In the world of nutrition, there are few duos as powerful as vitamin D3 and vitamin K2. These two essential vitamins play a crucial role in promoting strong bones, a healthy heart, robust immune function and supporting our overall health and well-being. While vitamin D3 is often associated with sunlight exposure and bone health, vitamin K2 is less known but equally important for proper calcium metabolism and heart health. Lets explore the benefits of plant based vitamin D3 and vitamin K2, their unique roles in the body, and how they can work together to promote optimal health.

1. Understanding Vitamin D3 and Vitamin K2

1.1 What is Vegan Vitamin D3?

Vegan Vitamin D3, also known as cholecalciferol, is a form of Vitamin D that's derived from plant sources rather than animal products. It's often referred to as the "sunshine vitamin" because our skin produces it when exposed to sunlight [1]. Vitamin D3 plays a pivotal role in various bodily functions, such as facilitating the absorption of calcium and phosphorus, essential for strong bones and teeth. It's also instrumental in immune function and mood regulation.

1.2 What is Vegan Vitamin K2?

Vegan Vitamin K2, or menaquinone, is a type of Vitamin K that's primarily found in certain fermented foods. It's integral to regulating calcium in the body, ensuring it's directed to the right places (like bones) and not to the wrong places (like arteries). This makes it vital for cardiovascular health and osteoporosis prevention [2] 

Vitamin K2 is also involved in blood clotting and wound healing, making it an essential nutrient for overall health [3] . Despite its importance, Vitamin K2 is often overlooked and not as well-known as other vitamins, such as Vitamin D3 or C.

2. The Synergistic Relationship: Vitamin D3 and K2

Vitamin D3 and K2 don't work in isolation - they're a team. Vitamin D3 sets the stage for vital body functions, but K2 is essential to see them through to completion. This symbiotic relationship enhances their individual benefits, making them a potent pair for promoting health and wellbeing.

2.1 Enhancing Bone Health

One of the most recognised benefits of Vegan Vitamin D3 and K2 is their role in maintaining bone health. Osteoblasts, cells in the bone matrix, secrete a protein called osteocalcin, which binds to calcium when activated by Vitamin K2. The calcium is then incorporated into the bone matrix, boosting bone mineral density and strength.

However, as we age, the regeneration process slows down, leading to lighter, more porous bones that are susceptible to fractures. High levels of inactive osteocalcin due to insufficient Vitamin K2 and D3 intake can mimic the natural ageing process, leading to similar effects. Therefore, supplementation with these vitamins can help reduce the risk of fractures and bone loss in older individuals and support the development of robust bones in children.

2.2 Promoting Heart Health

Cardiovascular health is another area where Vegan Vitamin D3 and K2 prove beneficial. They work together to decrease the amount of "free" calcium in the bloodstream, reducing the risk of arterial calcification. This process of calcium regulation is essential in maintaining heart health and preventing cardiovascular diseases.

Studies have shown that individuals with sufficient levels of both vitamins have a lower risk of developing heart diseases. For instance, a study found that patients with high doses of Vitamin D but without sufficient Vitamin K exhibited higher levels of arterial calcification. [5] 

2.3 Boosting Immune Function

Both Vegan Vitamin D3 and K2 are essential for a robust immune system. Vitamin D3, in particular, plays a critical role in modulating immune responses and enhancing the activity of immune cells, making them more effective at fighting off infections [6]

Vitamin K2, while less studied in terms of immune function, contributes to overall health, which indirectly supports immune function. Therefore, ensuring adequate intake of both vitamins is crucial for maintaining a healthy immune system.

More recently, researchers have started investigating the potential benefits of Vegan Vitamin D3 and K2 on the human immune system. The question is, could the addition of K2 help improve health outcomes even further? While more research is needed to confirm this, it's an exciting possibility that these vitamins could deliver a whole new set of immunity-based benefits.

3. How to Get Vegan Vitamin D3 and K2

Getting enough Vegan Vitamin D3 and K2 from food alone can be challenging. While Vitamin D3 can be found in fatty fish, egg yolks, and fortified dairy products, Vitamin K2 is primarily found in fermented foods and grass-fed dairy products.

3.1 Vegan Vitamin D3 Sources

For individuals following a vegan lifestyle, obtaining sufficient vitamin D3 can be a challenge since it is primarily found in animal-based products. Luckily, there are vegan-friendly sources of vitamin D3 available. One such source is algae-derived vitamin D3, which is obtained from a type of algae. This plant-based form of vitamin D3 provides a sustainable and cruelty-free option for vegans to meet their vitamin D3 needs.

3.2 Plant-Based Vitamin K2 Sources

When it comes to vegan sources of vitamin K2, fermented foods are the way to go. Natto, a traditional Japanese dish made from fermented soybeans, is one of the richest sources of vitamin K2, specifically the MK-7 form. Other plant-based sources of vitamin K2 include sauerkraut, tempeh, and certain types of fermented cheeses. Incorporating these foods into a vegan diet can help ensure an adequate intake of vitamin K2. It's also worth noting that the amount of these vitamins in food can vary significantly, and it can be difficult to get enough from diet alone. Therefore, supplementation might be necessary to ensure adequate intake.

4. The Need for Vitamin D3 and K2 Supplementation 

While incorporating vegan sources of vitamin D3 and K2 into your diet is ideal, supplementation may be necessary, especially for those with limited sun exposure or restricted dietary choices. Vegan vitamin D3 and K2 supplements offer a convenient and reliable way to ensure optimal levels of these essential nutrients.

5. Choosing the Right Supplements

When selecting vegan vitamin D3 and K2 supplements, it is important to look for high-quality, plant-based options. Opt for supplements derived from lichen for vitamin D3 and those containing vitamin K2 in the MK-7 form. It is also crucial to choose supplements from reputable brands that prioritise sustainability, transparency, and third-party testing for purity and potency. Check out our Plant based Vitamin D3 & K2 liquid drops for your daily dose of essential vitamins.

6. The Problem with Vitamin D3 Deficiency in the UK

In the UK, Vitamin D3 deficiency is a significant issue. Due to the country's cloudy weather and limited sunlight exposure, many people aren't getting enough Vitamin D3 [8]. This can lead to various symptoms, such as fatigue, bone pain, and even depression. Therefore, the UK National Health Service recommends everyone over the age of one consider taking a daily Vitamin D supplement [9]. 

Conclusion

The dynamic duo of Vegan Vitamin D3 and K2 offers a plethora of health benefits, from promoting bone health and heart health to boosting immunity. Ensuring adequate intake of these nutrients is crucial for maintaining optimal health. Whether through diet, sunlight, or supplementation, make certain you're getting enough Vegan Vitamin D3 and K2 to keep your body functioning at its best.

Disclaimer: The information provided in this article is for educational purposes only and should not replace professional medical advice. Consult with a healthcare practitioner before starting any supplementation regimen.

References:

[1] https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321250/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

[7] https://pubmed.ncbi.nlm.nih.gov/35166850/

[8] https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/

[9] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/