Published on November 5, 2021
Video Friday: How can you know that you are getting enough of both vitamins D and K? Dr. Susan Brown, expert in bone health, explains in today’s featured video
- Vitamin D intake is dependent on the level of vitamin D in the blood and the amount needed to reach a target level
- The recommended daily intake of vitamin K (especially as vitamin K2 or MK7) is 180-200 mcg per day from foods and supplements
- Because the amount of vitamin D needed differs from person to person, and a there is a set recommendation of vitamin K, there is no specific ratio of vitamin D to vitamin K
- Getting enough of both, as well as other co-nutrients, especially magnesium, is essential to maintain bone, heart, and overall health
It’s Video Friday! Today’s video addresses a frequently asked question among GrassrootsHealth participants and followers – “How much vitamin K2 do I need to take with my vitamin D supplements?”
Is there such a thing as a ratio of vitamin D to vitamin K? In the video featured today, Dr. Susan Brown of betterbones.com breaks down the complicated relationship that vitamin D and K play for healthy processes in the body.
Watch the Video
After watching the video, be sure to make note of our added details below.
What’s the ratio of vitamin D to vitamin K intake? Is there a ratio?
How can you know that you are getting enough of both vitamins D and K? Here is a quick summary of what this video discusses on the topic, along with additional information and details about vitamins D and K.
Vitamins D and K are common in several ways:
- we received plenty in evolutionary times – vitamin D from sun, vitamin K from fermented foods and from bacteria on foods that produce vitamin K (times before refrigeration), plus lots of leafy green veggies
- both are fat soluble, should be taken with a fatty meal
- both play many roles in the body
Vitamin D can affect every tissue in the body; in fact, 25% of all our genes are affected by vitamin D, from heart health to immunity and mental health, etc… every system of the body is affected by vitamin D
Vitamin K is necessary for bone health, keeping calcium in bone and helps prevent calcium collection in the arteries
How much vitamin D do you need? Enough to maintain a blood level of between 45-65 or 85 ng/ml (Dr. Brown’s recommendation). The GrassrootsHealth panel of scientists recommends a level between 40-60 ng/ml (100-150 nmol/L).
- As a general rule of thumb from Dr. Brown, for every 1000 IU of additional vitamin D taken, you could possibly raise your level by 10 ng/ml (25 nmol/L) – however, the dose response for vitamin D is a curve, and everyone responds differently to intake
- Must test to know your level and see how you respond to a change in dose
How much vitamin K do you need? Some can get enough vitamin K from the diet, in foods such as leafy green veggies, fermented foods (such as hard cheeses, kimchi, natto, etc.), and from supplements; a therapeutic dose is suggested to be between 180-200 mcg MK7 (a form of vitamin K2) per day from diet and supplements
- Even smaller amounts of MK7 were found to be helpful
What should the ratio be? It will vary individually according to the amount of vitamin D needed to reach the target level in the blood
How much helps heart health? Diet studies have shown that people eating even small amounts of vitamin K (from foods such as hard cheese), even at a dose of 32 mcg per day, was enough to reduce arterial calcification and risk of death by CVD by 50%
- for every 10 mcg MK7, there was a reduction in coronary heart disease risk of 9%
- eating foods high in MK7 (Vitamin K2) see heart healthy benefits!
Make sure to get enough magnesium as well! Need to make sure the other key nutrients for calcium metabolism are also there to help keep the balance; magnesium helps prevent calcification and is essential to proper vitamin D absorption and metabolism
- all nutrients work together in the body
Final tip: make sure your vitamin D is in therapeutic range and eat fermented foods to get a bit of MK7 every day! Supplement your diet with vitamin K2 if you are missing out on these vitamin K rich foods
Check out vitamink2.org for more detailed information and research on vitamin K2
Your Nutrient Intake is an Easily Modifiable Factor to Help Improve Disease Outcomes
Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future. Choose which to measure, such as your vitamin D, omega-3s, and essential minerals including magnesium and zinc, by creating your custom home test kit today. Take steps to improve the status of each of these measurements to benefit your overall health. You can also track your own intakes, symptoms and results to see what works best for YOU.
Enroll and test your levels today, learn what steps to take to improve your status of vitamin D (see below) and other nutrients and blood markers, and take action! By enrolling in the GrassrootsHealth projects, you are not only contributing valuable information to everyone, you are also gaining knowledge about how you could improve your own health through measuring and tracking your nutrient status, and educating yourself on how to improve it.
What Does it Take YOU to Get Your D to 40 ng/ml (100 nmol/L)?
Did you know your health could be greatly affected by making sure you have a vitamin D level of at least 40 ng/ml (100 nmol/L)? Help us help you.
STEP 1 - Do you know what your vitamin D level is? If not, be sure to test today to find out.
STEP 2 – Determine your target level. Are you at your target level? Experts recommend a level of at least 40-60 ng/ml (100-150 nmol/L).
STEP 3 – Need to boost your level? Use the D*calculator to see how much vitamin D it may take to reach your target. Opt for the Loading Dose for a quicker boost.
STEP 4 – Optimize how your body absorbs and utilizes vitamin D with co-nutrients and these simple steps.
STEP 5 – Re-Test! This is an important step to make sure you have reached your target level, and to ensure you are not taking too much! Re-testing after 3-4 months is recommended.
STEP 6 – Adjust, Repeat…
Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases, especially COVID-19.
The first Randomized Controlled Trial on vitamin D and COVID-19 has shown a 96% lower risk of ICU admission for those receiving vitamin D (as 25(OH)D to quickly boost vitamin D blood levels) along with the standard treatment, compared to those receiving standard treatment alone.
These results support many previous observational studies showing a relationship between vitamin D levels and intake and COVID-19 severity.
GrassrootsHealth Nutrient Research Institute has launched the new Immune Boost project with the use of our myData-myAnswers nutrient health system that nearly 15,000 people are already using for their health. Specific markers that influence immune health are suggested for testing as part of this project including:
- Vitamin D
- Omega-3 Index
- Essential elements magnesium, selenium, and zinc
Our goal is to demonstrate how one can use the Nutrient Research Model established by Dr. Robert Heaney to show the effect of vitamin D serum levels of at least 40 ng/ml (100 nmol/L) on risk reduction for all ethnicities in the population. Status and intake of other nutrients will also be analyzed for any type of relationship to immune status and symptom severity. Join the project today!
Please let us know if you're interested in helping sponsor this project.
Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.
Make sure you track your results before and after, about every 6 months!
How can I track my nutrient intake and levels over time?
To help you track your supplement use and nutrient levels, GrassrootsHealth has created the Personal Health Nutrient Decision System called
For each specific supplement, you can track what days you take it, how much, and many other details. This will help you know your true supplemental intake and what patterns of use work for you to reach and maintain optimum nutrient levels. Check it out today!