Do you know that the combined benefits of Vitamin D3 and K2 can work wonders for your bone and heart health? Together, they do more than just complement each other—they create a dynamic synergy! D3 helps your body absorb calcium, while K2 ensures it goes to the right places, like your bones, instead of your arteries. It's the ultimate combo for strong bones, a healthy heart, and a happier you!
Don’t worry if you didn’t get it—let’s break it down simply,
Why Combining Vitamin D3 with K2 Is Essential for Your Bone and Heart Health?
Up until now, you probably know that Vitamin D3 plays a key role in helping your body absorb calcium. It’s great for bone health, right? But here’s where things can get tricky: if you keep taking Vitamin D3 without adding Vitamin K2 into the mix, the excess calcium that’s absorbed can start ending up in places it shouldn’t—like your arteries. Over time, this can lead to a condition called calcificatin, where calcium builds up and hardens the arteries, increasing the risk of heart disease and other cardiovascular issues.
source:betteryou.com
This is where Vitamin K2 steps in to save the day. You can think of it as a traffic controller for calcium. While D3 helps bring calcium into the bloodstream, K2 gives it directions, making sure it goes to the right places—like your bones and teeth—where it’s needed most. It also helps prevent calcium from being deposited in soft tissues like your arteries, where it could cause problems.
So, while Vitamin D3 does the heavy lifting by absorbing calcium, Vitamin K2 ensures everything stays on track and your body gets the full benefits, without the risks.
This combination isn’t just a good idea; it’s essential for long-term health, especially when you want to keep your bones strong and your heart healthy.
You can read more about the study and its findings on the combined benefits of Vitamin D3 and K2 for bone health and cardiovascular function here: Grober et al., 2013. (1)
Missed Sunlight? Here’s Why You Need Vitamin D3?
Most of us spend our days indoors—whether it’s at the office, working from home, or just glued to screens. When was the last time you sat in the sun for 15–20 minutes without sunscreen? Exactly. It’s not happening often enough, is it?
Here’s the deal: your body makes vitamin D3 when your skin gets sunlight, but if your "outdoor time" is limited to walking to your car or popping out for a coffee, you’re probably not making enough. And it’s not just about sunlight; during winter months or in places with heavy pollution, even if you step outside, the UVB rays that help produce D3 might not even reach you!
So what happens without D3? Your bones might get weaker, your immunity takes a hit (ever wonder why people get sick more in winter?), and you might feel tired or low for no apparent reason. D3 helps your body absorb calcium, keeps your mood in check, and supports your overall energy.
Now, if you’re thinking, “But I drink milk or eat fortified cereal!”—sure, those help a bit. But getting enough D3 from food alone is tough unless you’re eating fatty fish like salmon or mackerel daily (and who has time or the tastebuds for that all the time?).
The easiest fix? A D3 supplement. It’s like giving your body the sunlight it’s missing, minus the tan or risk of sunburn. Just a simple addition to your daily routine, and boom—you’ve got the sunshine vitamin sorted. Life’s complicated enough; your health doesn’t have to be!
Why You Need to take Vitamin K2?
If your meals look like quick sandwiches, instant noodles, or salads with basic toppings, you’re probably not getting enough K2. Why? Because it’s mostly in foods like natto (ever heard of it?), certain aged cheeses, and organ meats. Be honest—when was the last time you had any of those? Exactly.
Let’s get practical. Say you’ve been taking vitamin D3 (good on you!), but your diet doesn’t include fancy fermented foods or liver pâté (because, same). Your body’s calcium situation could use a little nudge. K2 fixes that. Think of it like teamwork—D3 opens the door, and K2 carries the calcium to the right shelf.
And for those of us who barely have time to cook, let alone plan meals rich in K2, a D3+K2 supplement is like a shortcut to balance. You don’t need to change your entire lifestyle—just a quick addition to your routine, and you’re set! Makes sense, right?
To get the best benefits of Vitamin D3, Goldman Laboratories is excited to introduce their brand-new product: Liposomal Vitamin D3, K2, and C. This new formula combines the powerful effects of Vitamin D3 and K2 with Vitamin C, optimising your body’s ability to absorb calcium for stronger bones while also promoting heart health.
Vitamin D | 2000ui
Vitamin K2 | 45 mcg
Vitamin C | 75mg
Why Add Vitamin C?
We’ve also added Vitamin C to our Vitamin D3 and K2 combination for several important reasons, making this supplement even more effective in supporting your overall health.
First, Vitamin C is a powerful antioxidant that helps protect your cells from damage caused by free radicals, which can contribute to aging and chronic diseases. But its benefits go beyond that—it also plays a critical role in collagen production. Collagen is essential for maintaining the health of your skin, bones, and joints, and Vitamin C helps to keep your bones strong and flexible by supporting the synthesis of collagen in the bone matrix.
When combined with Vitamin D3 and K2, Vitamin C can enhance bone health even further. Vitamin D3 helps with calcium absorption, and Vitamin K2 ensures that calcium is directed to your bones and not soft tissues like your arteries. Vitamin C supports the structural integrity of bones and cartilage, making sure that your body has the strength and support it needs to keep everything functioning properly.
Additionally, Vitamin Cis known to support the immune system, working in synergy with Vitamin D3, which is vital for immune function as well. Together, they help your body stay healthy and strong, ensuring that you get the most out of your daily supplements.
By adding Vitamin C, we’ve created a supplement that not only supports bone health and cardiovascular function (thanks to Vitamin D3 and K2) but also promotes collagen formation, supports your skin, joints, and immune health, and enhances overall well-being. It’s a complete formula designed to take care of your body from the inside out.
What Makes Our Supplement Special?
It is the use of liposomal encapsulation. This process significantly increases the benefits of Vitamin D3 and K2 by improving their absorption. Normally, vitamins can lose their potency as they pass through the digestive system, but liposomal encapsulation helps protect these vitamins and allows them to reach your bloodstream more effectively.
By encasing the vitamins in tiny fat particles, liposomal encapsulation ensures that more of the nutrients are absorbed by your body. This means you get more out of each dose of Vitamin D3, which helps with calcium absorption and bone health, and Vitamin K2, which directs calcium to your bones and prevents it from accumulating in places like your arteries. Essentially, liposomal encapsulation helps enhance the overall effectiveness of these vitamins, giving you superior benefits for bone health, heart function, and overall well-being.
If you want to maximize the benefits of Vitamin D3 and K2, liposomal encapsulation is the key.
Foods High in Vitamin D3
1. Fatty Fish: Salmon, mackerel, sardines, and tuna are among the best sources of Vitamin D3. These fish are not only delicious but also packed with omega-3 fatty acids, which complement the benefits of Vitamin D3 in maintaining strong bones and supporting brain health.
2. Egg Yolks: Eggs from free-range or pasture-raised chickens contain higher levels of Vitamin D3 compared to conventionally raised chickens. They are a convenient and versatile option for adding Vitamin D to your diet.
3. Fortified Foods: Many foods like cow's milk, plant-based milk (soy, almond, oat), orange juice, and cereals are fortified with Vitamin D3. This fortification helps combat widespread deficiencies, especially in regions with less sun exposure.
4. Codliver Oil: A traditional remedy, cod liver oil is a highly concentrated source of Vitamin D3. It’s particularly beneficial for those with limited dietary options for this vitamin.
5. Mushroom (UV exposed) While not a source of D3, UV-exposed mushrooms provide Vitamin D2, a plant-based form of the vitamin. Though less effective than D3, it can still contribute to overall Vitamin D levels.
Foods High in Vitamin K2
1. Natto:
This fermented soybean dish from Japan is a powerhouse of Vitamin K2. Natto is unique for its high content of the MK-7 form of K2, which is highly bioavailable and long-lasting in the body.
2. Cheese: Aged cheeses like Gouda and Brief contain significant amounts of Vitamin K2. The fermentation process increases the K2 content, making cheese a tasty and nutrient-dense option.
3. Egg Yolks: Like with Vitamin D3, pasture-raised eggs are also a good source of Vitamin K2, highlighting the nutritional versatility of this food.
4. Liver and Organ Meats:Liver, particularly from grass-fed animals, is rich in Vitamin K2. While not everyone’s favourite, it is one of the most nutrient-dense foods available.
5. Fermented Foods: Foods like sauerkraut, miso, and kimchi provide small amounts of Vitamin K2, especially if they are traditionally prepared.
FAQ
1. How do I know if I need a supplement for D3 and K2?
If you don’t get enough sunlight or eat a diet rich in Vitamin K2, you might be at risk of deficiency. Symptoms like bone pain, weakness, or signs of cardiovascular issues (such as high blood pressure) may suggest a deficiency. Blood tests can confirm deficiencies, and a healthcare provider can recommend the appropriate supplementation.
2. Can you take vitamin D3 and K2 at empty stomach?
It’s not ideal.These vitamins are fat-soluble, meaning they require dietary fat to be properly absorbed by your body. Without fat in your meal, your body might struggle to absorb them effectively, which can lead to reduced blood levels and diminished health benefits.
When taken without food, a significant portion of the vitamins may pass through your digestive system without being utilised. This can compromise their ability to support calcium absorption, bone health, and cardiovascular protection. For the best results, it's ideal to take Vitamin D3 and K2 with a meal that includes healthy fats, such as those from avocados, nuts, seeds, or olive oil.
3. Are there any side effects of taking too much Vitamin D3 and K2 together?
Yes, taking too much Vitamin D3 and K2 together can lead to side effects, symptoms may include:
- Nausea and vomiting
- Weakness and fatigue
- Frequent urination and excessive thirst
- Confusion or cognitive impairment
- Kidney damage over time
4. Can taking Vitamin K2 interfere with blood-thinning medications?
Yes, if someone is on blood-thinning medication (like warfarin), they should avoid taking Vitamin K2 without consulting a healthcare provider. Vitamin K2 can interfere with the medication's effectiveness because it plays a role in blood clotting, and blood thinners are meant to reduce clotting.
Therefore, taking Vitamin K2 may counteract the effects of the medication, potentially increasing the risk of blood clots. Always consult a doctor before combining Vitamin D3 and K2 with blood-thinning medications.
5. How do I know if I need a supplement for D3 and K2?
If you experience symptoms like bone pain, weakness, joint discomfort, or cardiovascular issues (e.g., high blood pressure), you may be deficient in Vitamin D3 or K2. Individuals with limited sunlight exposure or a diet low in Vitamin K2-rich foods are at higher risk.
A blood test is the most accurate way to confirm a deficiency. If you suspect a deficiency, consult a healthcare provider who can recommend the right supplementation for you.
6. How Much Vitamin D Per Day?
According to the NHS, the dosage of vitamin D you need each day is 10μg or 400 IU for adults. The safe upper limit for vitamin D is 100μg (4,000 IU) a day. (3)
7. How Much Vitamin K Per Day?
According to the NHS, the dosage of vitamin K supplements you need each day is approximately 1 microgram of vitamin K for each kilogram of body weight for adults.
For example, someone who weighs 65 kg would need 65μg (micrograms) a day of vitamin K, while a person who weighs 75 kg would need 75μg a day. The safe upper limit of vitamin K is around 1mg. According to the NHS, taking this much per day is unlikely to cause any harm.
8. Should I take vitamin D3 and K2 in the Morning or at Night?
There isn’t a strict rule about the exact timing for taking Vitamin D3 and K2, but there are some general guidelines that can help maximize their benefits.
- Vitamin D3 is commonly taken in the morning because it can boost energy levels and mood for the day. However, if you experience sleep disturbances, taking Vitamin D3 at night may help regulate your sleep cycle, as it has been shown to promote melatonin secretion. Dr. Berg 2023 (2)
- Evidence suggests that vitamin D is involved in sleep cycle regulation, and vitamin D deficiency has been linked to poorer sleep quality. In fact, a large percentage of sleep apnea cases are due to low vitamin D. So, if you experience sleep disturbances, taking Vitamin D3 at night may help regulate your sleep cycle.
- One more point to keep in mind: it's best to take Vitamin D3 and K2 with a fatty meal, whether in the morning or evening. Both vitamins are fat-soluble, meaning they need fat to be properly absorbed by your body. You can choose the time of day based on your preference, as long as it aligns with your meal schedule that includes healthy fats like avocado, olive oil, nuts, or dairy. But, choose one meal time—either evening or morning—and stick to it.
Conclusion
It’s no more secret that Vitamin D3 and K2 together are a powerhouse duo for your bone and heart health! Not only do they complement each other, but they work in perfect synergy, supporting everything from strong bones to smooth cardiovascular function. If you’re looking to take your health to the next level, this combo is a game-changer.
Ready to optimise your health? Try Goldman Laboratories' Liposomal Vitamin D3, K2, and C today and enjoy the full benefits of these amazing nutrients!
References
1. Gröber, U., Reichrath, J., & Holick, M. F. (2013). Vitamin D: Update 2013: From rickets prophylaxis to general preventive healthcare. Dermato-Endocrinology, 5(3), 331-347.
2. https://www.drberg.com/blog/when-to-take-vitamin-d