For most, the ultimate goal in this world is to attain happiness. But really, the most important thing is your health. Stressful lifestyles, sedentary habits, and lack of exercise can wreak havoc on an individual's health and lead to many chronic diseases. It can affect nutrient absorption, making you vulnerable to many diseases.
Vitamin D3 is a micronutrient that is found to be present in extremely low levels in many individuals, especially if you stay the majority of your day indoors. Therefore, it is common among people who are not able to get enough sunlight exposure or enough vitamin d3 from other sources.
Vitamin K2 is another nutrient that is usually found to be present in adequate levels in our body; however, its deficiency may lead to an increased risk of serious illness. Fortunately, there are several ways you can increase the levels of vitamin d3 and k2 in your body in a natural way, as well as great supplementation.
Let's understand what vitamin D3 and K2 are and how to know if you have a vitamin d3 or vitamin k2 deficiency, as well as how to deal with it.
Vitamin D3 is a form of vitamin D that easily gets absorbed by the body. Our body makes its own vitamin D when our skin is exposed to direct sunlight. Our body has a unique ability to convert sunshine into vitamin D, which is further converted to vitamin D3 by the cholesterol present in your skin cells.
The fat-soluble vitamin is stored in the body in the fatty tissues and the liver. This is why you hear Vitamin D3 being called the sunshine vitamin.
Vitamin K2 is a form of vitamin K that is also a fat-soluble vitamin and can be easily obtained naturally from food. This vitamin is known to be important for the mineralization of the bones and for the clotting of blood.
A deficiency of vitamin k may slow the clotting of blood, so if an injury occurs, it may result in excessive blood loss. Therefore, maintaining the vitamin k status level in the body is essential for better health.
Vitamin K2 and D3 Deficiency
A deficiency of vitamin D3 over a long period of time may greatly deteriorate your health, leading to conditions such as heart disease, autoimmune diseases, osteoporosis, arthritis, high blood pressure, cardiovascular disease, lower bone health, lower immune function, depression, fibromyalgia, psoriasis, autism, and even an increase risk of cancer.
Whereas a vitamin K deficiency may lead to conditions such as excessive bleeding, painful menstruation, and loss of bone density. Intestinal problems, leaky gut syndrome, and biliary problems can affect the absorption of vitamin K in the body, increasing the risk of a vitamin k deficiency.
Benefits of Vitamin D3
1. Improves Bone Health
Vitamin D3 is an important micronutrient that is essential for the absorption of calcium by the body. This helps in maintaining healthy bones and overall bone health. It works with other vitamins and minerals, such as vitamin K, as well as phosphorus, to increase the body's ability to absorb calcium. A vitamin D3 deficiency results in bone softening, leading to osteomalacia or rickets.
If left untreated, it increases your risk of osteoporosis and other bone mineral density conditions. That is why it is important to get an adequate intake of vitamin d for improving bone health and osteoporosis prevention.
2. Reduces Cardiovascular Diseases
A deficiency of vitamin D3 can lead to high blood pressure and high cholesterol. Therefore, vitamin D3 supplementation can help in regulating high blood pressure as well as maintaining healthy cholesterol levels to reduce the possibility of a cardiovascular disease.
3. Regulates Blood Sugar
Some studies reveal that maintaining vitamin D3 levels in your body may prevent the risk of type II diabetes to a great extent. Since calcium metabolism is important for the secretion of insulin, adequate calcium absorption facilitated by vitamin D3 indirectly helps in controlling the condition.
A deficiency of vitamin D also increases the risk of diabetes. Therefore, vitamin d can help manage the sugar levels in the blood and help prevent diabetes.
4. Strengthens Immune System
Another way vitamin D helps you to stay healthy is by strengthening your immune system. Vitamin d helps in the replication of healthy cells that can prevent autoimmune diseases. Vitamin D3 is also known to reduce inflammation in the body, thereby reducing the risk of rheumatoid arthritis and multiple sclerosis.
5. Improves Focus and Concentration
According to Pubmed, a deficiency in this vitamin d may cause a bad mood and affect your cognitive power. Therefore, vitamin D benefits the brain functioning and improves focus and concentration, as well as more beneficial effects when it comes to brain health. Vitamin d can also improve moods and increases the quality of your life with so many health benefits. Low vitamin D levels in the body can even lead to the development of schizophrenia.
6. Cancer Prevention
Low levels of vitamin D in your body increase the chances of the development of certain types of cancer. These include breast cancer and ovarian cancer in women and prostate cancer in men. Colon cancer is also seen in individuals with low vitamin D levels. Since vitamin D blocks the production of excess estrogen in the body, it reduces the chances of ovarian, breast, and colon can cancer in women.
Having enough exposure to the sunlight or taking vitamin D supplementation on a regular basis can prove to be beneficial in protecting you against such health conditions.
Benefits of Vitamin K2
1. Regulates Blood Clotting
The main role of vitamin K2 is to help in the clotting of the blood. A vitamin k2 deficiency can lead to conditions where blood clotting is not possible such as HDN or hemorrhagic disease. Vitamin k2 helps in stopping the bruising or excessive bleeding caused by an injury by clotting the blood vessels.
2. Vitamin K2 Improves Bone Health
Vitamin K works in a simple way to keep your bones healthy. It stimulates the production of certain proteins that are essential for regulating calcium metabolism and increases calcium absorption.
It also prevents the loss of bone and reduces the risk of osteoporosis. Vitamin K2 works with vitamin D3 to help reach the calcium to your bones and teeth while preventing the deposition of calcium in soft tissues. The two vitamins work together for ultimate bone health.
3. Improves Heart and Cardiovascular Health
Calcification of arteries is commonly seen with increased absorption of calcium by the body. Vitamin K2 prevents such calcification and helps in removing such deposits from your arteries. It helps in allowing your body to use the calcium in the right way while eliminating the excess of it from your body. Therefore, it is useful in preventing coronary artery calcification, promoting a healthy heart, cardiovascular health, and vascular calcification.
4. Provides Brain Health Benefits
The anti-inflammatory attributes of vitamin K fight oxidative stress and protect your brain from any free radical damage. Therefore, it can help prevent conditions such as Parkinson's disease, Alzheimer’s disease, heart failure, and even some forms of cancer. Vitamin K also promotes sphingolipid metabolism that supports brain functioning.
5. Reduces Menstrual Cramps
Since vitamin K2 has a blood clotting action, it is helpful for women who experience excessive bleeding during menstruation. It can also help relieves the pain and cramps associated with excessive bleeding during menstruation. A deficiency of this vitamin k2 is known to cause menstrual pain and cramps; therefore, maintaining adequate levels of Vitamin k2 can help you ease your symptoms.
6. Provides Oral Health Benefits
Vitamin K2 helps in maintaining good oral health by preventing tooth decay and diseases of the gum. Vitamin K2 works with other vitamins to make teeth stronger. It also helps kill some of the bacteria in the mouth, thereby preventing gum diseases and tooth decay.
How Do Vitamin D3 and K2 Work Together to Promote Better Health?
According to a review published in PMC, both vitamin D3 and K2 are helpful in maintaining stronger bones as well as improving the health of your heart. It is also found that vitamin D3 is helpful in producing a protein that is vitamin K-dependent. The clinical trial study also reveals that a supplement having vitamin D3 and K2 improves the health of bones in postmenopausal women.
The reason why it is important to get these two vitamins in recommended amounts lies in their teamwork. It is known that vitamin D3 increases the absorption of calcium by the body. This means it could possibly lead to additional calcium absorption that can cause other health problems. Vitamin K2, when taken with vitamin D3, helps in reducing the risk of calcification and gets the calcium to the right parts of your body.
Therefore, if you are taking calcium as well as vitamin D3 and are Vitamin K2 deficient, it may worsen your condition and could be dangerous for your health.
How To Obtain Vitamin D3 and Vitamin K2 Naturally
Vitamin D3 can be obtainednaturally by exposing your skin to the sun for at least 15-20 minutes on a regular basis. It can also be obtained from certain food such as raw milk, carp fish, salmon, swordfish, eel, shitake mushrooms, sardines, mackerel, whitefish, tuna, and eggs.
The minimum recommended daily intake for vitamin D is 600 IU for children aged 1-8 years, 600 IU for adults up to 70 years, and 800 IU for adults over 70 years of age or an increase of vitamin d3 if needed.
Vitamin K2 can be obtained from dairy products that are raw and fermented such as yogurt, raw cheese, amasi, and kefir. It can also be obtained from egg yolks, grass-fed meat, liver, and wild-caught fatty fish. The daily recommended dose of vitamin K2 is 40 mcg.
Vitamin D3 and K2 Supplementation
In view of the above facts, it is clear why you must worry if your vitamin D3 and K2 levels are low. It can cause great damage to your body if left untreated. Although you can obtain vitamin d3 and k2 through sun exposure and diet, you may still be at risk of its deficiency if you are not getting vitamin d3 and k2 in enough quantities.
The best way to maintain a healthy level in your body of Vitamin D3 and K2 is to take a chewable supplement that has recommended doses of both the vitamins. Since vitamin D3 and Vitamin K2 work together to promote better health, a regular Vitamin D3 and Vitamin K2 supplement would help you to maintain its level and attain better overall health.
2 Vitamins in 1 - With Vitamin K2 to help ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries
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