VITAMIN D3&K2 - the most essential question briefly explained!
Have you ever wondered why vitamin D3 and K2 are often taken together? Or what benefits they have for your health? If you are unsure about the importance of these two vitamins, you are not alone. This is a question many people ask, and we will answer it in this article.
Vitamin D3 and K2 are essential vitamins that play a crucial role in the overall health of our bodies. Together, they support bone health, cardiovascular health, and immune system function. However, many people are deficient in these vitamins in their diets, which can lead to various health problems.
In this article, we'll provide a brief explanation of vitamin D3 and K2, their individual benefits, and why it's important to take them together. Whether you want to improve your bone health, prevent heart disease, or boost your immune system, knowing the importance of these vitamins can help you achieve optimal health. So let's address the most important question about vitamin D3 and K2.
VITAMIN D PRODUCTION IN THE BODY
Adequate supply of vitamin D3 depends largely on exposure to sunlight. This means that the body makes it itself, through a process called "endogenous synthesis." When sunlight hits the skin, a type of cholesterol called 7-dehydro-cholesterol is converted into vitamin D3 in the upper layer of the skin by UV-B radiation. To optimize this process, the German Nutrition Society recommends spending up to 25 minutes a day in the sun, covering at least 25% of the skin. This means leaving the face, hands and larger parts of the arms and legs uncovered.
FACTORS AFFECTING YOUR VITAMIN D PRODUCTION
There are many factors that affect how much vitamin D3 our bodies make, such as the time of year, clothing, and time spent outdoors. While summer is ideal for getting more sun, the use of sunscreen can interfere with the effect of UV-B rays on the skin. Still, it's important to protect your skin, so don't forgo sunscreen.
Even if you spend a lot of time outdoors, you may not get enough direct sunlight for your body to make vitamin D3, especially in the fall and winter. Your skin type also plays a role in vitamin D3 production. Light skin types generally need less time in the sun than dark skin types.
Did you know that your workplace can also affect your vitamin D levels? People who work indoors, such as in offices, are more likely to be vitamin D deficient than people who work outdoors. If you work shifts, the risk of deficiency is even greater.
YOUR DAILY VITAMIN D REQUIREMENT
Vitamin D has a nutrient reference value (NRV) of 5 µg (200 I.U.) according to EU Regulation 1169/2011. However, the German Nutrition Society (DGE) recommends 20 µg per day (800 I.U.) if you do not expose yourself to the sun. In the dosage information, you may see "I.U.," which stands for "International Units." For vitamin D3, 1 I.U. is equivalent to 0.025 µg.
WHO IS AFFECTED BY VITAMIN D DEFICIENCY?
To find out if you have a vitamin D deficiency, you can get tested by a doctor or do a self-test. It is especially important for older people to check their levels. According to the national consumption study of the Federal Ministry of Nutrition in 2008, over 80% of men and women in Germany have a vitamin D3 deficiency. The following factors can cause vitamin D deficiency: spending a lot of time indoors, outdoor activities mainly in the morning or evening, using skin products with a sun protection factor, and being 60 years old or older.
EFFECT OF VITAMIN-D
The health claims listed in this section have been determined to be safe by the European Food Safety Authority. The vitamin listed here is known to contribute to several important body functions and processes. These include the:
- Maintenance of a healthy immune system
- the proper functioning of muscles
- the support of healthy bones and teeth
- assisting in the absorption and utilization of calcium and phosphorus
- regulating the level of calcium in the blood
- the promotion of healthy cell division.
VITAMIN D ABSORPTION AND FORMATION
Vitamin D3, also known as cholecalciferol, is the most important representative of this vitamin for humans. It is distinguished from other vitamins by the fact that it can be both absorbed through a balanced and varied diet and produced by the body itself. In fact, in our latitudes, the body produces up to 90% of the vitamin D3 it needs. Regardless of its source, vitamin D3 is stored mainly in fatty tissue and muscles, and to a lesser extent in the liver.
VITAMIN D IN FOOD
Vitamin D3 can be absorbed through certain foods. Oily fish such as herring and salmon, liver and cod liver oil are good sources of vitamin D3. Plant sources, however, provide limited amounts. Margarine is often fortified with vitamin D, but mushrooms such as mushrooms and chanterelles naturally contain it. Salmon contains up to 16 µg of vitamin D3 per 100 g, while 100 g of mushrooms contain just under 1.9 µg.
VITAMIN D3 SUPPLEMENTATION
When choosing a vitamin D3 supplement, you should consider a few factors.
The raw material can be animal or vegetable, but this does not affect the effectiveness of the vitamin. Lanolin from sheep is a common source, but lichen is also an option for vegans. Vitamin D3 can be taken in the form of tablets, lozenges or drops. Lozenges are absorbed directly through the oral mucosa, making them a good choice for people with difficulty swallowing and providing greater bioavailability. BianVie's Vitamin D3&K2 PRO Lozenge and Vegan, derived from lichen, ensures high bioavailability and also tastes pleasantly fresh like peppermint. Do not drink water for 3 to 5 minutes afterwards to ensure absorption through the oral mucosa.
WHY ARE VITAMIN-D3&K2 OFTEN TOGETHER?
Vitamin D3 and K2 are often combined together in one supplement because they have synergistic effects on the body and support each other. Here are some reasons why these two vitamins are often taken together:
1. bone health: vitamin D3 is critical for the absorption of dietary calcium and its incorporation into bone. Vitamin K2, in turn, activates proteins that channel calcium into the bones while preventing calcium deposits in the arteries. The combination of vitamin D3 and K2 better supports overall bone health.
2. Cardiovascular Health: Vitamin D3 and K2 also play a role in maintaining healthy cardiovascular function. Vitamin D3 helps regulate blood pressure and helps reduce inflammation. Vitamin K2 helps prevent calcium deposits in the arteries, which may reduce the risk of cardiovascular disease.
3. Synergistic effects: There is evidence that vitamin D3 and K2 act synergistically, meaning that they enhance each other's effects. Vitamin K2 may enhance the effects of vitamin D3 on bone and heart health and vice versa.
4. Optimal Absorption and Utilization: Vitamin D3 and K2 work together to ensure that calcium is efficiently absorbed into the body and properly utilized. This can help prevent calcium deposits in soft tissues and support the health of bones, arteries and other tissues.
WHY DO I NEED VITAMIN K2?
Vitamin K is not a single vitamin, but a group of related compounds. These compounds are important for the production of proteins that are critical for many different bodily functions, including maintaining bone health and blood clot formation. Studies have shown that women with low vitamin K intake have an increased risk of bone fractures, leading to speculation that increased intake may play a role in preventing or mitigating osteoporosis. However, more research is needed to confirm this possible link and to better understand the exact effects of vitamin K on our bodies.
While vitamin K has been found to be critical to numerous bodily functions such as the formation of proteins for blood clotting, maintaining kidney and bone health, and possibly even combating osteoporosis, it is still unclear exactly how these benefits should be harnessed. More studies need to be conducted to gain more concrete insights into what role vitamin K plays in our lives. At this point, however, it is safe to assume that vitamin K is essential for good overall health and that it would be beneficial to incorporate it into our diets on a regular basis.
SYMPTOMS OF A K2 DEFICIENCY?
A deficiency of vitamin K2 usually becomes noticeable late in life because it is involved in processes that take a very long time. The first signs of vitamin K2 deficiency include bruising, which occurs with even light pressure on the skin, and blood clotting disorders, which result in wounds that take a long time to heal or bleed profusely. Deficiency of this nutrient can also lead to osteoporosis, which weakens bones and increases the risk of fractures and breaks.
Vitamin K2 is not produced by the body itself, so the required amount must be supplied through food or supplements. Health-conscious individuals should consider consuming foods high in vitamin K2 (e.g., egg yolks, cheese, poultry liver, butter) or include supplements high in vitamin K2 in their daily routine. Awareness of potential deficiency and adherence to recommended guidelines will help ensure adequate intake of vitamin K2 and reduce the risk of developing more serious diseases.
CONCLUSION
Taking a dietary supplement containing vitamin D3 and K2 may be useful to compensate for possible deficiencies of these two vitamins in the diet. This combination supports bone health by promoting the absorption of calcium and preventing calcium deposits in the arteries. In addition, vitamin D3 and K2 work synergistically together to improve cardiovascular health. The convenience of taking one supplement makes it easier to follow the recommended dosage and ensures that you get enough of both vitamins, especially during the cold and dark seasons.
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Caution: It is important to note that everyone has individual needs, and it is always advisable to talk to a doctor or nutritionist before taking supplements to determine the right dosage and combination for your specific needs.