Why take K2-m2 always with D3

By SWA

Taking vitamin K2 (often as MK-7) alongside vitamin D3 is a common recommendation for several reasons:

  1. Synergistic Relationship: Vitamin D3 and K2 work synergistically in the body. Vitamin D3 helps with the absorption of calcium in the gut, while Vitamin K2 helps in directing calcium to the bones and teeth, where it is needed, rather than allowing it to deposit in arteries and soft tissues. This teamwork helps in maintaining strong bones and a healthy cardiovascular system.

  2. Bone Health: Vitamin D3 increases the absorption of calcium, and vitamin K2 activates osteocalcin, a protein that integrates calcium into bone. Without K2, the calcium absorbed can be deposited in arteries, leading to heart disease.

  3. Cardiovascular Health: Vitamin K2 prevents arterial calcification by activating Matrix Gla-protein (MGP), which inhibits calcium from depositing in the blood vessels. This is crucial as Vitamin D3 increases overall calcium levels, which can be a risk factor for arterial calcification if not properly managed.

  4. Improved Efficacy: Some studies suggest that these vitamins taken together are more effective than when taken separately, especially in terms of bone and cardiovascular health.

  5. Dosage and Ratio: The exact ratio and dosage of Vitamin D3 and K2 can vary depending on individual health needs and specific products. It's important to follow the manufacturer's recommendations or consult with a healthcare provider for personalized advice.

  6. Safety and Tolerance: Generally, both vitamins are well-tolerated and considered safe for most people, but as with any supplement, it's important to consult with a healthcare provider, especially if you have any health conditions or are taking medications that might interact with these vitamins.

In summary, taking vitamin K2 with D3 is believed to ensure that calcium is efficiently utilized for bone health and to reduce the risk of calcium deposition in arteries, enhancing the benefits of both vitamins while minimizing potential risks.

Vitamin K2 in natural products

 vitamin K2 is found in several natural food sources, although its concentration can vary significantly. Here are some common natural sources of vitamin K2:

  1. Natto: This traditional Japanese food made from fermented soybeans is one of the richest sources of vitamin K2, specifically in the form of MK-7. Natto is unique due to its specific fermentation process.

  2. Dairy Products: Certain types of cheeses, especially hard cheeses like Gouda and Brie, are good sources of vitamin K2. The amount and type of K2 can vary depending on the bacterial cultures used in making the cheese.

  3. Egg Yolks: Eggs, particularly the yolks, contain vitamin K2, though the amount can vary based on the diet of the chickens.

  4. Meat: Certain meats, particularly liver and other organ meats, contain vitamin K2. The content can vary depending on the animal's diet and lifestyle.

  5. Fermented Foods: Other fermented foods besides natto, like certain types of fermented sauerkraut or kefir, can also contain vitamin K2, depending on the bacteria used in the fermentation process.

  6. Butter and Other High-Fat Dairy Products: Grass-fed dairy products like butter can be a source of vitamin K2.

The type of vitamin K2 found in these foods is mainly MK-4 (from animal sources) and MK-7, MK-8, and MK-9 (from fermented foods). The bioavailability and efficacy of different forms can vary. For instance, MK-7, commonly found in natto and some cheeses, is known for its longer half-life in the body, making it particularly effective.

It's worth noting that the standard Western diet may not provide sufficient amounts of vitamin K2 for optimal health, and the intake of this vitamin is often less than optimal in many people's diets. 
 

Vitamin D3 benefit 

Vitamin D3, also known as cholecalciferol, is a form of vitamin D that offers several significant health benefits:

  1. Bone Health: Vitamin D3 is crucial for calcium and phosphorus absorption in the gut, which are vital for maintaining bone density and strength. This role is particularly important in preventing osteoporosis and fractures in older adults.

  2. Immune System Support: It plays an essential role in immune function. Vitamin D3 enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation.

  3. Mood Regulation and Mental Health: There's evidence suggesting that vitamin D3 may play a role in mood regulation and may help in the management of conditions like depression. Exposure to sunlight, which stimulates vitamin D production in the skin, is known to have mood-lifting properties.

  4. Reduced Risk of Certain Diseases: Adequate vitamin D3 levels have been linked to a reduced risk of diseases such as multiple sclerosis and certain types of cancer, including colon, prostate, and breast cancers.

  5. Heart Health: Vitamin D3 may contribute to heart health and aid in preventing conditions like hypertension (high blood pressure), heart disease, and heart failure. Its role in calcium regulation also helps in preventing the calcification of arteries.

  6. Supports Diabetes Management: Some studies suggest that vitamin D3 might play a role in insulin regulation and has been linked to a lower risk of type 2 diabetes.

  7. Muscle Function: Sufficient levels of vitamin D3 are important for maintaining muscle strength and preventing muscle weakness, which is particularly important in the elderly to reduce the risk of falls.

  8. Supports Lung Function and Cardiovascular Health: Vitamin D3 can influence lung function and cardiovascular health, possibly through anti-inflammatory mechanisms.

It's important to note that while vitamin D3 has many potential health benefits, it's possible to have too much of it, which can lead to negative health effects such as hypercalcemia (high levels of calcium in the blood). This can cause symptoms like nausea, weakness, and frequent urination. Vitamin D3 levels can be easily checked with a blood test, and supplementation should be done under the guidance of a healthcare provider, especially if high doses are used. Vitamin D3 is produced by the body in response to skin being exposed to sunlight and is also available through dietary sources and supplements.

© 2000-2025 Sieglinde W. Alexander. All writings by Sieglinde W. Alexander have a fife year copy right. Library of Congress Card Number: LCN 00-192742 ISBN: 0-9703195-0-9

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