Why Vitamin D Alone Is Not Enough
This article has been medically reviewed by Dr. Charles Penick, MD 
This article will discuss why taking vitamin D alone is not enough, and how K2 works well with vitamin D for good health. We will also list the top K2 food sources.
Vitamin K2 and Vitamin D: A Powerful Combination
The Importance of Vitamin D
Adequate intake of vitamin D is essential for good health. It is also known as the “sunshine vitamin” because it can be obtained from direct sunlight. Even though people can get the vitamin by simply going outside and exposing their skin to the sun’s rays, it is estimated that 41.6% of Americans are deficient in vitamin D.1
Vitamin D Deficiency Symptoms
Symptoms of a vitamin D deficiency can include the following:
- Muscle weakness
- Increased susceptibility to colds and flu
- Weakened immune system
- Fatigue
- Asthma
- Bone pain
In addition to the above, vitamin D plays a vital role in the absorption of calcium. A calcium deficiency can cause a variety of health issues. Studies have found that adequate calcium and vitamin D levels are essential for maintaining a balanced bone-metabolism and helpful in the treatment and prevention of osteoporosis. [2] A calcium deficiency is associated with the following health issues:
- Muscle aches and cramps
- Loose teeth
- Insomnia
- Premenstrual cramps
- Gum disease
- Palpitations
- Arthritis
Vitamin K2: The Missing Link?
Vitamin K2 is not often discussed, but it has many vital functions in the body. It was first discovered in 1929 by Dr. Henrik Dam, a Danish nutritional scientist. While conducting a study on the effects of cholesterol in chickens, he noticed the chickens on fat-free diets suffered from bruising, uncontrolled bleeding, and frequent illness. After a few experiments, he identified the specific nutrient needed for blood clotting and named it vitamin K (for coagulation).
Vitamin K2 Benefits
Vitamin K2 is fat-soluble, which means it dissolves in fat and can be stored in the body’s fat tissue and liver until needed. Studies indicate k2 may play a role in cognition, especially among the aging population.[3] Cognitive function is the mental process that’s involved in learning, understanding, and knowing things.
Other potential benefits of vitamin K2 include the following:
- Improved heart health
- Teeth health
- Bone health
- Neonatal health
Vitamin K2 and Vitamin D: A Powerful Combination
Improved cardiovascular health. When taken together, vitamin D and K2 can help reduce inflammation. Studies indicate the two vitamins may help decrease the risk of cardiovascular disease by softening the arteries and have “a beneficial effect on the elastic properties of the arterial vessel wall.” [4] Helps with balancing blood sugar. A study on vitamin D, K, and calcium supplements on diabetic patients found that the combination had positive effects on insulin resistance and metabolic status.[5] Improve bone health. When taken together, vitamin D and K2 may help improve bone health. One reason is it promotes the calcification of bones. Calcification is the accumulation of calcium in bones, which in turn hardens the bones and increases bone density. According to a recent study, joint supplementation of vitamins D and K “might be more effective than the consumption of either alone for bone and cardiovascular health.”[6] Vitamin K2 is in many foods. The top K2 foods include the following: Please note: When consuming meat or dairy, opt for organic or grass-fed varieties. Besides containing higher levels of vitamin K2 than commercially grown meat and dairy, they are free of pesticides and GMOs. Years of research highlight the dangers these products have on a person’s health. A study on male fertility of men in western countries found a link between the decline in semen quality and frequently used pesticides.[7] Vitamin D and K2 Supplements Vitamin D and K2 can be taken in supplement form as well. The following are recommended daily amounts based on age: Age Vitamin D Vitamin K2 Children ages 4-8 years old 600 IU or 15 μg 55 μg 9-18 years old 600 IU or 15 μg 60 μg Adults up to 70 years old 600 IU or 15 μg 75 μg Women over 70 years old 800 IU or 20 μg 90 μg Men over 70 years old 800 IU or 20 μg 120 μg Both vitamin D and vitamin K2 are essential for good health. Each deficiency in either of these nutrients can have a profound impact, increasing the risk for muscle aches, increased susceptibility to colds and flu, insomnia, and weakened bones. By eating foods rich in these vitamins, a person can be one step closer to achieving the good health they desire. For proper absorption, your Vitamin D supplement MUST also include the correct form of K2 that helps your body get all of the benefits: And remember, not all Vitamin D supplements are created equal. Virtually every medical expert on the planet agrees you must be taking vitamin D — but then they don’t tell you about K2... Or the fact that most vitamin D supplements are synthetic and not absorbable. This vitamin D corrects those issues and finally helps you get the 100+ studied benefits of vitamin D: Medical Disclaimer: This article is based upon the opinions of Revelation Health. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Revelation Health and associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Revelation Health encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. [1] Kimberly Y Z Forrest 1, Wendy L Stuhldreher. Prevalence And Correlates Of Vitamin D Deficiency In US Adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. [PMID: 21310306]. https://pubmed.ncbi.nlm.nih.gov/21310306/ [2] Iacopo Chiodini, Mark J Bolland. Calcium Supplementation In Osteoporosis: Useful Or Harmful? Eur J Endocrinol. 2018 Apr;178(4):D13-D25. doi: 10.1530/EJE-18-0113. [PMID: 29440373}. https://pubmed.ncbi.nlm.nih.gov/29440373/ [3] Nancy Presse 1, Sylvie Belleville, Pierrette Gaudreau, (et al). Vitamin K Status And Cognitive Function In Healthy Older Adults. Neurobiol Aging. 2013 Dec;34(12):2777-83. doi: 10.1016/j.neurobiolaging.2013.05.031. Epub 2013 Jul 11. [PMID: 23850343] https://pubmed.ncbi.nlm.nih.gov/23850343/#:~:text=Evidence%20is%20accumulating%20that%20vitamin%20K%20could%20have,episodic%20memory%2C%20executive%20functions%2C%20and%20speed%20of%20processing. [4] Lavienja A J L M Braam 1, Arnold P G Hoeks, (et al). Beneficial Effects Of Vitamins D And K On The Elasticoperties Of The Vessel Wall In Postmenopausal Women: A Follow-Up Study. Thromb Haemost. 2004 Feb;91(2):373-80. doi: 10.1160/TH03-07-0423. [PMID: 14961167]. https://pubmed.ncbi.nlm.nih.gov/14961167/ [5] Zatollah Asemi 1, Fariba Raygan 2, Fereshteh Bahmani (et al). The Effects Of Vitamin D, K And Calcium Co-Supplementation On Carotid Intima-Media Thickness And Metabolic Status In Overweight Type 2 Diabetic Patients With CHD. Br J Nutr. 2016 Jul;116(2):286-93. doi: 10.1017/S0007114516001847. https://pubmed.ncbi.nlm.nih.gov/27198036/ [6] Adriana J. van Ballegooijen,corresponding author 1 Stefan Pilz, 2 , 3 Andreas Tomaschitz (et al). The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017; 2017: 7454376. Published online 2017 Sep 12. doi: 10.1155/2017/7454376. [PMCID: PMC5613455] PMID: 29138634. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/ [7] Nel Roeleveld 1, Reini Bretveld. The Impact Of Pesticides On Male Fertility. Curr Opin Obstet Gynecol. 2008 Jun;20(3):229-33. doi: 10.1097/GCO.0b013e3282fcc334. [PMID: 18460936]. https://pubmed.ncbi.nlm.nih.gov/18460936/
Top Vitamin K2 Foods
Summary
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