Vitamin D+K

Vitamins D3, K1, and K2 are critical nutrients involved in the production of numerous enzymes and hormones in the body that regulate critical processes like calcium metabolism, blood clotting, bone and cardiovascular health, immune health, insulin sensitivity, and more.

Despite their importance, however, research shows that as many as 20% of people aren’t getting enough vitamin D3 for optimal health and performance and 48% of people aren’t getting enough vitamin K1 and K2, including those with a healthy diet and lifestyle.

These “subclinical deficiencies” are serious, too—they’re associated with numerous health problems, including mood disruption, muscle weakness, impaired bone and heart health, and more.

What’s more, while it’s possible to get enough vitamin D and K to maintain health through diet alone, this can be difficult because:

1. The best natural source of vitamin D3 is exposure to sunlight, and many people don’t consistently spend enough time in the sun to produce enough vitamin D3, especially those who use sunscreen or have darker skin pigmentation.
2. There aren’t many practical dietary sources of vitamin K1 and K2, with the best choices being dark leafy greens, cheese, butter, seaweed, fermented foods, and pork and chicken—foods that many people don’t eat enough of to meet their body’s K1 and K2 needs.
3. There are several factors that can interfere with the body’s absorption and utilization of vitamins D3, K1, and K2, including gut health, age, body composition, and genetics.

Additionally, research suggests that the recommended daily allowance (RDA) for vitamins D3, K1, and K2 is adequate for preventing deficiencies, but they may not produce optimal health and longevity, which should be the ultimate goal.

Thus, many health-conscious people who eat a nutritious diet also choose to supplement with vitamins D3, K1, and K2, especially if they’re physically active (because this may increase the body’s needs for these vitamins).