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Vitamin D and K2?
Hi B. Do you recommend always taking D3 with K2? What about kids and teens?Also, those who are taking high dose weekly, how to dose the K2?
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3 Replies
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Hi – it’s best for adults to take D3 with K2 to minimize the risks of calcification.
There’s no hard rule established when it comes to the ratio of D3 to K2 and that’s why you’ll see many different formula ratios across different supplement companies.
In the past, people used to eat more fermented foods, raw hard cheeses and leafy greens which gave them plenty of vitamin K – and specifically K in the form of MK7 which is the type known to reduce arterial calcification.
The RDA for vitamin K is 120mcg for men and 90mcg for women. There are studies however showing safety with 180mcg of vitamin K2 and in cardiovascular outcomes, a dosage between 90 to 360 mcg is used.
So you’ll typically see these dosages in formulas with varying dosages of vitamin D3 which is why it’s hard to give you a straight answer for the ratio.
So bottom line, as long as K2 meets the daily requirement of 90 to 360mcg, it’s a safe ratio. Hope that helps.
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you mean 180 mcg not mg?
Thank you for the answer. And those who take 1 high dose of D weekly. The K2 will be at the same time (means weekly) or more often?And what about kids and teens? Should they also take it with K2?
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yes correct – mcg. I corrected it.
As I mentioned above, there is a recommended daily allowance for vitamin K. If you’re not getting it in through food, then supplementing with K2 is important especially with vitamin D supplementation to prevent calcification of tissues and ensure calcium gets into bones. Vitamin K and D have a synergistic relationship so they’re best taken together, and either in a liposomal form (encapsulated in a fat) or with dietary fat since they’re both fat soluble and better absorbed with fat.
Children and teens who do not consume enough leafy greens, grass-fed dairy, or fermented foods can also supplement with that combo.
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