (9).
Research has found that higher Vitamin K2 intake is associated with a reduced risk of coronary heart disease, arterial calcification, and even mortality from cardiovascular disease (10).
Vitamin D3's Role in Cardiovascular Health
Vitamin D3's impact on heart health is less direct, but it still plays a vital role. Low levels of Vitamin D3 have been linked to an increased risk of hypertension, heart disease, and stroke (11). While the exact mechanisms are still being explored, it's believed that Vitamin D3 may help regulate blood pressure, reduce inflammation, and improve blood vessel function (12).
Fortifying Your Diet with Vitamin K2 and D3
Now that we've established the benefits of Vitamin K2 and D3, it's time to consider how to incorporate them into your diet. Here are some food sources rich in these essential vitamins:
Foods Rich in Vitamin K2
Vitamin K2 is primarily found in animal-derived and fermented foods. Some excellent sources include:
- Natto (fermented soybeans)
- Hard cheeses (like Gouda and Edam)
- Grass-fed butter and ghee
- Egg yolks
- Liver and other organ meats
In addition to vitamins K and D, you can find other beneficial vitamins and minerals in our Grass-Fed Beef Liver capsules. To learn more about this powerful ancestral multivitamin, check out our article "Desiccated Beef Liver Capsules: A Must-Have Supplement."
Foods High in Vitamin D3
Vitamin D3 is mainly found in fatty fish, fish liver oil, and some fortified dairy products. Here are some examples:
- Salmon
- Mackerel
- Sardines
- Cod liver oil
- Fortified milk and yogurt
Alternatively, you can supplement your diet with our Omega-3 Fish Oil softgels. To learn more about the benefits of fish oil, check out our article "Omega-3 Fish Oil for Heart, Brain & Mood Health."
Don't Forget to Catch Some Rays!
As mentioned earlier, your body can produce Vitamin D3 when exposed to sunlight. Aim for 10-30 minutes of midday sun exposure several times a week, depending on your skin type and location, to boost your Vitamin D3 levels naturally (13).
Supplementing with Vitamin K2 and D3
You might consider using supplements if you're struggling to meet your Vitamin K2 and D3 requirements through diet and sun exposure alone. Various forms of Vitamin K2 and D3 supplements are available, including capsules, drops, and sprays. If you're after capsules, try our Vitamin K2 + D3.
When taking supplements, it's crucial to remember that fat-soluble vitamins like K2 and D3 are best absorbed when taken with a meal containing dietary fat. So, don't hesitate to enjoy your supplements alongside a delicious, nutrient-dense meal!
The Bottom Line
Vitamin K2 and D3 are vital for fostering strong bones and a healthy heart, playing a significant role in maintaining optimal body function. You can support your overall well-being and enjoy a healthy, active lifestyle by including these essential nutrients in your diet through various food sources, sun exposure, and supplementation. Embrace the synergy of Vitamin K2 + D3, and experience their powerful impact on your health.
References:
- Schwalfenberg, G. K. (2017). Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. Journal of Nutrition and Metabolism, 2017. https://www.hindawi.com/journals/jnme/2017/6254836/
- Office of Dietary Supplements - Vitamin D. (2021). National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- van Ballegooijen, A. J., & Beulens, J. W. J. (2017). The Role of Vitamin K Status in Cardiovascular Health: Evidence from Observational and Clinical Studies. Current Nutrition Reports, 6(3), 197–205. https://link.springer.com/article/10.1007%2Fs13668-017-0210-6
- Palermo, A., Tuccinardi, D., & D'Onofrio, L. (2017). Vitamin K and osteoporosis: Myth or reality? Metabolism, 70, 57–71. https://www.sciencedirect.com/science/article/abs/pii/S0026049517300016
- Knapen, M. H. J., Drummen, N. E., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://link.springer.com/article/10.1007%2Fs00198-013-2325-6
- Christakos, S., Dhawan, P., Verstuyf, A., Verlinden, L., & Carmeliet, G. (2016). Vitamin D: Metabolism, Molecular Mechanism of Action, and Pleiotropic Effects. Physiological Reviews, 96(1), 365–408. https://journals.physiology.org/doi/full/10.1152/physrev.00014.2015
- Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://www.nejm.org/doi/full/10.1056/NEJMra070553
- Luo, G., Ducy, P., McKee, M. D., Pinero, G. J., Loyer, E., Behringer, R. R., & Karsenty, G. (1997). Spontaneous calcification of arteries and cartilage in mice lacking matrix GLA protein. Nature, 386(6620), 78–81. https://www.nature.com/articles/386078a0
- Libby, P., Ridker, P. M., & Hansson, G. K. (2011). Progress and challenges in translating the biology of atherosclerosis. Nature, 473(7347), 317–325. https://www.nature.com/articles/nature10146
- Geleijnse, J. M., Vermeer, C., Grobbee, D. E., Schurgers, L. J., Knapen, M. H. J., van der Meer, I. M., ... Witteman, J. C. M. (2004). Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study. Journal of Nutrition, 134(11), 3100–3105. https://academic.oup.com/jn/article/134/11/3100/4688389
- Wang, T. J., Pencina, M. J., Booth, S. L., Jacques, P. F., Ingelsson, E., Lanier, K., ... Vasan, R. S. (2008). Vitamin D deficiency and risk of cardiovascular disease. Circulation, 117(4), 503–511. https://www.ahajournals.org/doi/full/10.1161/circulationaha.107.706127
- Pilz, S., Verheyen, N., Grübler, M. R., Tomaschitz, A., & März, W. (2016). Vitamin D and cardiovascular disease prevention. Nature Reviews Cardiology, 13(7), 404–417. https://www.nature.com/articles/nrcardio.2016.73
- Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S–1688S. https://academic.oup.com/ajcn/article/80/6/1678S/4690518