When it comes to maintaining strong and healthy bones, two essential vitamins stand out for their partnership: vitamin D3 and vitamin K2. While each plays a significant role on its own, their combined effects drive the building and maintenance of healthy bone tissue. Understanding the dynamic relationship between these two vitamins is key for maintaining a lifetime of strong and resilient bones. Let's explore how vitamin D3 and vitamin K2 work together to fortify your skeletal system and keep you feeling strong.
The Sunshine Vitamin: Vitamin D
Often referred to as the "sunshine vitamin" because our bodies produce it when exposed to sunlight, vitamin D’s benefits are numerous from bone health to immune system resilience to supporting a healthy heart. Vitamin D appears to be necessary for the healthy functioning of almost every organ system as vitamin D receptors are present in nearly all tissues and cells of the body.1
The Bone-Health Benefits of Vitamin D3
Cholecalciferol, also known as vitamin D3, plays a crucial role in enhancing calcium absorption and ensuring its effective deposition into bones. Here are some key insights into how vitamin D3 supports bone mineralization:
- Calcium absorption and reabsorption: Vitamin D3 is crucial for helping our bodies absorb calcium as well as phosphorus (two key bone building blocks) from the food we eat.2,3 Without it, even a calcium-rich diet can leave our bones depleted of the essential minerals they need for strength and structure. In fact, without adequate vitamin D3, only 10-15% of dietary calcium is absorbed from the food we eat,4 making vitamin D3 crucial for adequate calcium absorption. Vitamin D3 is also necessary for the reabsorption of calcium in the kidneys when calcium levels are low.5
- Bone growth and repair: Vitamin D3 is a key player in the growth and repair of bone tissue, bolstering bone mineral density. Vitamin D3 binds to a receptor in osteoblasts, the cells that build new bone, regulating genes involved in bone mineralization6 and ensuring that calcium is properly deposited in our bones, keeping them dense and resilient.
- Muscle function: Studies have shown that low vitamin D levels have been correlated with muscle pain, muscle weakness, and a greater propensity for falls and fractures in elders.7 In contrast, vitamin D supplementation has been shown to reverse this weakness and risk of falling.8 Maintaining adequate levels of vitamin D3 helps to support healthy muscle function, which is essential for balance and coordination.
The Vitamin K Family: Vitamins K1 and K2
The vitamin K family consists of two main groups: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones).
Vitamin K2’s primary role is in regulating where calcium is deposited, which is crucial for bone health as well as cardiovascular health. Vitamin K2 (particularly in the form of menaquinone-7, MK-7) appears to be more effective for supporting bone mineralization due to greater bioavailability and a longer half-life.9
The Bone-Building Benefits of Vitamin K2
Vitamin K2 has the important job of regulating where calcium gets deposited which is crucial for strong bones as well as heart health. Here’s how vitamin K2 supports healthy bone mineralization:
- Activation of calcium-regulating proteins: Vitamin K2 activates vitamin K-dependent proteins, which bind calcium to the bone matrix and prevent calcium from building up in the arteries, enhancing bone density, improving bone strength, and allowing for healthier blood flow.10
- Addresses the “calcium paradox:”* This phenomenon, whereby calcium accumulates in the arteries instead of in the bones, leads to weak bones (osteoporosis) and vascular calcification (a precursor to atherosclerosis and coronary artery disease). Current research has indicated a direct correlation between the two: a deficiency of vitamin K2. The dual function of vitamin K2 underscores the importance of adequate vitamin K2 levels for maintaining bone density and overall cardiovascular health.11
Synergistic Partnership
Vitamin D and vitamin K work together as a team to create and maintain strong bones. Here's how their synergy works:
- Enhanced calcium utilization: Vitamin D3 boosts calcium absorption from the gut, while vitamin K2 ensures that calcium is deposited in the bones rather than the arteries. This teamwork helps maintain bone density and reduces the risk of cardiovascular issues.
- Improved osteocalcin activity: Vitamin D3 also enhances the production of osteocalcin, a protein important for bone mineralization, and osteocalcin requires K2 to effectively bind calcium, demonstrating the synergistic effect of the two vitamins.12
- Improved bone health:* Current research suggests that the combination of vitamin D3 and vitamin K2 leads to better bone health outcomes compared to taking either vitamin alone.13
How to Get Your D3 and K2 Fix
So how can you ensure you're getting enough of these bone-boosting vitamins? Here are some tips:
- Get sunlight: Spend time outdoors to soak up some sun for natural vitamin D3 production but make sure that you get enough sun for your skin type without burning.
- Include foods high in K2: Foods like fatty fish, pastured eggs, and grass-fed dairy products are great sources of vitamin K2. Additionally, fermented foods like natto, sauerkraut, and certain cheeses are also helpful sources.
- Include healthy fats: Vitamins D3 and K2 are fat-soluble vitamins, meaning that they need fat to be absorbed. Make sure to include healthy fats such as grass-fed butter, olive oil, and avocados when consuming these foods.
- Dietary supplements: Consider a high-quality supplement that combines both vitamin D3 and K2, especially if you have limited sun exposure or dietary restrictions. Always consult with a healthcare professional prior to supplementing to make sure you’re taking the correct dose of each vitamin for you.
Vitamin D3 and vitamin K2 are a formidable team in the quest for strong, healthy bones. By understanding and harnessing the synergistic benefits of these vitamins, you can support your bone health in a fun and effective way.
If you enjoyed this blog, you may also like these:
Heart Health Heroes: The Vital Roles of Vitamin D3 and Vitamin K2
Nourish Your Body with Vitamin D3 and Vitamin K2
Why You Should Include Vitamin K2 With Your Vitamin D3 Supplement
How Fat-Soluble Vitamins A, E, D, and K Work Together
References:
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6. van de Peppel J et al. Front Physiol. 2014;5:137.
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12. Koshihara Y et al. J Bone Miner Res. 1997;12(3):431-438.
13. Kuang X et al. Food Funct. 2020;11(4):3280-3297.
