Vitamins D3 and K2 For Immunity

bowl of foods, mainly vegetables that are high in vitamins d3 and k2

Introduction

A growing body of research has shown that vitamins D3 ad K2 are effective at boosting immunity and helping prevent sickness. These two vitamins work in synergy to provide a powerful boost to the immune system, enhancing its ability to fight off infections and diseases.

In this article, we will explore how D3 and K2 vitamins work together to support immunity. We will discuss the roles that these vitamins play in the body, their individual benefits for the immune system, and the synergistic effects that they have when taken together.

By the end of this post, you will have a deeper understanding of the importance of vitamins D3 and K2 for immunity and how to ensure that you are getting enough of these essential nutrients in your diet.

woman wearing grey hoodie stretching outside

Interactions between vitamins D3 and K2

Vitamins D and K are both fat-soluble vitamins and play a key role in calcium metabolism. When taken together, vitamin K2 improves the absorption of vitamin D3 in the body. Vitamin K2 transports calcium from the blood to the bones, where it is needed for healthy bone growth and development. By ensuring that calcium is properly utilized in the bones, vitamin K2 helps to improve bone density and reduce the risk of bone-related illnesses, such as osteoporosis.

By combining vitamin D3 and vitamin K2, you can help ensure that the calcium carried by Vitamin D is absorbed by your bones where it is needed and does not build up in artery deposits.

How combined intake of vitamins D3 and K2 enhances immunity

Vitamins D3 and K2 work together to boost immunity by regulating immune cell activity. Vitamin D3 has been shown to help regulate the activity of immune cells, such as T-cells and B-cells, which are responsible for recognizing and destroying harmful pathogens.

Vitamin K2, on the other hand, has been shown to help regulate the activity of certain immune cells, such as macrophages, which are responsible for engulfing and destroying invading pathogens. By working together, these vitamins help to enhance the overall effectiveness of the immune response.

Finally, vitamins D3 and K2 have been shown to work together to reduce inflammation, which is a key factor in many diseases, including autoimmune disorders, heart disease, and cancer. Vitamin D3 has been shown to reduce inflammation by inhibiting the production of inflammatory cytokines, while vitamin K2 has been shown to reduce inflammation by reducing the activity of pro-inflammatory enzymes.

Having adequate intakes of both of these vitamins can help regulate these essential immune functions. 

Scanning electron micrograph of macrophages with projectile-looking surfaces that are interacting with lymphocytes which are rounded

How to get enough Vitamins D3 and K2

 

Dietary sources of vitamins D3 and K2

Here are the best vegan and non-vegan sources of both vitamins:

Non-Vegan Sources:

  • Fatty fish: Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D3. A 3.5-ounce serving of cooked salmon provides approximately 447 IU of vitamin D3.
  • Egg yolks: Egg yolks are another good source of vitamin D3. A single large egg yolk contains approximately 41 IU of vitamin D3.
  • Cheese: Certain types of cheese, such as Swiss cheese, contain significant amounts of vitamin K2. A 1-ounce serving of Swiss cheese provides approximately 14 micrograms of vitamin K2.
  • Liver: Organ meats, such as liver, are rich in both vitamins D3 and K2. A 3.5-ounce serving of beef liver contains approximately 50 IU of vitamin D3 and 70 micrograms of vitamin K2.

Vegan Sources:

  • Mushrooms: Mushrooms are one of the few vegan sources of vitamin D3. While most mushrooms contain very little vitamin D3, certain varieties, such as shiitake mushrooms, have been shown to contain significant amounts. A 3.5-ounce serving of shiitake mushrooms provides approximately 1,600 IU of vitamin D3.
  • Fortified plant-based milks: Many plant-based milks, such as soy, almond, and oat milk, are fortified with vitamin D3. A cup of fortified soy milk provides approximately 120 IU of vitamin D3.
  • Natto: Natto is a traditional Japanese dish made from fermented soybeans and is an excellent source of vitamin K2. A 3.5-ounce serving of natto provides approximately 1,000 micrograms of vitamin K2.
  • Fermented foods: Other fermented foods, such as sauerkraut and tempeh, are also good sources of vitamin K2.

Many supplements also combine these vitamins in a convenient pill format. Such supplements are an attractive option for those with restrictive diets or food allergies. 

healthy foods that are high in vitamin d3

Recommended daily intake of Vitamins D3 and K2

According to the National Institutes of Health (NIH), the RDIs for these vitamins are as follows:

  • Vitamin D3: The RDI for vitamin D3 varies based on age, with adults aged 19-70 requiring 600 IU per day, and adults over the age of 70 requiring 800 IU per day. Pregnant and lactating women require higher amounts, with an RDI of 600-800 IU per day depending on age.
  • Vitamin K2: The RDI for vitamin K2 varies based on age and sex, hoewever, for individuals 19+ between 90-120 mcg of Vitamin K2 daily is adequate for the maintenance of good health. 

It is important to note that RDIs are general recommendations and may not be appropriate for everyone. It is always best to consult with a healthcare professional to determine your specific nutrient needs.

Conclusion

When taken together, Vitamins D3 and K2 improve calcium absorption and help boost the immune system. Additionally, these vitamins can help reduce chronic inflammation, which can lead to autoimmune diseases. 

Vitamin D3 is commonly found in animal foods and mushrooms. Vitamin k2 is less common but often concentrated in fermented foods. Many supplements are also available that combine the two in one convenient form. Ultimately, no matter how you choose to consume these compounds, they are essential to supporting good health.

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