From the Guidelines
The combination of magnesium, vitamin D3, and vitamin K2 has been observed to have synergistic effects on bone health and cardiovascular function.
Key Effects
- Bone Health: The combination of these supplements can enhance bone mineral density, with vitamin D3 playing a crucial role in maintaining optimal bone health by regulating calcium metabolism 1.
- Cardiovascular Function: Vitamin D3 and magnesium have been associated with a reduced risk of cardiovascular disease, with magnesium also contributing to blood pressure regulation 1.
Recommended Dosage
A daily dose of:
- 200-400 mg of magnesium
- 2,000-5,000 IU of vitamin D3 (cholecalciferol)
- 45-180 mcg of vitamin K2 (menatetrenone) has been suggested to achieve these benefits over a period of 6-12 months.
Important Considerations
- Vitamin D3 is considered more effective than vitamin D2 in raising and maintaining 25(OH)D levels, especially when dosing intervals are longer 1.
- The optimal serum level of 25-hydroxyvitamin D for overall health is still unknown, but a level of 30 ng/mL or higher is recommended for bone health 1.
From the Research
Effects of Combining Magnesium, Vitamin D3, and Vitamin K2
- The combination of vitamin D3 and vitamin K2 has been shown to have a beneficial effect on bone mineral density in patients with osteoporosis 2, 3.
- A study found that combined administration of vitamin D3 and vitamin K2 increased bone mineral density of the lumbar spine in postmenopausal women with osteoporosis, compared to calcium administration alone 2.
- Another study found that continuous combined therapy with vitamin K2 and vitamin D3 for 2 years markedly increased bone mineral density in postmenopausal women with osteopenia and osteoporosis 3.
- The addition of magnesium to vitamin D3 supplementation has been shown to be more effective in increasing serum 25-hydroxyvitamin D concentrations compared to vitamin D3 supplementation alone 4.
- A study found that patients with type 2 diabetes mellitus who received a combination of vitamin D3 and vitamin K2 supplements had a significant decrease in glycemia, HOMA-IR, and percentage of pancreatic beta cells, as well as a decrease in undercarboxylated osteocalcin and an increase in carboxylated osteocalcin levels 5.
- The combination of vitamin K2 and vitamin D3 has also been shown to have a beneficial effect on bone metabolism in children with acute lymphoblastic leukemia, with an increase in osteoprotegerin/receptor activator nuclear kappa B ligand ratio and a decrease in undercarboxylated osteocalcin levels 6.
Mechanisms of Action
- Vitamin D3 and vitamin K2 work together to regulate bone metabolism, with vitamin D3 promoting calcium absorption and vitamin K2 activating osteocalcin, a protein that helps to incorporate calcium into bone tissue 2, 3.
- Magnesium is a cofactor that assists vitamin D metabolism, and its addition to vitamin D3 supplementation may enhance the effectiveness of vitamin D3 in increasing serum 25-hydroxyvitamin D concentrations 4.
- The combination of vitamin D3, vitamin K2, and magnesium may have a synergistic effect on bone health, with each nutrient playing a unique role in regulating bone metabolism and density.