Bone and heart health: D3 + K2
When monitoring our health and well-being, we often focus on what we can see on the outside. However, two of the most crucial aspects of our health, the bones and heart, are hidden on the inside, quietly doing their jobs, but are integral in keeping us alive and moving. For many people, the topic of bone and heart health is only approached when problems, such as high cholesterol or joint pain, arise, but proactively working on bone and heart health may prevent these issues from occurring in the first place, promoting a happy, healthy life into old age and beyond. Two nutrients vital in supporting bone and heart health are vitamins D3 and K2. In this article, we’ll be discussing their supportive roles both alone, and synergistically, and explore how to increase intake of these essential nutrients to keep the heart and bones strong and functional throughout the lifespan.
What is vitamin D3?
Vitamin D3 (also known as cholecalciferol) is a form of vitamin D that our body produces when our skin is exposed to sunlight. It is crucial for calcium absorption in the intestines, bone health, immune function, and inflammation regulation[1]. However, as many of us spend a substantial amount of time indoors or live in climates with limited sunshine, our body’s natural production of D3 can often fall short of optimal requirements. In fact, in the UK the NHS recommends all adults and children over 1 year supplement with 10mcg vitamin D a day in the autumn and winter months[2].
What is vitamin K2?
Vitamin K2 (also known as menaquinone), on the other hand, is a less well-known but equally vital nutrient. As well as promoting healthy blood clotting, it plays an essential role in managing calcium distribution in the body[3]. When we think of calcium, we often associate it with strong bones, but if calcium is not properly regulated, it can accumulate in the arteries, potentially contributing to plaque buildup and cardiovascular issues. K2 helps direct calcium where it’s needed—in the bones and teeth—while keeping it out of soft tissues like arteries, where it may do harm.
How do vitamins D3 and K2 support bone and heart health?
Vitamin D3 alone is highly beneficial, but it is insufficient to fully support healthy bones and arteries. While D3 increases calcium absorption, this increase in calcium in the bloodstream needs guidance to be properly utilised. Without enough vitamin K2, calcium may end up in places where it isn’t beneficial—like in the blood vessels and kidneys—rather than in the bones.
This is where vitamin K2 enters the picture; K2 activates a protein called osteocalcin, which helps bind calcium to the bone matrix. At the same time, K2 works with matrix GLA-protein (MGP) to inhibit calcium from binding to arterial walls. In short, D3 brings calcium into the system, and K2 ensures that it is used in the best way possible, supporting both strong bones and a healthy cardiovascular system.
Research has demonstrated that supplementation of the two vitamins together may be more effective in maintaining skeletal health than when taken alone[4]. Thanks to their synergistic effect when taken together, they may also prove useful as a treatment for osteoporosis and help prevent fractures by indirectly promoting bone mineralisation and increasing bone strength[5]. Meanwhile, vitamin K2 could be beneficial in treating other conditions like cerebral palsy, heart disease, parathyroid disease and osteoarthritis, due to the role it plays in calcium distribution, though research is still ongoing in these areas[6].
Increasing vitamin D3 and K2 intake
Both vitamins can be challenging to obtain in sufficient quantities through diet alone, particularly vitamin D3. While foods like fatty fish (salmon, mackerel, anchovies etc.), fortified dairy, and eggs provide some D3, it’s often insufficient, especially in low-sunlight climates like the UK. Vitamin K2 is found in fermented foods like natto, cheese, and sauerkraut, but intake can vary depending on dietary preferences. The gut microbiota can also convert vitamin K1 into K2; however, only 10-15% of K1 from foods is absorbed in the gut[7].
For this reason, many people may benefit from a combined D3 and K2 supplement, which ensures they get consistent, balanced amounts of both vitamins. When selecting a supplement, look for one that provides D3 in the form of cholecalciferol (the most effective form) and K2 as menaquinone-7 (MK-7), which has a longer half-life and is more readily utilised by the body. Our Bone Support Formula contains both vitamin D3 and K2, alongside other bone-essential micronutrients such as calcium, zinc and manganese.
Holistic support for bone and heart health
As holistic beings, there are several lifestyle practices that could be adopted to further support the heart and bones, including:
- Weight-bearing exercise: activities like walking, weightlifting, or yoga put stress on bones in a healthy way, encouraging bone density and strength[8].
- Nutrient-dense diet: a diet rich in whole grains, proteins, healthy fats, and plenty of fruits and vegetables provides the macro and micro-nutrients to support cardiovascular function and overall health[9].
- Healthy sun exposure: spend some time outdoors to stimulate natural D3 production. While burning should be avoided, just 10-20 minutes of sunlight on the skin can help boost levels significantly[10].
Incorporating vitamins D3 and K2 into our wellness routine offers a proactive approach to supporting both bone and heart health, working together to ensure that calcium is properly absorbed and directed to where it’s most needed. These vitamins help maintain strong bones, reduce the risk of cardiovascular issues, and contribute to overall vitality as we age. Alongside a balanced diet, regular exercise, and healthy sun exposure, D3 and K2 provide essential support for a resilient, healthy body. By caring for these often-overlooked aspects of health today, we set the stage for a vibrant, active life well into the future.
References
[1] National Institutes of Health (2024) Office of dietary supplements – vitamin D, NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#:~:text=Vitamin%20D%20promotes%20calcium%20absorption,leading%20to%20cramps%20and%20spasms). (Accessed: 24 October 2024).
[2] NHS (2020) NHS choices. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ (Accessed: 24 October 2024).
[3] National Institutes of Health (2021) Office of dietary supplements – vitamin K, NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/ (Accessed: 24 October 2024).
[4] Capozzi, A., Scambia, G. and Lello, S. (2020) ‘Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health’, Maturitas, 140, pp. 55–63. doi:10.1016/j.maturitas.2020.05.020.
[5] Ma, M. et al. (2022) ‘Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials’, Frontiers in Public Health, 10. doi:10.3389/fpubh.2022.979649.
[6] Khalil, Z. et al. (2021) ‘The medical benefits of vitamin K2 on calcium-related disorders’, Nutrients, 13(2), p. 691. doi:10.3390/nu13020691.
[7] Akbulut, A.C. et al. (2020) ‘Vitamin K2 needs an RDI separate from Vitamin K1’, Nutrients, 12(6), p. 1852. doi:10.3390/nu12061852.
[8] Cartledge, T.J. et al. (2022) ‘The effect of weight-bearing exercise on the mechanisms of bone health in young females: A systematic review’, Journal of Frailty, Sarcopenia and Falls, 7(4), pp. 231–250. doi:10.22540/jfsf-07-231.
[9] Price, C.T., Langford, J.R. and Liporace, F.A. (2012) ‘Essential nutrients for Bone Health and a review of their availability in the average North American diet’, The Open Orthopaedics Journal, 6(1), pp. 143–149. doi:10.2174/1874325001206010143.
[10] Raymond-Lezman, J.R. and Riskin, S.I. (2023) ‘Benefits and risks of sun exposure to maintain adequate vitamin D Levels’, Cureus [Preprint]. doi:10.7759/cureus.38578.
