Over the past ten years, there’s been a lot of research highlighting the benefits of vitamin D for health. But now, there’s another vitamin getting a lot of attention and people are calling it “the next vitamin D.” This exciting newcomer is vitamin K, which works well with vitamin D3 to boost bone strength and heart health.
### Understanding Vitamin K
Vitamin K2, in particular, is being recognized as crucial for health, almost as important as vitamin D. According to Dr. Cees Vermeer, a leading researcher on vitamin K, most people are deficient in it, just like they don’t get enough vitamin D.
People usually get enough vitamin K from their diet for blood clotting, but not enough to ward off certain health issues.
Vitamin K comes in two main types: K1 and K2. K1 is found in green vegetables and helps with blood clotting. K2 is present in the gut but isn’t absorbed; it goes right to the walls of your blood vessels, bones, and tissues.
K2 has several forms, including MK4, MK7, MK8, and MK9. MK7 stands out because it lasts longer in the body and has more practical health benefits. It’s extracted from natto, a fermented soy product from Japan, and you can get plenty by eating natto.
### How Vitamins D and K Work Together
So, how do vitamin D and vitamin K work together?
Vitamin D is well-known for improving bone health by helping your body absorb calcium. New evidence suggests that vitamin K2 is responsible for directing the calcium to your bones, preventing it from ending up in places like your arteries, joints, and organs.
A lot of arterial plaque is made up of calcium deposits, which is why the arteries harden with age.
Think of vitamin D as the person who lets calcium into the body, while vitamin K guides it to the right places. This teamwork helps avoid unwanted buildup and blockages.
There’s also evidence suggesting that the safety of vitamin D might depend on having enough vitamin K. Vitamin D toxicity, though rare especially with D3, might actually be due to a lack of vitamin K2.
### What You Can Do
To get enough vitamin K, you should eat green leafy vegetables, natto, other fermented foods, and raw milk cheeses. You might also consider a K2 supplement if needed. While exact supplementation doses aren’t fully established, Dr. Vermeer recommends up to 185 mcg daily for adults.
Be cautious with higher doses if you’re on blood-thinning medications. If you’re generally healthy and not on such medications, 150 to 300 mcg daily is suggested.
For optimal vitamin D levels, get plenty of sunlight or consider an oral supplement. Always check your blood levels before and during supplementation to ensure you’re within the healthy range.
To keep your heart, blood vessels, organs, and bones in top shape, also focus on weight-bearing exercises, eat fresh and locally-grown organic foods, include high-quality omega-3 fats like krill oil in your diet, manage stress well, and get enough sleep at night.