We all know about the role of Vitamin D in keeping bone health and immunity in check, but a lesser known fact many of us miss out on is that taking Vitamin D, combined with another crucial nutrient, Vitamin K is essential. Both vitamins have unique functions in the body, and their combination contributes to maximally healthy living. Here’s why Vitamin D and K are essential to your health.
Vitamin D boosts calcium absorption—but Vitamin K helps direct it
Vitamin D plays a key role in the absorption of calcium. It helps the intestines to absorb calcium from food and supplements. Without Vitamin K, though, it could end up in the wrong places—soft tissues, arteries, or kidneys. Vitamin K activates proteins that guide calcium to where it’s needed most—bones and teeth—and prevents calcium buildup in blood vessels and organs.
Since Vitamin D increases calcium levels, Vitamin K is necessary in order for it to deposit there where it is needed. Vitamin K aids in activating osteocalcin, a protein within bones that binds to calcium and facilitates its deposition into the bone matrix. The two vitamins thus enhance not just the intake of calcium but also assist in the physical strengthening of bones over time.
A lack of Vitamin K can lead to irregularity in calcium deposition, thus weakening bones and raising the chances of arterial calcification. For this reason, health experts recommend taking both Vitamins D and K simultaneously. Combining Vitamin D with Vitamin K has a significant impact on bone mineral density. This powerful partnership plays a crucial role in preventing bone loss and reducing the risk of fractures.
Support for heart health and arterial health
Beyond their role in bone health, vitamins D and K also have a positive role in heart health as well. Vitamin K prevents arterial calcification, which may result in the increasing risk of atherosclerosis and other cardiovascular diseases. While Vitamin D maintains overall cardiovascular functioning in general, Vitamin K directs calcium to not accumulate within blood vessels, thus preventing the buildup of plaque, or generally the hardening and narrowing of these arteries. Collectively, they work toward a healthier heart with a better circulatory system.
Vitamin D and K are essential for immune function
Vitamins D and K also improve other body functions beyond bones and cardiovascular health. Vitamin D improves the regulation of the immune system to fight infections; and Vitamin K supports the immune cells by helping them work to avoid excessive inflammation in the body, hence preventing chronic diseases.
Even though each vitamin has its unique function in the body, combining both works symbiotically to give benefits ranging from strong bones to a healthy heart. Whether it be the prevention of bone loss, reducing cardiovascular risk, or a boost to your immune function, both the nutrients play a key role. And, of course, the best advice is to first consult a healthcare provider before taking a supplementation program and finding the right dosage for you.
2022 study by Indian researchers focused on synergistic Interplay of Vitamin D and K
A review study by researchers at Amity Institute of Food Technology and Sardar Vallabhbhai Patel University of Agriculture and Technology found evidences for the synergistic relationship between the status of Vitamin D and K status on bone and cardiovascular health. They found that Vitamin D and Vitamin K work in synergy and have a significant role in preventing bone fractures, low BMD, and cardiovascular disorders.
Easy ways to increase your Vitamin D intake
The doses of Vitamin K1 supplements in the studies varied from 200 µg to 1000 µg per day; in contrast the dose for Vitamin K2 supplements ranged from 50 µg to 90 µg.
“This research backs up the theory that Vitamin K and Vitamin D (both the Vitamins) work synergistically to prevent bone loss. Vitamin K2 has been shown in clinical trials to be effective as a means of managing osteoporosis and the avoidance of fractures independently. Considering the few research that have been included in the present systematic review, joint supplementation can also improve cardiovascular health,” the researchers have said.