Vitamin K + D

Vitamin K & D For Bone Health

For a long time, calcium was the only nutrient believed to be necessary for strong bones and teeth. Then, gradually, researchers discovered that magnesium was equally important, and eventually, other nutrients were identified as additional critical pieces of the bone health equation. Vitamins K and D are two such nutrients that have been shown to be indispensable for strong, healthy, and resilient bones and the prevention of osteopenia (bone softening), osteoporosis, and fractures. Let’s explore the roles of each of these vitamins in relation to bone health.

Vitamin K Benefits For Bone Health

Long known to play an essential role in blood clotting, vitamin K has also been demonstrated to be central to bone health since it regulates calcium deposition inside the body. In doing so, vitamin K ensures that calcium is guided toward the bones and teeth rather than accumulating in soft tissues like the arteries, blood vessels, and kidneys. Moreover, studies have found that inadequate vitamin K intake is linked to low bone density and increased fracture risk. As such, vitamin K supplementation can be instrumental in protecting against the loss of bone mineral density as we age and mitigating the risk of fractures across the lifespan.

Vitamin D Benefits For Bone Health

Vitamin D is a nutrient that is essential for overall health, including robust immune function, healthy mood and cognition, cardiovascular health, blood pressure control, and strong bones and teeth. Vitamin D is critical to bone health since it enhances calcium absorption, decreases bone turnover, and increases bone mineralization. In fact, studies have shown that supplementing with Vitamin D reduces our risk of developing osteoporosis and helps prevent fractures in later life. Unfortunately, an estimated 25 to 80% of North Americans are deficient in vitamin D due to a range of factors such as darker skin (more melanin), avoidance of the sun's rays, the overuse of sunscreen, and GI disorders that impact our ability to absorb nutrients from foods.

Benefits of Vitamin K and D For Bone Health

• Helps Prevent Osteoporosis and Reduces the Risk of Fractures
• Promotes Bone Mineralization 
• Protects Cardiovascular Health
• Supports Bone Growth and Development 
• Supports Immune Function

Who Needs a Vitamin K + D Supplement?

A quality vitamin K + D supplement may be recommended to women in the perimenopausal (35–51) and menopausal (52+) years, as well as those with a family history of osteoporosis, to help maintain strong and healthy bones, protect against the loss of bone mineral density, and mitigate the risk of osteoporosis and fractures. Supplementation is also wise for men 60+ to help maintain a robust musculoskeletal system.

Vitamin K + D Potency, Forms, and Formats

Vitamin K + D supplements can be purchased in capsules, soft gels, or liquid forms, including emulsions and liposomal blends that offer enhanced absorption. Supplements come in several potencies, but most commonly provide 1000 IU of vitamin D and 120 mcg of vitamin K.

Vitamin D may be presented in one of two forms:

• Vitamin D2 (ergocalciferol), which is synthetically made
• Vitamin D3 (cholecalciferol), which is considered the "natural and active form” of vitamin D and the preferred choice, is typically sourced from lanolin (the cholesterol in sheep's wool) or may occasionally come from a vegan source (most commonly, algae).

Vitamin K comes in two naturally occurring forms - vitamin K1 and K2. In supplement form, vitamin K is presented primarily as MK-4 (menaquinone-4) or MK-7 (menaquinone-7), the former being synthetically made while the latter is sourced from natto.

Final Thoughts

Vitamins K and D are fat-soluble nutrients, so they should ideally be taken with a fat-containing meal or snack for optimal absorption by the body and better bone health benefits.

Those taking blood-thinning medication should consult a healthcare practitioner before use.