The Benefits of Vitamins D3 and K2 Together
The Benefits of Vitamins D3 and K2 Together
Building strong bones ... From childhood, we’ve heard how important it is. Think back to commercials touting “with vitamin D for growing strong bones.” Now, as adults, we learn valuable lessons about the benefits of bone strength—and that vitamin K has a key role to play.
What are Vitamins D3 and K2 and What Do They Do?
Let’s back up. Why are these two vitamins vital to the body, especially in conjunction with bone and circulatory health?
Vitamin D3 for Bones, Immune Function, Nerves and Mood
Vitamin D increases the body’s absorption of calcium and phosphorus. It is commonly found in foods such as fish, eggs and cheese, as well as through exposure to sunlight. Vitamin D supports bone growth and helps the body bolster its immune defenses. It works to maintain healthy nerves and muscles and regulate our mood.1,2 Vitamin D is also linked to healthy skin and sleep patterns.
Vitamin D comes in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Research suggests our bodies may prefer the D3 form, finding that D3 supplements are generally better at boosting and maintaining vitamin D levels compared to D2.3
Vitamin K2 for Blood, Bones and Metabolism
The primary benefits of vitamin K are to help the body produce clotting factors along with proteins that support healthy bones and tissues. Vitamin K exists in two main forms: K1 (phylloquinone), mostly found in leafy greens, and K2 (menaquinones), which has subtypes like MK-4 and MK-7. K2 in particular helps to direct calcium out of the arteries and other soft tissues and into the bones, which promotes both bone and cardiovascular health.4 Unfortunately, MK-7 isn’t found in commonly eaten foods, which may lead to deficiencies.5,6,7
What are the Benefits of Taking Vitamins D3 and K2 Together?
As research into these compounds continues, scientists are beginning to see evidence suggesting that vitamins D3 and K2 are best taken together, as it may reinforce their mutual effectiveness, particularly for bones, teeth and cardiovascular health. Both separately and together, they may offer a host of benefits when taken as daily dietary supplements.
Strong Bones and Teeth
By aiding in the effective transfer of calcium to where it is needed, vitamins D3 and K2 help to build healthy bones and teeth.8,9
Circulatory Health and Blood Clotting
The combination of D3 and K2 helps regulate calcium levels in the body to support arterial health and cardiovascular function. K2 in particular also activates proteins necessary for healthy blood clotting.10
Mental Health and Mood Regulation
Vitamin D3 has been linked to improved mood and general mental well-being. D3 and K2 together may also help maintain mental functions like focus and memory as well as overall brain health.11
How to Take Vitamin D3 and K2
This dynamic duo of bone health helpers is available, both individually and combined, in a variety of formats including capsules, powders, gummies and more. To ensure the maximum benefits of their synergy, we suggest choosing a combined format, easily taken with breakfast or lunch.
You may want to consider our Swanson® veggie capsules available in your choice of low dose and extra strength options. Both feature the best-absorbed forms of vitamins D and K to help support proper calcium utilization in the body. And, to support your other dietary concerns, our vegan D3 is derived from lichen, and the K2 is soy-free and sourced from chickpeas as MK-7.
Can Vitamins D3 and K2 Be Taken with Other Supplements?
For optimal bone health benefits, it may be helpful to take D3 and K2 in conjunction with calcium and magnesium.13,14 Studies have found a combination of bone health nutrients to be superior to any single nutrient alone.
D3 and K2 should not be taken with other supplements that include vitamin D, such as multivitamins.
In addition, both vitamins K and D can interact with certain medications. While not a complete list, D3/K2 supplements may interfere with the following medications:
- Warfarin, a blood thinning medication, due to reduced anticoagulant effect and potentially raising the chance of blood clots
- Antibiotics
- Thiazide diuretics (“water pills”), due to a chance of increased side effects
- Some heart and cholesterol medications, such as certain statins and bile acid sequestrants
As always, consult with your doctor before beginning the use of any dietary supplement, especially if you take any medications.
Side Effects
Both vitamin D and K are generally well-tolerated. However, for some individuals, vitamin D can cause mild issues including upset stomach, diarrhea and nausea.
A Dynamic Duo Supporting Bone and Cardiovascular Health
We’re excited to see what current and future scientific studies into these two essential vitamins may reveal about their benefits, both separately and when taken together. What we do know is that supporting bone, dental and cardiovascular health is an outcome we wish for ourselves and all of our customers.
You be well, now.
Swanson
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 dedicated to creating evidence-based health content that empowers individuals to take an active role in their healthcare. Areas of expertise include dietary supplements, over-the-counter medications, prescription drugs, vaccines, weight loss, cancer, eye care, and more. She has 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
- The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis. Pubmed, .
- Vitamin D Fact Sheet for Health Professionals. Read source
- Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Read source
- The Inhibitory Roles of Vitamin K in Progression of Vascular Calcification. Read source
- What To Know About Vitamin K2 and Its Health Benefits. Read source
- 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
- Vitamin K Fact Sheet for Health Professionals. Read source
- The Clinician’s Guide to Prevention and Treatment of Osteoporosis. Read source
- Influence of Vitamin K on Bone Mineral Density and Osteoporosis. Read source
- The Synergistic Interplay Between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Read source
- Vitamin K2. Read source
- Vitamin K-induced effects on body fat and weight: results from a 3-year vitamin K2 intervention study. Eur J Clin Nutr.
- Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Read source
- Role of Magnesium in Vitamin D Activation and Function. Read source
