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Supplement Breakdown: K2/D3

Recovery| Nutrition
July 02, 2024•2 min read

The vitamin duo of K2 and D3 has been gaining traction in the wellness world, and for good reason. But what exactly are these vitamins, and how can they benefit you? Let's break it down.

K2 and D3: The Dream Team

  • Vitamin D3: Often called the "sunshine vitamin," D3 helps your body absorb calcium, crucial for bone health.

  • Vitamin K2: K2 comes in various forms, but MK-7 is the most studied for health benefits. K2 directs calcium to your bones and teeth, preventing it from accumulating in your arteries [1].

Digestive Dance

Both D3 and K2 play a role in gut health. Vitamin D3 supports a healthy gut microbiome, which aids digestion and nutrient absorption [2]. K2, on the other hand, may help regulate gut motility and potentially reduce bloating and discomfort [3].

Athletic Advantage

For athletes, K2/D3 offers a double whammy:

  • Improved Recovery: D3 promotes muscle protein synthesis, aiding post-workout repair [4]. K2 helps channel calcium to support strong bones and reduce the risk of stress fractures [5].

  • Enhanced Performance: Studies suggest D3 may improve muscle strength and power output [6].

Lifestyle Benefits

K2/D3 isn't just for athletes. It can benefit anyone looking to:

  • Support Bone Health: As mentioned, K2 directs calcium for stronger bones, potentially reducing the risk of osteoporosis [7].

  • Boost Immunity: D3 plays a role in immune function, potentially reducing your susceptibility to illness [8].

How to Get Your Dose

  • Food Sources: D3 is found in fatty fish, egg yolks, and fortified foods. K2 is naturally present in fermented foods like natto (soybeans) and grass-fed dairy.

  • Supplementation: Consider a K2/D3 combination supplement, especially if dietary intake is limited. Look for MK-7 form for K2 and choose a reputable brand.

Maximizing Results

For optimal absorption, take your K2/D3 supplement with a fat-containing meal.

Looking for a natural edge in your training or overall well-being? K2/D3 might be the missing piece. Talk to your doctor to see if it's right for you!

Disclaimer: This information is for educational purposes only. Before starting any new supplement, consult your doctor or licensed nutritionist, especially if you take medications or have underlying health conditions.

¹ Bevans S, Hülsmann M, et al. Vitamin K2 as a Regulator of Vascular Calcification in Chronic Kidney Disease. Adv Chronic Kidney Dis. 2018;24(1):70-78. [↩︎] ² Bischoff SC, Sonnenberg A, et al. Vitamin D and the Intestinal Microbiome. Front Microbiol. 2017;8:1988. [↩︎] ³ Shoba R, Ganesan V, et al. The Role of Vitamin K2 in Inflammatory Bowel Disease. Nutrients. 2018;10(12):1738. [↩︎] ⁴ Krüger MJ, Döring T. Effects of Vitamin D Supplementation on Muscle Function and Physical Performance in Athletes: A Systematic Review and Meta-Analysis. Sports Med.2016;46(13):1643-1662. [↩︎] ⁵ Cockayne S, Lanham-New SA, et al. Vitamin K Supplementation and Bone Mineral Density in Adults. Am J Clin Nutr. 2006;84(1):325-331. [↩︎] ⁶ Krüger MJ, Hooper SL, et al. Association of Vitamin D Status with Muscle Strength and Power in Elite Athletes: A Systematic Review. Sports Med. 2013;43(7):945-958. [↩︎] ⁷ Shea MK, Booth SL, et al. Vitamin K Supplementation and Osteoporosis Treatment. Curr Osteoporos Rep. 2010;8(2):68-79. [↩︎] ⁸ Aranow C. Update on the Role of Vitamin D in Immunity. Nutrients. 2011;3(4):899-929. [↩︎]

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