From the Research
When taking vitamin D3, it is recommended to include 100-200 micrograms (mcg) of vitamin K2 daily, particularly the MK-7 form, to ensure proper calcium mobilization and bone health. This combination is supported by recent studies, such as the 2020 meta-analysis published in Food & Function 1, which found that vitamin K combined with vitamin D significantly increased total bone mineral density and decreased undercarboxylated osteocalcin. The 2024 review published in Nutrients 2 also highlights the importance of vitamin K in maintaining bone health, particularly in combination with vitamin D.
Key points to consider:
- The ratio of vitamin D3 to vitamin K2 is not fixed, but for typical vitamin D3 supplementation (1,000-5,000 IU daily), 100-200 mcg of K2 is appropriate.
- Vitamin K2 works by activating proteins like osteocalcin and Matrix Gla Protein that regulate calcium deposition.
- If you're on blood thinners like warfarin (Coumadin), consult your healthcare provider before taking vitamin K supplements as they may interfere with your medication.
- For most healthy adults, taking these vitamins with a meal containing some fat improves absorption since both are fat-soluble vitamins.
- Studies such as the 2019 study published in The Journal of steroid biochemistry and molecular biology 3 and the 2014 study published in the Journal of the American Board of Family Medicine 4 provide additional context on vitamin D supplementation, but the most relevant and recent evidence for vitamin K and D combination is found in the 2020 meta-analysis 1 and the 2024 review 2.