The Best Vitamin K2 & Vitamin D Supplement
This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.
Why You Need a Vitamin K2 Supplement
Vitamin K2 in addition to Vitamin D are two of the most important nutrients to include in your diet. They work synergistically to prevent a long list of common and chronic health conditions. You can read more about Vitamin K2 & Fertility Benefits as well as Vitamin K2 benefits for Women’s Heart Health and Osteoporosis. While I typically recommend including specific food sources to improve nutritional status, the options for Vitamin K2 are limited.
Most of us no longer eat grass-fed eggs, fermented cheeses, or meats daily. Grass fed foods are good sources of Vitamin K2. One tablespoon of natto (a Japanese delicacy) has approximately 150 mcg of Vitamin K2. This is also more than double the amount of Vitamin K2 in comparison to any other food including grass-fed options. However, its slimy texture and strong smell has most of my patients saying: “No thank you.” I have yet to meet a patient willing to eat multiple servings of natto a day. I will probably write a blog about it when I do!
As a result of our modern diets, most of us will need to supplement with Vitamin K2 in order to reap the benefits of this fat soluble vitamin.
My Supplement Standards & Research
To start, I am very particular about supplement recommendations for my patients and family. I spend extensive time reading ingredient lists, checking independent testing (if available), and researching product sources. I also look at third-party quality certifications to ensure A+ quality by other industry experts.
Then I consult a long list of “never used” ingredients. These include additives, colorings, flavorings, common allergens, and the list goes on and on. Last but not least, I also don’t want ingredients that may harm our environment such as ascorbyl palmitate (rain forests) or oxybenzone (coral reefs). Last but not least, I look for a product with the least number of additional ingredients.
What to Avoid in Vitamin K2 & Vitamin D Supplements
For Vitamin K2 supplements, it is important to choose the correct molecular structure to maximize the benefits. Choose Vitamin K2 MK-7 only. Vitamin K1 and Vitamin K2 MK-4 are not the same biochemically and not equivalent to Vitamin K2 MK-7. To date, I have read the labels of 50 or more Vitamin K2 and Vitamin D supplements.
Most Vitamin K2 supplements include 90 mcg or less, requiring multiple capsules. Other supplements combine too much Vitamin D to achieve the recommended daily Vitamin K2 according to research. To make matters more complicated, other supplements include other minerals and additives to “improve” the efficacy of Vitamin K2.
Vitamin K2 does need Vitamin D, Vitamin A, and minerals (such as calcium and magnesium) to work effectively. However, dosages of these other ingredients should be considered on a case-by-case basis. There is simply no one-size-fits-all recommendation for Vitamin D or calcium. An expert on the subject should be able to customize these recommendations after reviewing a complete health history.
Thankfully, in the case of Vitamin K2 (and Vitamin D), this leaves one great option that satisfies all of the above criteria:
The Best Vitamin K2 Supplement
The best Vitamin K2 supplement that satisfies all of the above requirements is PureHeart K2D by Pure Encapsulations*. When you click on this link, you will receive 10% off all supplement purchases including Vitamin K2. You will also have access to OMBE’s full online apothecary through Wellevate. Once you create an account, you will find the PureHeart K2D by Pure Encapsulations* at the top of the product page as it my favorite recommendation for Vitamin K2. You will also find my favorite Vitamin D recommendation on this page should you need more than the 1000 IUs already included in the Vitamin K2 recommendation.
Yes, the label suggests that this Vitamin K2 supplement is designed specifically to benefit the heart. Vitamin K2 has a number of general benefits including heart health. The Vitamin K2 dosage in this supplement will benefit all of the other conditions associated with Vitamin K2 deficiency in addition to heart health.
This supplement stands out due to the dosage of Vitamin K2 in combination with Vitamin D. It contains 240 mcg of Vitamin K2-more than the recommended amount in most studies plus 1,000 IUs of Vitamin D. Remember, these two vitamins work together and should be taken together. Additionally, while 180 mcg is the general dosage cited in several studies, Vitamin K2 is a food-based nutrient. Most likely, many adults need more than 180 mcg depending on their weight and health history. The same holds true for Vitamin D.
Last but not least, the only other ingredient is the capsule material made from vegetarian cellulose. If you don’t want the cellulose in your daily intake, you can simply open the capsule and add it to water.
What is the Best Vitamin D Supplement?
The PureHeart K2D by Pure Encapsulations* includes 1,000 IUs of Vitamin D. Most adults will need additional Vitamin D to reach an optimal range. How much do you need exactly? This depends on your weight, health history, and current Vitamin D levels. In the case that you need to add some additional Vitamin D, I recommend Thorne's Liquid Vitamin D*. Thorne also offers 10-20% off their online supplement dispensary depending on the type of order you place.
Thorne is a well-established leader in the supplement industry. I find their formulations, quality, and services to be one step ahead of their top-tier competitors. This liquid supplement includes 500 IUs of Vitamin D per drop. This is a great option if you need to add more Vitamin D to your regimen or if you have children that require a liquid option or a smaller dosage. The ingredients are simple here too with no other additives other than the liquid base.
How Much Vitamin K2 and Vitamin D Should I Take?
Pure Encapsulation’s PureHeart K2D* & Thorne's Liquid Vitamin D* are an excellent start. However, Vitamin K2 and Vitamin D are so important, it is worth discussing the topic with a trusted healthcare provider that can customize the dosage of Vitamin K2, Vitamin D, and minerals (such as calcium and magnesium) according to your health history. New clients can schedule an initial telehealth consultation to review their health history along with a complete supplement review.
More About OMBE
OMBE is celebrating 15 years of service in Massachusetts! Additionally, we are now scheduling in-person acupuncture sessions for our South Shore and Cape Cod clients. Telehealth consultations are available for all of our Massachusetts clients living in the Boston area, North Shore, and Western Massachusetts.
Learn more about us, read our organic health philosophy, or schedule an appointment. Contact us for any questions about appointment scheduling, acupuncture services, or integrative medicine. We look forward to hearing from you!
*This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.