Vitamin D3 alone or with K2?

IrishEyes

IrishEyes

Senior Member
Location
Midwest
I am reading conflicting articles on whether it's better to take
D3 alone or also with K2.
I been taking D3 for years now but now I wonder if I am getting the
full benefit of it without the K2.
Opinions?
 

@PeppermintPatty Thank you. I did a few searches too and got conflicting
information on why it's good and why it's not.
Better look up my last lab tests and see what the numbers are for this.
I do have a Dr appointment Oct 7 so may be I will wait and ask him.
I sure don't want kidney stones from too much D3 that's for sure.
I probably need another bone density test soon also I bet.
 
IrishEyes said:
I am reading conflicting articles on whether it's better to take D3 alone or also with K2.
I been taking D3 for years now but now I wonder if I am getting the full benefit of it without the K2. Opinions?
Click to expand...

Hello IrishEyes, I presented your question to AI and its reply is below.

"There’s some truth to both sides of what you’re reading. Vitamin D3’s main role is to help your gut absorb calcium and keep blood levels in the right range. If you’ve been taking D3 for years, it has still been giving you its core benefit. Vitamin K2’s role is different: it helps guide calcium into bones and teeth and away from arteries and soft tissues. Some researchers think that when D3 raises calcium absorption, pairing it with K2 may help reduce the risk of calcium ending up where it shouldn’t (like artery walls).

The evidence so far: There are good mechanistic reasons for combining D3 and K2, and a few smaller studies support the idea. But large, long-term clinical trials proving a clear benefit of adding K2 to D3 are still lacking. Mainstream health authorities (like the NIH or NHS) recommend D3 supplementation for deficiency, but they don’t yet make any official recommendation about K2.

Practical takeaway: If you’re eating fermented foods (like natto, some cheeses, sauerkraut) or animal products (egg yolks, liver), you may already get some K2 from your diet. If you don’t get much K2 from food, and you’re on higher doses of D3 or concerned about bone/artery health, a D3 + K2 combo is reasonable and considered safe for most people. As always, anyone with clotting disorders or taking blood thinners like warfarin should check with their doctor first, since K2 directly affects clotting pathways.

So the short answer: D3 alone still works fine, but adding K2 might give extra protection—especially for bone and cardiovascular health—even though the jury is still out on how big that benefit is."
 

Explaining vitamin D3​


Vitamin D3, also called cholecalciferol, is a nutrient that helps your body to absorb calcium. You can get it through eating foods such as fish, eggs, and cheese or through exposure to sunlight.


Vitamin D3 has many functions for your body, including bone growth, bone remodeling, regulating muscle contractions, and converting food into energy.


Explaining vitamin K2​


Vitamin K2 plays a vital role in many functions of your body, including blood clotting. It also protects the health of your heart and keeps your bones strong.


You can find vitamin K2 in some animal foods and fermented foods.


The team of vitamin D3 and K2​


Deficiencies in these vitamins are widespread, and it can be tough to get enough of both of these vital nutrients in your diet, especially since vitamin K2 isn’t found in commonly eaten foods. Because of this, it’s usually necessary to take supplements of both of these, and these vitamins work best when you take both of them together.


While vitamin D3 helps your body absorb more calcium, vitamin K2 helps your body transport it to your bones and teeth rather than letting it sit in your arteries and other soft tissues in your body. This not only helps to promote bone health, but it also helps to keep your heart healthy as well.


By strengthening your bones, you can lower your risk of osteoporosis, and by keeping your heart healthy, you can lower your risk of heart disease.
 
Since hardening of the arteries is a hereditary factor (big time) is a concern of mine. Two stents in my body now due to it. I do eat eggs more than the right greens because of dentures and bits getting under the plates. I see the doc in 2 weeks and he will want to wait for lab tests I am sure to check my numbers. I only take One prescription at a low dose, so messing up that is not an issue.
Thank you for all the research results, I had read pretty much all of those but others may have needed to see them too.
Each case is different and not a stone cold best route for all, so waiting 2 weeks for the doctor shouldn't hurt that much.
He may not be aware I am not eating leafy greens as much as I had been.
 
I found this on how to tell if your K2 levels are being tracked/tested.

Vitamin K2 Testing​

While tests for Vitamin K1 are aimed at blood clotting and coagulation, tests aimed at K2 are focused on bone health markers.

Tests for Vitamin K2 are also not easily available. Not yet anyway.

This is because Vitamin K2 itself is challenging to measure. But what labs can measure are proteins that are activated by Vitamin K2.

If you can measure the 'level of activation' of these Vitamin K2 dependent proteins, you get a rough idea of your Vitamin K2 status.

We know that Vitamin K2 deficiency results in a decreased level of active osteocalcin.

Osteocalcin is a protein found in bone and teeth. It is produced by bone-building cells, called osteoblasts. Low levels of active osteocalcin (or high levels of inactive osteocalcin) contributes to fragile bones.

Still, you cannot use a bone mineral density test as an alternative for K2 test because bone mineral density can be influenced by many factors other than Vitamin K2.

Taking Vitamin K2 reduces the level of inactive osteocalcin, which suggests that it's making bones stronger.

Fortunately, LabCorp and Quest both offer Osteocalcin tests.

Genova lab offers undercarboxylated Osteocalcin (ucOC).

Ideally, if you know the ratio of active to inactive ostocalcin, you'd be better off, but to date, we have seen a lab offer that ratio.

A new Vitamin K2 test for your artery walls​

If you're concerned about calcification of soft tissues like arteries or gums, the test you want is an assay for uncarboxylated MGP. This is a really good marker of Vitamin K2 level in artery walls and blood vessels. Interesting, this test is used for people on dialysis because people with kidney issues often have chronic Vitamin K2 deficiency.

Unfortunately, this test is not widely available. Talk to your doctor about this if you're interested.


Looked on my lab results from last time: I think I will request this test since my Lab is listed
as doing them. No results on the uncarboxylated MGP for artery walls either.

test.JPG
 
Last edited:
IrishEyes said:
Since hardening of the arteries is a hereditary factor (big time) is a concern of mine. Two stents in my body now due to it. I do eat eggs more than the right greens because of dentures and bits getting under the plates. I see the doc in 2 weeks and he will want to wait for lab tests I am sure to check my numbers. I only take One prescription at a low dose, so messing up that is not an issue.
Thank you for all the research results, I had read pretty much all of those but others may have needed to see them too.
Each case is different and not a stone cold best route for all, so waiting 2 weeks for the doctor shouldn't hurt that much.
He may not be aware I am not eating leafy greens as much as I had been.
Click to expand...

Hello IrishEyes, I fed your above info to AI and its reply was too lengthy, so I had to edit a lot of it out. Also, please excuse AI's gender mix-up.

1. “Hardening of the arteries is a hereditary factor (big time).”

Partly true.
Atherosclerosis (hardening/narrowing of the arteries) has a genetic component, but lifestyle factors (diet, smoking, exercise, blood pressure, diabetes control) play an equal or greater role for most people. Family history of premature heart disease does increase risk, but it doesn’t mean it’s inevitable. Many people with a family history avoid serious problems by managing their lifestyle and risk factors.

3. “I do eat eggs more than the right greens because of dentures.”

Neutral, but worth clarifying.
Eggs are not the heart-villain they were once thought to be. For most people, moderate egg consumption (up to 1 per day) is not strongly linked with heart disease risk. The bigger concern is missing out on greens—leafy vegetables provide fiber, potassium, folate, antioxidants, and vitamin K, all of which support vascular health. Dentures can indeed make chewing greens hard, but blending, chopping finely, or cooking them soft are alternatives.

4. “Each case is different and not a stone cold best route for all.”

True.
Cardiovascular health depends on many variables: cholesterol subtypes, inflammation, blood sugar, blood pressure, genetics, lifestyle. Doctors individualize treatment plans for a reason.

6. “He may not be aware I am not eating leafy greens as much.”

Important point.
That’s worth telling his doctor. Low greens → less vitamin K and potassium → can influence blood pressure, vascular function, and clotting balance. If he’s on blood thinners, greens also affect dosing. Doctors need to know changes in diet to interpret lab results correctly.

Bottom line:
IrishEyes is partly right. Genetics matter “big time,” but lifestyle plays a huge role too. Eggs aren’t a major problem for most people, but not eating leafy greens could mean missing key heart-protective nutrients. And yes—waiting two weeks is usually fine if no urgent symptoms appear, but he should absolutely update his doctor about his diet changes."
 
AI said, "Here’s a list of leafy greens and alternatives that are much easier on dentures because they soften up, blend smoothly, or break down without leaving tough fibers that get trapped under plates:"

Easy-to-Chew Leafy Greens
Spinach (cooked) – becomes very soft quickly; can be added to eggs, soups, or casseroles.
Swiss chard (cooked) – stems may be stringy, but leaves soften nicely.
Bok choy (baby variety) – tender when lightly steamed or stir-fried.
Romaine or butter lettuce (finely chopped) – softer than kale or cabbage; better tolerated.
Beet greens (cooked) – nutritious and tender once sautéed.

Smooth & Blended Options
Green smoothies – spinach, kale, or mixed greens blend into a smooth texture when combined with fruit, yogurt, or nut milk.
Pureed soups – cream of spinach, broccoli, or pea soup gives leafy green nutrients without chewing issues.
Green powders (like dehydrated spinach or kale powders) – can be mixed into yogurt, smoothies, or even scrambled eggs.

Other Nutrient-Rich Substitutes
If chewing greens is too frustrating, other foods can provide many of the same nutrients:
Avocado (soft, high in potassium and folate)
Zucchini (cooked or spiralized soft)
Pumpkin and squash (rich in carotenoids and fiber)
Asparagus tips (softer than the stalks)
Green peas (mashed or in soup)

Tip for dentures:
Cooking greens until soft, chopping them finely, or blending them removes the tough fibers that cause problems. Many people with dentures have success adding a small handful of cooked spinach to scrambled eggs or blending raw greens into a fruit smoothie."
 
oslooskar said:
AI said, "Here’s a list of leafy greens and alternatives that are much easier on dentures because they soften up, blend smoothly, or break down without leaving tough fibers that get trapped under plates:"

Easy-to-Chew Leafy Greens
Spinach (cooked) – becomes very soft quickly; can be added to eggs, soups, or casseroles.
Swiss chard (cooked) – stems may be stringy, but leaves soften nicely.
Bok choy (baby variety) – tender when lightly steamed or stir-fried.
Romaine or butter lettuce (finely chopped) – softer than kale or cabbage; better tolerated.
Beet greens (cooked) – nutritious and tender once sautéed.

Smooth & Blended Options
Green smoothies – spinach, kale, or mixed greens blend into a smooth texture when combined with fruit, yogurt, or nut milk.
Pureed soups – cream of spinach, broccoli, or pea soup gives leafy green nutrients without chewing issues.
Green powders (like dehydrated spinach or kale powders) – can be mixed into yogurt, smoothies, or even scrambled eggs.

Other Nutrient-Rich Substitutes
If chewing greens is too frustrating, other foods can provide many of the same nutrients:
Avocado (soft, high in potassium and folate)
Zucchini (cooked or spiralized soft)
Pumpkin and squash (rich in carotenoids and fiber)
Asparagus tips (softer than the stalks)
Green peas (mashed or in soup)

Tip for dentures:
Cooking greens until soft, chopping them finely, or blending them removes the tough fibers that cause problems. Many people with dentures have success adding a small handful of cooked spinach to scrambled eggs or blending raw greens into a fruit smoothie."
Click to expand...
Thank You!!
 
oslooskar said:
AI said, "Here’s a list of leafy greens and alternatives that are much easier on dentures because they soften up, blend smoothly, or break down without leaving tough fibers that get trapped under plates:"

Easy-to-Chew Leafy Greens
Spinach (cooked) – becomes very soft quickly; can be added to eggs, soups, or casseroles.
Swiss chard (cooked) – stems may be stringy, but leaves soften nicely.
Bok choy (baby variety) – tender when lightly steamed or stir-fried.
Romaine or butter lettuce (finely chopped) – softer than kale or cabbage; better tolerated.
Beet greens (cooked) – nutritious and tender once sautéed.

Smooth & Blended Options
Green smoothies – spinach, kale, or mixed greens blend into a smooth texture when combined with fruit, yogurt, or nut milk.
Pureed soups – cream of spinach, broccoli, or pea soup gives leafy green nutrients without chewing issues.
Green powders (like dehydrated spinach or kale powders) – can be mixed into yogurt, smoothies, or even scrambled eggs.

Other Nutrient-Rich Substitutes
If chewing greens is too frustrating, other foods can provide many of the same nutrients:
Avocado (soft, high in potassium and folate)
Zucchini (cooked or spiralized soft)
Pumpkin and squash (rich in carotenoids and fiber)
Asparagus tips (softer than the stalks)
Green peas (mashed or in soup)

Tip for dentures:
Cooking greens until soft, chopping them finely, or blending them removes the tough fibers that cause problems. Many people with dentures have success adding a small handful of cooked spinach to scrambled eggs or blending raw greens into a fruit smoothie."
Click to expand...
Good to see I am on the right track with most of it. I began eating less greens about a year ago, mostly due to these dentures which I can't get insurance to pay on for another 4 years for new ones. I could maybe drop them by accident by my conscious would really bother me more.
Other than the greens my diet is doing well on all the levels of my blood work, right in the middle on what IS being tested. And yes, I agree I need to tell my doc about the greens and I will try those ideas below and see which ones sit well with my stomach and stick with those.
I read my what my body is telling me pretty well and some of the things I been noticing and all I am reading in print I do think the missing greens is the culprit. Holding my weight at a steady 111-115 for 6+ years now and even cheat on a rare occasion so weight isn't an issue.
Yes, heart disease is in the family, my mom went all the way to a pacemaker late in her life. Not sure about father's side, he died at 47 from a fall off a scaffold.
You have all been great helping to gather info on this to help myself and maybe others not aware of all this. Much Appreciated Thank You!
 
I had been taking D3+K2, but stopped taking it a few months ago. The reason is, most of these pills contain seed oils, which is mainly the unhealthy omgea-6 oil.
 
OldOld said:
I had been taking D3+K2, but stopped taking it a few months ago. The reason is, most of these pills contain seed oils, which is mainly the unhealthy omgea-6 oil.
Click to expand...
Thank you OldOld, no one has mentioned that yet and it may well be something to be sure of also.

I don't know if I have read anything we can eat anymore that doesn't have something bad in it for someone someplace.
Maybe it boils down to what the heck is the lessor of the evils in all this.
Maybe doc will tell me I don't need it, who knows. I sort of hope
so. I don't want mealtimes to become a handful of pills anyway.

Ok...(as I giggle to myself) now someone with a google degree please look up
What is one thing we can eat that is totally good for everyone:ROFLMAO:
 
OldOld said:
I had been taking D3+K2, but stopped taking it a few months ago. The reason is, most of these pills contain seed oils, which is mainly the unhealthy omgea-6 oil.
Click to expand...
When I had my vitamin D level tested, my doctor said it was good and that most people's aren't. Then she asked me what I took. This is what I take. 🙂

Ingredients: Cold-pressed olive oil, kosher gelatin, glycerin (vegetarian), purified water.

Healthy Origins Vitamin D3
 
Got my answer by giving D3 with K2 a try and comparing last lab results with the one I just received.
Prior result my D3 was always at the low of scale for normal
Current result it was smack in the middle
So the K2 added, helped get my number up to the middle

I am happy with the results so is Doctor Tim.....thanks everyone!
 
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