Vitamin D3/K2 the sun vitamin

Vitamin D3 and K2 play an important role in our health and also have an influence on the brain.

Vitamin D3 and vitamin K2 are often recommended together as they have synergistic effects and can complement each other.



Here are some reasons why they should be taken together

• Calcium metabolism: Vitamin D3 supports the absorption of calcium from food and promotes its incorporation into the bones. Vitamin K2, on the other hand, activates proteins that transport calcium from the blood vessels into the bones. The combination of both vitamins enables a more efficient calcium metabolism, which can contribute to better bone health.
  
  
• Synergistic effect: Studies have shown that vitamin D3 and K2 can work synergistically to support heart and arterial health. While vitamin D3 can reduce inflammation and improve arterial elasticity, vitamin K2 helps to prevent the deposition of calcium in the arteries and reduce the risk of hardening of the arteries.
  
  
• Supporting brain health: Both vitamin D3 and K2 can have positive effects on brain function. Vitamin D3 is involved in the regulation of neurotransmitters and can improve mood and cognitive function. Vitamin K2 can protect the brain by protecting against oxidative stress and neurodegenerative diseases.
  
  
• Optimal absorption: Vitamin K2 is thought to improve the absorption of vitamin D3. By taking both vitamins together, they can be optimally absorbed and utilised by the body.

It is important to get enough vitamin D3 and K2. Sunlight is the main source of vitamin D3, but it can also be obtained from certain foods such as oily fish, egg yolks and mushrooms. Vitamin K2 is found in fermented foods such as natto, sauerkraut and cheese.

Studies on vitamin D3/K2

There are many studies looking at the combination of vitamin D3 and vitamin K2 and their effects on health and the brain. Here are some examples:

• In this study, it was shown that taking vitamin D3 and vitamin K2 at the same time in osteoporotic women resulted in improved bone health.
  

  Knapen MHJ et al. (2013): Vitamin K2 supplementation improves markers of bone metabolism in osteoporotic postmenopausal women.

• This review highlights the role of vitamin K, especially K2, in the nervous system and emphasises the possible neuroprotective effects.
  

  Ferland G et al. (2012): Vitamin K and the nervous system: an overview of its actions.

• This study examines the interactions between vitamin D and vitamin K and their effects on calcium-phosphate metabolism.
  

  van der A et al. (2013): Vitamin D and vitamin K interaction: effects on the calcium-phosphate metabolism.

• This study found that vitamin K2 (menaquinone-7) increased the activity of MGP (Matrix Gla Protein), indicating better vascular health.
  

  Zhu D et al. (2015): Vitamin K1 and vitamin K2 have similar effects on biomarkers for vitamin K status in hemodialysis patients.

• This meta-analysis examined the relationship between vitamin D and memory and executive functions (cognitive processes for controlling behaviour) and found evidence of a possible positive effect of vitamin D on cognitive function.
  

  Annweiler, C., Montero-Odasso, M., Llewellyn, D. J., et al. (2013). Meta-analysis of Memory and Executive Dysfunctions in Relation to Vitamin D. Journal of Alzheimer's Disease, 37(1), 147-171. DOI: 10.3233/JAD-130452

• This study investigated the relationship between vitamin D levels and the risk of cognitive decline in older people, with higher vitamin D levels being associated with a reduced risk of cognitive decline.
  

  Llewellyn, D. J., Lang, I. A., Langa, K. M., et al. (2011). Vitamin D and Risk of Cognitive Decline in Elderly Persons. Archives of Internal Medicine, 171(10), 896- 900. DOI: 10.1001/archinternmed.2011.217

• This systematic review and meta-analysis examined the relationship between vitamin D, cognition and dementia and found evidence of a possible protective effect of vitamin D on cognitive health.
  

  Balion, C., Griffith, L. E., Strifler, L., et al. (2012). Vitamin D, Cognition, and Dementia: A Systematic Review and Meta-Analysis. Neurology, 79(13), 1397-1405. DOI: 10.1212/WNL.0b013e31826c197f

• This study investigated how the influence of vitamin D on cognitive performance may depend on the function of the hippocampus, a region of the brain that is important for memory and learning ability.
  

  Pettersen, J. A., & Doesburg, S. M. (2017). The influence of vitamin D on cognitive performance is largely dependent on hippocampal functioning. Psychopharmacology, 234(13), 1983-1993. DOI: 10.1007/s00213-017-4616-2

These studies are only a small part of the extensive research on vitamin D3 and K2.