Vitamín D a vitamín K2 (MK-7): Synergická kombinácia s významným vplyvom na zdravie - MAX FIT

Vitamin D and Vitamin K2 (MK-7): A Synergistic Combination with Significant Health Impact

Vitamin D is an essential vitamin-like hormone that plays a key role in calcium regulation, bone health, immunity, and many other physiological processes. However, its effect is significantly more effective and safer when combined with the synergistic vitamin K2 , especially in the form of menaquinone-7 (MK-7) . This combination is supported by several scientific studies and its importance in the prevention of cardiovascular and osteological diseases is increasingly recognized.

Vitamin D is a bit of a celebrity among vitamins these days – and rightly so. It plays a role in almost everything: from bones, to immunity, to mood. But few people know that in order to function properly and, most importantly, safely , it needs its “partner” – vitamin K2. Together, they form a powerful team that not only improves calcium absorption, but also ensures that this calcium gets where it belongs – into the bones and teeth – and not into the blood vessels.

Vitamin D – more than just the sun

It's also called the "sunshine vitamin" because we can make it in our skin when it's exposed to UVB rays. But it's actually a prohormone that has a number of functions in the body. It helps the body absorb calcium, supports strong bones, regulates immunity , and even affects our mood.

Low vitamin D levels are now considered a modern-day epidemic . Most of us spend our time indoors, are afraid to go out in the sun without sunscreen, and have little of it in our diet. The result? Fatigue, frequent infections, joint pain, and sometimes even depressive moods.

Vitamin D is a fat-soluble vitamin produced in the skin by exposure to UVB radiation from the sun. It is converted in the body to its active form , calcitriol (1,25-dihydroxyvitamin D) . Its main biological effects include:

  • Increasing the absorption of calcium and phosphorus in the intestine
  • Support for bone mineralization
  • Regulation of the immune system
  • Reducing inflammation and supporting immunomodulation
  • Supporting proper muscle function and preventing falls in the elderly

Vitamin D deficiency is associated with osteoporosis, muscle weakness, increased risk of infections, autoimmune diseases, cardiovascular disease, and depression.

Vitamin K2 (MK-7) – the silent hero that is little talked about

While vitamin D is popular, vitamin K2 is still a bit of a backwater. And yet, it's crucial for calcium to do its job in the body . It activates proteins like osteocalcin (which sends calcium to the bones) and MGP (which prevents calcium from depositing in blood vessels).

And the MK-7 (menaquinone-7) form is the most effective – it has a long half-life, is well absorbed and works actively for up to 72 hours after consumption. It is found mainly in fermented foods , such as Japanese natto (not everyone's taste), or in some cheeses.

Vitamin K2 is a group of menaquinones, with the MK-7 (menaquinone-7) form being the most stable and bioavailable. Vitamin K2 plays a crucial role in the activation of vitamin K-dependent proteins , specifically:

  • Osteocalcin , which binds calcium to bones
  • Matrix Gla-protein (MGP) , which inhibits calcification of soft tissues , including blood vessels

Without sufficient vitamin K2, vitamin D can increase calcium absorption, but it can also lead to its deposition in blood vessels and soft tissues , which can contribute to arterial calcification.

Why together? Vitamin D and K2 as an ideal duo

Think of it like building a house. Vitamin D is like the bricks—it provides calcium. But vitamin K2 is the bricklayer—it shows those bricks where to go. Without the bricklayer, your house will never grow where it should, or—worse yet—it will fall down.

Taking vitamin D without K2 can increase the risk of calcium deposits in the arteries or kidneys , which no one wants. But together they support healthy and strong bones, reduce the risk of osteoporosis and fractures, help prevent vascular calcification, and improve muscle function and immunity.

The combined use of vitamin D and K2 optimizes the transport and utilization of calcium in the body , increases bone density without the risk of vascular calcification , reduces the risk of osteoporosis and fractures , and supports heart health and vascular elasticity , which is also confirmed by studies (Schurgers et al., 2004; Geleijnse et al., 2004; Knapen et al., 2013) that have shown a positive effect of K2 (MK-7) on the activation of key proteins, reducing cardiovascular risk, and increasing bone mineral density in postmenopausal women.

How to take Vitamin D and K2?

Vitamin D3 and vitamin K2 in the form of MK-7 should be taken together , ideally daily, to ensure their maximum effectiveness. The recommended daily dose of vitamin D3 for an adult ranges from 5000 IU , with the ideal dose being adjusted to individual needs based on a 25(OH)D blood test.

In the case of vitamin K2 , especially in the form of menaquinone-7, a dose of between 90 and 200 micrograms per day is recommended . These vitamins are best taken with a meal that contains fat, because they are fat-soluble and fat helps them absorb. The timing of their use is important - it is recommended to take them in the morning or early afternoon , not late at night, because vitamin D can affect the production of melatonin and thus disrupt sleep . The synergistic effect of these two vitamins is increased if we combine them with other substances such as magnesium, vitamin A or omega-3 fatty acids , which together support calcium metabolism, inflammatory responses and hormonal balance.

Vitamin D can be obtained naturally from sunlight by staying in the sun without a sun protection factor for 15 to 20 minutes a day, ideally during lunchtime when the rays are most intense.

It is found in the diet mainly in fatty fish such as salmon, mackerel and sardines, but also in eggs, butter, beef liver and fortified foods such as plant-based drinks or cereals. Vitamin K2 in the form of MK-7 can be found in some fermented foods , especially in the traditional Japanese natto - which, however, is not to everyone's taste - but also in some ripened cheeses , such as gouda or brie. Smaller amounts are also found in egg yolk , poultry and butter from grass-fed cows. However, our normal diet often does not contain enough K2, which is why it is advisable to supplement it, especially during periods of increased need.

What to watch out for?

It's important to consider certain risks when taking these vitamins. People who take blood-thinning medications — such as warfarin — should talk to their doctor about taking vitamin K2, as it may affect the effectiveness of these medications.

With high doses of vitamin D, it is recommended to monitor blood calcium levels to avoid hypercalcemia, which is an excessive concentration of calcium in the blood. It is also recommended to regularly supplement magnesium , which is essential for the proper functioning of vitamin D and prevents its side effects , such as muscle cramps, fatigue, and irritability.

It can be said that if vitamin D is considered the foundation of good health, then vitamin K2 is its irreplaceable teammate. Their combination is especially important for women in the perimenopausal period , when hormonal fluctuations occur, bone loss occurs and the risk of cardiovascular disease increases.

This duo can significantly contribute to the prevention of osteoporosis , support vascular health and overall improve the quality of life during a period that represents a physical and psychological challenge for many women. The correctly chosen dose, supplemented with quality food and a healthy lifestyle, is such a simple and effective tool to support your body from the inside - and completely naturally.

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