Vitamin D3 and vitamin K2 are two fat-soluble nutrients that work together to support healthy calcium balance and overall wellness.
Taking too much of one without enough of the other may affect how calcium is distributed in the body.
Discover the best ratio of vitamin D3 to K2 and learn how this powerful combination supports bone health, cardiovascular wellness, and metabolic balance.
What is the best ratio of vitamin D3 to K2?
Vitamin D3 and K2 are essential nutrients that support calcium absorption, bone strength, and healthy blood vessels. Because the body can’t make enough of either on its own, they must be obtained through diet, sun exposure, or supplementation.
While individual needs may vary depending on your health status and how much vitamin D and K you’re already getting, properly pairing these two vitamins is important to support effective nutrient absorption and overall health.
The ideal ratio of vitamin D3 to K2 is considered to be 100 micrograms (mcg) of vitamin K2 for every 10,000 international units (IU) of vitamin D3, which is equal to 250 mcg of vitamin D3.
This ratio helps maintain optimal calcium distribution and supports long-term bone, cardiovascular, and metabolic health.
Watch the video below to discover the top food source of vitamin K2.
What is vitamin D3?
Vitamin D3, or cholecalciferol, is an essential fat-soluble vitamin that the body produces when skin is exposed to sunlight.
Once produced or consumed, it’s converted by the liver and kidneys into calcitriol. This biologically active form of vitamin D plays a crucial role in calcium absorption, immune function, and overall metabolic health.
According to research published in Nutrients, sunlight remains the most efficient source of vitamin D, with skin exposure generating between 15,000 and 20,000 IU in under an hour.1
Vitamin D3 is also present in smaller amounts in certain foods, such as wild-caught fatty fish, egg yolks, and cod liver oil, and can be obtained from dietary supplements.
Vitamin D supplements are commonly used to help maintain adequate levels, particularly in regions with limited sun exposure or when dietary vitamin D intake is insufficient.
Virtually every cell and tissue in the body has vitamin D receptors, indicating its importance for overall health and well-being.
Not only does vitamin D3 play a role in calcium absorption and skeletal strength, but it also supports immune defense, promotes cardiovascular health, and enhances neurological function.
What is vitamin K2?
Vitamin K2 is a fat-soluble nutrient critical for regulating calcium metabolism as it supports the activity of proteins that help deposit calcium into bones and teeth.
In addition, vitamin K2 may provide a range of other health benefits, including potential support for glucose metabolism, blood clotting, mitochondrial function, and both reproductive and cognitive health.
Vitamin K2 also has antioxidant properties and may help regulate gene expression involved in energy metabolism and the regulation of immune responses.
Historical research published in Wise Traditions highlights the importance of vitamin K2, formerly known as activator X, in maintaining tooth structure, promoting jaw development, and enhancing overall physical resilience.2
Diets rich in vitamin K2 are associated with skeletal strength, a healthy facial structure, and enhanced dental health.
Although the body can convert small amounts of vitamin K1 into K2 in the gut, this process is inefficient, making direct intake through food or supplements essential.
The most bioavailable forms of vitamin K2 are menaquinone-4 (MK-4), found in grass-fed animal fats, organ meats, butter, and egg yolks, and menaquinone-7 (MK-7), found in fermented foods, such as natto, cheeses, and sauerkraut.
Why combine vitamin D3 and vitamin K2?
Combining vitamin D3 and K2 is essential for healthy calcium metabolism.
Vitamin D3 enhances intestinal calcium absorption, allowing more of the mineral to enter the bloodstream, while vitamin K2 ensures that calcium is directed to the appropriate locations in the body.
As Dr. Berg explains, “You need vitamin D to absorb calcium, but you also need K2 to send it to the right places. This supports circulatory health and has benefits for heart health.”
Vitamin K2 activates proteins such as osteocalcin and matrix GLA protein, which help bind calcium to bone tissue. This is critical to maintaining balanced blood calcium levels, skeletal integrity, and cardiovascular functions.
Additionally, research published in Nutrients suggests that vitamin D supplementation in combination with vitamin K may help support immune cell function, thereby enhancing the body’s immune defenses.3
The importance of balancing vitamin K2 and vitamin D3
Vitamin D3 and K2 work together to support calcium metabolism, but it’s important to take them in the right proportion. An imbalance, such as taking too much vitamin D3 without enough K2, may impact how calcium is utilized in the body.
When vitamin K2 is lacking, calcium may not be efficiently directed to bones and teeth, which could affect mineral balance. This is why many choose to pair these nutrients—to help maintain healthy calcium utilization and support bone and cardiovascular health.
Some emerging research also suggests that combining vitamin D3 and K2 may support mitochondrial function and metabolic health, though more studies are needed to fully understand these effects.
Key takeaways
The best ratio of vitamin D3 to K2 is considered to be 100 mcg of vitamin K2 for every 10,000 IU of vitamin D3.
Maintaining this ratio can help ensure calcium is effectively absorbed by the body and then directed to where it’s most needed, such as the bones and teeth.
In addition, pairing vitamin D3 and vitamin K2 has also been found to support immune system function and overall immune health.
FAQ
1. What is the best ratio of vitamin D3 to K2
The best ratio of vitamin D3 to K2 is considered to be 100 micrograms of vitamin K2 for every 10,000 IU of vitamin D3.
This ratio helps the body absorb calcium, promotes calcium balance, and ensures calcium is directed to the bones and teeth while supporting overall health.
2. Can you take too much vitamin D3 and K2?
Yes, it’s possible to take too much vitamin D3 and K2, which could lead to imbalances that may affect calcium metabolism and overall health.
The recommended dosage for most people is 10,000 to 20,000 IU of vitamin D3 daily, along with 100 to 200 micrograms of vitamin K2. However, your individual nutrient needs will vary depending on your geographical location, health status, and lifestyle.
3. How much vitamin D3 and K2 should I take daily?
For most people, the optimal daily dosage of vitamin D3 is between 10,000 and 20,000 IUs, paired with 100 to 200 micrograms of vitamin K2.
However, individuals with specific health conditions or low vitamin levels should consult with their healthcare providers to determine their nutritional needs.
4. Does vitamin K2 affect calcium absorption?
No, vitamin K2 doesn’t directly affect calcium absorption, as that is primarily the role of vitamin D3. However, vitamin K2 is crucial for calcium utilization and balance once it enters the bloodstream.
5. When should I take vitamin K2 and D3?
Both vitamins D3 and K2 are fat-soluble, meaning they are significantly better absorbed when taken with a fat-rich meal. Taking these supplements in the morning can also enhance their absorption due to higher stomach acidity.
