Supercharge your health: Vitamin D3 + Vitamin K2 – Are you getting enough?

March 01, 2024 Denis I

When talking about essential nutrients, the first thing that comes to mind are vitamins and minerals. Vitamins are organic compounds that can easily be degraded by heat, air or acid. Minerals, on the other hand, are inorganic substances that retain their chemical structure even after being digested. Both types of nutrients are present in the foods that you eat and perform vital functions inside your body. [1]

But because minerals in food are more chemically stable, it’s much easier to get more minerals from your diet, provided you eat the right food sources. But vitamins in food are easily lost due to processing, poor storage conditions or simple exposure to air, so it’s much harder to obtain these nutrients in sufficient amounts. [2]

This is why dietary supplements were developed: to help individuals who struggle to get the right amounts of certain nutrients from food meet their daily nutritional needs. Vitamin supplements are especially useful today for people of all ages, thanks to the prevalence of heavily processed foods in the modern diet.

Studies have shown that high consumption of ultra-processed foods is linked to lower intakes of certain minerals and a wide variety of essential vitamins, particularly fat-soluble ones. [3][4] These include vitamins A, D, E and K, which are all required by the body to support optimal overall health. [5]

Of these fat-soluble vitamins (named so because they dissolve in fats and oils), many experts believe vitamins D and K deserve much attention because they are found in fewer food sources, and deficiencies in these two nutrients are a lot more common than people think. Vitamin D deficiency is now considered a common global health issue, while vitamin K deficiency was recently identified by researchers as a factor in several common chronic health issues. [6][7]

The importance of Vitamin D3

Vitamin D, often called the “sunshine vitamin,” is unlike other vitamins that are needed by the body. Despite being an essential nutrient – meaning it can only be obtained from external sources – vitamin D is also a hormone that is naturally produced by the body after exposure to sunlight. [8]

The topmost layer of the skin is home to a cholesterol precursor called 7-dehydrocholesterol. Upon absorption of ultraviolet B (UVB) radiation from the sun, 7-dehydrocholesterol in the skin is sequentially converted into vitamin D3, one of the two naturally occurring forms of vitamin D. [9]

While vitamin D3 is mainly produced by animals and humans, vitamin D2, the other form of vitamin D, is biologically synthesized by plants and fungi. [10] This means that the vitamin D you get from eating mushrooms is in the form of vitamin D2, while the vitamin D provided by fatty fish like salmon, tuna and mackerel are in the form of vitamin D3.

Both forms of vitamin D are now available as supplements, although research favors the use of vitamin D3 over vitamin D2 for maintaining healthy levels of 25-hydroxyvitamin D (25(OH)D), the major circulating form of vitamin D. According to a study published in The American Journal of Clinical Nutrition, vitamin D3 has more health benefits than vitamin D2. [11]

People who are in most need of vitamin D supplementation are pregnant and breastfeeding mothers, post-menopausal women, the elderly and those who don’t get enough sun exposure. [12] Because vitamin D is crucial for normal growth and development, expectant and breastfeeding mothers need to make sure they get sufficient amounts of this essential vitamin. [13]

Getting enough vitamin D is also critical for post-menopausal women because their estrogen levels drop significantly during menopause. Lack of estrogen is said to weaken bones, so they need sufficient vitamin D to help them absorb and use calcium efficiently and support strong and healthy bones. [14]

Increasing their intake of vitamin D (and nutrients in general) is also a must for the elderly because the human body’s ability to absorb and metabolize nutrients naturally declines with age. [15][16] What’s more, vitamin D synthesis in the skin also decreases with age, which is why supplementation, coupled with a nutritious diet, is a necessity for older adults. [17]

Younger individuals also need vitamin D just as much as the elderly because it helps maintain healthy blood calcium and phosphorus levels already within the normal range. These minerals are required for the normal growth and development of strong bones and teeth. [18] In addition, the presence of vitamin D receptors in your cardiovascular, nervous and endocrine systems suggests that vitamin D plays an important role in supporting healthy functions of your heart, brain and reproductive organs.

To illustrate, a meta-analysis of 35 studies involving 155,000 people found that maintaining healthy blood 25(OH)D levels is a great way to support healthy blood pressure levels that are already within the normal range. [19] A study published in the journal Scientific Reports also found that supplementing with vitamin D can help you maintain healthy blood cholesterol levels that are already within the normal range. [20]

The four main regions of your brain (i.e., the cerebrum, diencephalon, cerebellum and brainstem) contain reasonable amounts of vitamin D. Researchers at Tufts University found that people of all ages, especially the elderly, can benefit from supplementing with vitamin D to support healthy cognitive functions. [21]

Vitamin D is involved in many physiological processes that occur in the reproductive systems of both males and females. [22] This means that you can support healthy reproductive function by ensuring you get enough vitamin D every day. [23]

Your immune system is another organ system that requires sufficient amounts of vitamin D to work properly. According to a study published in the Egyptian Pediatric Association Gazette, immune cells carry vitamin D receptors. [24] This means that you can support healthy immune responses by maintaining healthy vitamin D levels through proper diet and supplementation. [25]

Another benefit of having healthy vitamin D levels is that it can support healthy metabolism. A study by researchers found this beneficial effect of vitamin D on metabolic health can help you achieve reasonable weight management goals when combined with a healthy diet and regular exercise. [26]

Your vitamin D levels can also affect the health of an important detoxification organ: your kidneys. According to animal and human studies, vitamin D deficiency is a possible contributor to poor kidney function and health. [27] Fortunately, you can avoid these problems and support healthy kidney function by ensuring adequate intake of vitamin D from foods and supplements, as well as getting enough sun exposure.

When it comes to mental health, research shows that vitamin D is just as important as other nutrients. A recent study published in the journal Depression and Anxiety found that supporting healthy vitamin D levels through supplementation is one of the best ways to naturally uplift your mood. [28]

For your reference, the recommended dietary allowances (RDAs) for vitamin D for people of different ages and genders are as follows: [29]

Ages up to 13 years: 15 micrograms (mcg) or 600 IU for both males and females
Ages 14 to 18 years: 15 mcg or 600 IU for both males and females
Ages 19 to 50 years: 15 mcg or 600 IU for both males and females
Ages 51 to 70 years: 15 mcg or 600 IU for both males and females
Ages 71 and above: 20 mcg or 800 IU for both males and females

The importance of Vitamin K2

Like vitamin D, vitamin K is a fat-soluble nutrient that is stored by the body in fat tissue and the liver. [30] And like vitamin D, vitamin K also exists in two forms: vitamin K1 and K2. Vitamin K1, or phylloquinone, is present at high amounts in green leafy vegetables and makes up 75 to 90% of your vitamin K consumption. [31] Meanwhile, vitamin K2, or menaquinone, is found in organ meats, dairy products and fermented foods. It is also produced by certain gut bacteria. [32]

According to a study published in the International Journal of Molecular Sciences, certain subtypes of vitamin K2, particularly the long-chain menaquinone-7 (MK-7), are more bioavailable than vitamin K1 and therefore more efficiently absorbed by the body. [33] The study also revealed that long-chain menaquinones have a longer half-life, so they remain available in your bloodstream longer than vitamin K1. This is why many studies support the use of vitamin K2 instead of K1 for supplementation purposes. [34]

Vitamin K2 plays an important role in the maintenance of healthy bones and teeth. Vitamin K2 is required to activate osteocalcin, a protein that helps shuttle calcium in the blood back to the bone matrix during bone formation. Osteocalcin also contributes to the formation of dentin, the dental tissue beneath your teeth’s enamel. [36] Because osteocalcin function is dependent on vitamin K2, you need to maintain healthy levels of this vitamin to support the growth of strong bones and teeth.

Your vitamin K2 levels can also affect the health of your blood vessels and consequently your heart’s. This is because vitamin K2 is needed to activate the matrix Gla protein (MGP), a naturally occurring inhibitor of calcification in blood vessels. [37] As highlighted by numerous studies, supplementing with vitamin K2 is an excellent way to support healthy cardiovascular function. [38][39]

Vitamin K2 also offers considerable benefits for your skin, thanks again to its ability to activate MGP. A study published in the journal Laboratory Investigation found that calcification of elastin due to the lack of vitamin K-activated MGP could lead to early signs of skin aging. [40] This implies that vitamin K2 can support healthy skin functions.

Supplementing with vitamin K2 is also beneficial for athletes and individuals with active lifestyles. According to a recent study presented at the 2^nd International Electronic Conference on Nutrients, vitamin K2 can support your body’s natural production of ATP, an important source of energy for your cells. [41] This same energy is what enables muscles to contract and swiftly recover after strenuous exercise. So if you’re looking for an effective way to support optimal athletic performance, make sure you’re getting enough vitamin K2 every day.

If you’re wondering how much vitamin K2 you should get every day, experts recommend a daily intake of 100 to 300 mcg for adults. It is also highly recommended that you take vitamin K2 with vitamin D3 as these nutrients have synergistic effects that can do wonders for your overall health and wellness. Supplementing with vitamin D3 and vitamin K2 offers the following health benefits:*

Supports healthy cognitive function
Supports healthy cardiovascular function
Supports healthy immune function
Supports healthy kidney function
Supports healthy reproductive function
Supports optimal athletic performance
Supports healthy teeth and bones
Supports healthy, glowing skin
Supports sensible weight management plans
Naturally uplifts mood

Where to get lab-verified Liposomal Vitamin D3 + K2

Vitamin D3 and vitamin K2 are essential nutrients that your body needs to stay healthy. While these nutrients offer unique health benefits on their own, they can do more for your body if you take them together. Studies show that supplementing with vitamin D3 and vitamin K2 not only benefits your bones, teeth and skin, but it can also support the healthy functions of your heart, brain, kidneys and reproductive and immune systems.

The Health Ranger Store is offering a specially formulated supplement that combines vitamin D3 and vitamin K2 in a highly bioavailable format. Groovy Bee^® Liposomal Vitamin D3 + K2 is a liposomal supplement that contains vitamin D3 derived from lanolin and vitamin K2 in the form of menaquinone-7 (MK-7).

While vitamin D3 and MK-7 are easily absorbed by the body, we’ve further enhanced the bioavailability of Groovy Bee^® Liposomal Vitamin D3 + K2 by encapsulating the vitamins within phospholipid-based liposomes derived from non-GMO sunflower lecithin. Because liposomes mimic the phospholipid bilayer in cell membranes, they can efficiently deliver vitamin D3 and MK-7 directly to your cells.

Groovy Bee^® Liposomal Vitamin D3 + K2 is easy to incorporate into your daily routine and can help boost your intake of essential vitamin D3 and vitamin K2. Simply take half a teaspoon every day to support optimal health and well-being. Our premium liquid supplement contains no gluten or ingredients derived from GMOs and is thoroughly lab tested for glyphosate, heavy metals and microbiology.

Supercharge your health with the potent combination of vitamin D3 and vitamin K2 and experience a wealth of benefits!

*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.

References

[1] https://www.helpguide.org

[2] https://www.pharmacytimes.com

[3] https://www.mdpi.com

[4] https://www.cambridge.org

[5] https://www.ncbi.nlm.nih.gov

[6] https://my.clevelandclinic.org

[7] https://pubmed.ncbi.nlm.nih.gov

[8] https://www.tandfonline.com

[9] https://www.tandfonline.com