EssentialStrong evidence
Vitamin D3 + K2
Vitamin D status is widely insufficient from autumn through spring in temperate climates. K2 complements D3 synergistically.
How it works
Vitamin D3 acts like a hormone in the body: it controls calcium absorption from the gut and regulates hundreds of genes, including in immune and bone cells. K2 directs the absorbed calcium into bone rather than the arteries, which is why the combination makes sense. Deficiency is very common at northern latitudes.
Goals
Longevity (broad)CardiovascularImmune
Timing
With food
Price tier
Low
Dosage
1,000–4,000 IU D3/day, dosed to blood level (25-OH-D3 target 40–60 ng/mL). 100–200 µg MK-7 K2.
Considerations
Take with a fatty meal. Test serum levels twice yearly.
Form
CapsuleSublingualLiquid
Scientific detail
Calcium homeostasisImmune modulationGene regulation
Chronic inflammationAltered intercellular communication
Evidence base
Studies on Vitamin D3 + K2
My pick
Currently in my stack:
FUTURES NUTRITION Vitamin D3 + K2 Hochdosiert
D3 + K2 (MK-7) combo, a classic stack basic in Central Europe.
