Vitamin D3 and K2: Benefits and How They Work Together
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- Written by: Tweaksly Staff
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When it comes to optimizing your health naturally, vitamin D3 and K2 are a dynamic duo you don’t want to overlook. While each of these nutrients has important roles individually, combining them can offer even more powerful benefits for your bones, heart, and overall well-being.
In this guide, we’ll break down exactly why vitamin D3 and K2 work better together, how they support your body, and the top supplement options to help you get started.
What is Vitamin D3?
Vitamin D3 (cholecalciferol) is the most biologically active form of vitamin D that your body produces when your skin is exposed to sunlight. It helps regulate calcium and phosphorus levels, both of which are essential for maintaining strong bones and teeth. Without enough D3, even a calcium-rich diet might not be enough to protect you from fractures, osteoporosis, or weakened muscles.
What is Vitamin K2?
Vitamin K2 (menaquinone) is less talked about but just as crucial. It directs calcium where it’s needed most—into your bones and teeth—and away from soft tissues like arteries, where it could otherwise cause harm. K2 is found naturally in fermented foods like natto, certain cheeses, and also in animal products like egg yolks and liver.
Why Vitamin D3 and K2 Work Better Together
While vitamin D3 boosts calcium absorption into your bloodstream, vitamin K2 ensures that calcium is deposited in the right places. Without K2, calcium may end up in your arteries instead of your bones, potentially increasing the risk of arterial stiffness and heart problems.
Therefore, taking vitamin D3 and K2 together helps maximize the benefits of calcium, supporting not just bone strength but also heart health.
In fact, research cited by the National Institutes of Health1 (NIH) shows that K2 may significantly reduce the risk of vascular calcification when used alongside D3.
Major Health Benefits of Vitamin D3 and K2
Now that we understand how vitamin D3 and K2 complement each other, it’s easy to see why taking them together can offer powerful health benefits. By working in harmony, these two nutrients not only help manage calcium in the body but also protect key systems like your bones, heart, and muscles.
Let’s take a closer look at the major ways vitamin D3 and K2 can support your overall well-being.
Stronger, Healthier Bones
Together, vitamin D3 and K2 help optimize calcium absorption and utilization.
As a result, they support the development of stronger bones and reduce the risk of fractures as you age.
Cardiovascular Health Protection
Vitamin K2 activates proteins that help prevent calcium buildup in arteries.
This process promotes more flexible blood vessels and better overall heart health, especially when combined with D3.
Improved Mood and Immune Support
Vitamin D3 alone has been associated with better mood regulation and stronger immune responses.
Adding K2 may enhance these benefits further by supporting better mineral balance in the body.
Enhanced Muscle Function
Sufficient vitamin D3 levels help maintain muscle strength, balance, and coordination.
With K2 ensuring calcium stays out of soft tissues, your muscles may also function more efficiently.
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Vitamin D3 and K2: Benefits and How They Work Together
How to Maximize Absorption of Vitamin D3 and K2
Getting the right dose is important, but absorption matters just as much. Here’s how you can help your body get the most out of these vital nutrients:
- Take them with fat: Both vitamin D3 and K2 are fat-soluble, meaning they absorb best when consumed with healthy fats like avocado, olive oil, or nuts.
- Choose supplements with MCT oil or olive oil bases: Many high-quality supplements use these oils to boost absorption naturally.
- Stay consistent: Regular daily intake helps maintain optimal blood levels for ongoing health benefits.
These simple strategies can make a noticeable difference in how well your body utilizes vitamins D3 and K2.
Top Highly Absorbable Vitamin D3 + K2 Supplements
When shopping for a vitamin D3 and K2 supplement, it’s important to choose products from reputable brands that prioritize purity, potency, and bioavailability. Here are three top picks:
Thorne Vitamin D/K2 Liquid Drops –Best Liquid Option
Why it’s recommended:
Thorne is known for exceptional purity and quality. Their liquid formula combines vitamin D3 with vitamin K2, which helps direct calcium to the bones (and away from arteries).
Highlights:
✔ Highly bioavailable liquid form
✔ NSF Certified for Sport
✔ Ideal for those who prefer drops over pills
Cons:
➖ Slightly pricier than standard capsules
Sports Research Vitamin D3 + K2 Softgels –Best Overall
Why it stands out:
Sports Research is well-known for creating clean, high-quality supplements.
Their D3 and K2 softgels pair plant-based D3 (from lichen) with K2 as MK-7 (the more bioavailable, long-lasting form). The formula is infused in coconut oil, promoting even better absorption.
Highlights:
✔ Non-GMO, gluten-free, and third-party tested
✔ Uses superior MK-7 form of vitamin K2
✔ Easy-to-swallow softgels
Cons:
➖ A little pricier than standard options, but worth it for quality
MaryRuth Organics Vitamin D3 + K2 Spray –Best for Convenience
Why it’s a top pick:
For those who dislike pills, MaryRuth’s D3 + K2 oral spray is a game-changer.
It’s made with vegan-friendly ingredients and offers a quick, easy way to get your daily dose. Plus, it’s flavored naturally, making it more pleasant to take consistently.
Highlights:
✔ Vegan, non-GMO, and organic ingredients
✔ Convenient spray format for on-the-go use
✔ Formulated with MCT oil for absorption
Cons:
➖ Some may find the taste a bit strong
Conclusion
Pairing vitamin D3 and K2 is one of the smartest moves you can make for your long-term health. Together, they ensure that calcium strengthens your bones instead of harming your arteries. Whether you prefer liquid drops, softgels, or a quick spray, choosing a high-quality D3 and K2 supplement can help you enjoy stronger bones, a healthier heart, and better overall vitality.
Ready to start? Consistency is key! A small daily habit not could lead to major benefits down the road.
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References:
- Hasific, S., Øvrehus, K. A., Hosbond, S., Lambrechtsen, J., Kumarathurai, P., Mejldal, A., Ravn, E. J., Rasmussen, L. M., Gerke, O., Mickley, H., & Diederichsen, A. (2023). Effects of vitamins K2 and D3 supplementation in patients with severe coronary artery calcification: a study protocol for a randomised controlled trial. BMJ open, 13(7), e073233. https://doi.org/10.1136/bmjopen-2023-073233
