Vitamin D3 + K2: why take them together

Vitamin D3 is one of the most recommended supplements, especially in Canada where sun exposure is limited for much of the year. But did you know that it works much better when combined with vitamin K2? Here's why this duo is essential.

What is Vitamin D3?

Vitamin D3 (cholecalciferol) is a fat-soluble vitamin produced by the skin when exposed to sunlight. It plays a crucial role in:

  • Calcium and phosphorus absorption
  • Bone and muscle health
  • The immune system
  • Mood regulation and prevention of seasonal depression
  • Athletic performance and recovery

What is Vitamin K2?

Vitamin K2 (menaquinone) is a fat-soluble vitamin that directs calcium to the right places in the body. It activates specific proteins that:

  • Deposit calcium in bones and teeth
  • Prevent calcium from depositing in arteries and soft tissues

Why take them together?

Here's the problem: Vitamin D3 significantly increases calcium absorption. Without vitamin K2, this extra calcium can deposit in the arteries instead of the bones — which can be dangerous in the long term.

Vitamin K2 acts like a "traffic controller": it ensures that calcium goes exactly where it needs to go (the bones) and stays away from places where it shouldn't be (the arteries).

Benefits of the D3+K2 duo

  • Optimal bone health — reduces the risk of osteoporosis
  • Cardiovascular health — prevents arterial calcification
  • Strengthened immunity — D3 is essential for the immune system
  • Better mood — reduces symptoms of seasonal depression
  • Athletic performance — improves muscle strength and recovery

Who is at risk of vitamin D deficiency?

In Canada, the majority of the population is vitamin D deficient, especially between October and April. People at risk include:

  • Anyone living north of the 35th parallel (all of Canada!)
  • People with dark skin
  • Elderly people
  • Athletes who train primarily indoors
  • Overweight individuals

What dose should I take?

For vitamin D3: 1,000 to 4,000 IU per day for maintenance, up to 10,000 IU under medical supervision in cases of severe deficiency.

For vitamin K2: 90 to 200 mcg per day (MK-7 form preferred for its long-lasting action).

Conclusion

Vitamin D3 alone is beneficial, but combined with K2, it becomes a powerful duo for bone, cardiovascular, and immune health. For Canadians, it's one of the most important supplements to take year-round.

🛒 Our Vitamin D3+K2 products