Vitamin D3 K2 Complete Bone Health, Immunity Booster and Cardiovascular Health Fundamental Principles
Introduction
Because vitamins are essential, they help the body maintain good health and well-being. Two vitamins that have received much interest in the past few years due to their interaction are Vitamin D-3 and Vitamin K-2. When taken singly, these vitamins are significant in the body’s metabolic system, but in combination, they can create a huge difference in bone density, immunity system, and heart health.
What is Vitamin D3?
Vitamin D as you may have already guessed is referred to as the ‘sunshine’ vitamin because it is produced naturally in the body through exposure to sunlight, and is a fat-soluble vitamin that is essential for the proper development of bones and the immune system. It is synthesized in the skin in response to sun particularly UVB and can also be derived from foods or supplements.
There are two primary forms of vitamin D: It has two main forms, D2 (ergocalciferol) and D3 (cholecalciferol). Of these, Vitamin D3 is seen to be the most effective in raising the serum level of the vitamin.
Functions of Vitamin D3
Calcium absorption
It is a fact that Vitamin D3 helps the body absorb enough calcium from the gut thus assisting in the development and strengthening of bones and teeth.
Bone Health
Vitamin D3 deficiency results in thinning, softening, and deformed bones. This deficiency may lead to rickets in children and osteomalacia in adults who suffer severe deficiency in vitamin D.
Immune system support
Vitamin D3 has benefits as an immunomodulator in as much as it contributes to the fight off infections and decreased inflammation. New findings also point to the fact that Vitamin D3 deficiencies have links to autoimmune diseases and weakened infection immunity as well.
Mood regulation
There has been evidence that vitamin D deficiency is a risk factor for mood disorders such as depression and SAD.
What is Vitamin K2?
Vitamin K2 falls under the family of vitamin K where K1 is hydroquinone and K2 is K2 vitamins Whilst Vitamin K1 plays a main role in blood coagulation, Vitamin K2 focuses on a different function that is, the positioning of calcium. Lucite still exists in several forms of which MK-7 (menaquinone-7) is the most potent and longest-lasting.
Functions of Vitamin K2
Calcium Regulation
Vitamin K2 is one of the vitamins that help in the activation of proteins that transport calcium to meet it to the bones and teeth, rather than deposit it to the soft tissues such as the arteries. It is crucial for the support and maintenance of bones and is also useful for the promotion of heart health.
Bone Mineralization
Besides, Vitamin K2 has been additionally involved in carrying calcium thus making bones stronger and healthier, and seems to lower the tendency of osteoporosis or fractures.
Cardiovascular Health
As outlined above, one of the primary responsibilities that Vitamin K2 has is that of preventing the arteries from being calcified. Activating proteins that prevent the buildup of calcium in arteries are likely to lower the risk of the formation of atherosclerosis and heart diseases with the use of Vitamin K2.
Uses of vitamin D3 and K2
Bone Health
Vitamin D3 enhances the intake of calcium while K2 makes certain that calcium gets to the bones and teeth making them stronger and guarding against osteoporosis.
Cardiovascular Health
Thus, K2 prevents the accumulation of calcium in arteries and thus the chances of getting heart disease are eliminated.
Immune Support
Vitamin D3 has the capability of enhancing immunity aiding to avert infections and preventing inflammation.
Dental Health
The Cupertino together with the other helps strengthen the tooth enamel and other structures of the teeth, by guiding as well as, delivering calcium to them.
Mood Regulation
Vitamin D3 aids in controlling mood swings and in the process may help minimize cases of depression.
Joint Health
K2 also prevents calcium from forming deposits in the joints thus no stiffness or pain would be experienced.
Importance Balanced Supplementation of vitamin D3 and K2
Since Vitamin D3 and K2 are synergistic and interdependent, we can conclude that these vitamins should be consumed concurrently for better results. Intake of high amounts of Vitamin D3 and lack of Vitamin K2 may be dangerous because it causes a change of positions of calcium in the body. For instance, while calcium is an important nutrient in the body, it is dangerous when taken in large amounts since it leads to calcification of the arteries hence increasing the risk of heart disease. It was also proved that the synthesis of Vitamin D3 and K2 is more successful than any other Vitamin for health issues concerning the bones and the heart. It is for this reason that most health care practitioners advise that an individual must take a balanced supplement that contains both nutrients in the right proportions.
Natural Sources of Vitamin D3 and K2
Two of the forms of vitamin D, D3, and K2, can be acquired through food intake to some extent, yet those amounts can be difficult to achieve. Here’s a look at natural sources of these vitamins: Here’s a look at natural sources of these vitamins:
Vitamin D3
Effect of sunlight exposure: moderate, where one exposes the skin to direct sunlight, 10–30 minutes of midday sun at least three times a week. Supplement it with raw foods, especially fatty fish including salmon, mackerel, and sardines. Cod liver oil, Egg yolks, Milk, and foods that have fortificants added to them (orange juice, and cereals).
Vitamin K2
Examples of fermented foods include natty which is a Japanese-fermented soy product, rich in MK-7. – Cheese, particularly hard cheese that is Gouda and Brie. Egg yolks, Grass-fed meats, Liver, and Sauerkraut It is common knowledge though that most people especially in the colder regions, or those with rare access to sunlight might need to supplement their diets with Vitamin D3 and K2.
Recommended Dosages for Vitamin D3 and K2
To note, the possibilities of outshouting Vitamin D3 and K2 range from 10mcg to 100mcg daily whereas Vitamin K2 is recommended 0.045mcg to 1.6mcg daily depending on individual, age, and health issues. Here are the general guidelines:
Vitamin D3
For the majority of the grown-ups, 600-800 IU should suffice and be taken daily. Still, most nutritionists recommend for daily intake of vitamin D to be anything from 0-1000IU up to 1000-5000IU, especially for people who have low levels of vitamin D in their blood, especially during winter time, or other conditions that limit their exposure to the sun.
Vitamin K2
Individually, Vitamin K2, specifically MK-7, where is suggested that one should take at least **100–200 mcg** daily for bone and cardiovascular health. This dosage has the potential to help in the reduction of arterial calcification as well as promote bone strength.
How do Vitamin D3 and K2 interplay for heart health?
Vitamin D3 and K2 are the two vitamins that help in protecting the heart in different ways. Vitamin D3 helps the body to control the amounts of calcium which is usually absorbed into the body from the small intestine. Nonetheless, if there is a lack of Vitamin K2 calcium will deposit on the walls of the arteries, which can be dangerous for the cardiovascular system. Vitamin K2 makes other proteins, such as matrix Gla-protein, active to reduce the calcification of arteries and maintain their compliance. All these vitamins help to maintain the proper levels of calcium and thus prevent the hardening of arteries, and heart diseases. These two play a synergistic role in maintaining cardiovascular health and enhancing the functional efficiency of the calcium paring in circulation.
Conclusion or Judgment
The supplementation of Vitamin D3 and K2 is whereby both vitamins can work in synergy to enhance general well-being and health. Whereas Vitamin D3 helps in regulating calcium absorption, Vitamin K2 guides calcium to the correct areas and immobilizes it before it can damage the soft tissues. Combined, they can enhance bone density, maintain heart health, and boost the body’s immune system. As current diets may often fail to deliver the wanted amounts of these two nutrients, supplementing Vitamin D3 and K2 might be a good idea for most people. You should always seek the advice of a healthcare professional to know how much of this supplement you should take according to your specific medical history and other factors.