Along with our trusty nutrition expert, we have selected some of the best vitamin D3 and K2 supplements Australia has to offer. There is a good reason why this combination is one of the most sought-after supplements on the market in 2024, especially by women. These two vitamins, often referred to as the dynamic duo of bone health, offer a multitude of benefits individually but shine brightest when taken together.
In this guide, we’ll delve into the world of vitamin D3 and K2 supplements. Whether you’re looking to support your bone health, improve cardiovascular function, or enhance overall well-being, finding the right vitamin D3 and K2 supplement can make a world of difference. They are not all the same.
Best with Calcium
Best Plant Based
Best Liquid Form
Best Soft Gel Capsules
Best Without Calcium
Why Vitamin D3 and K2 Work Great Together:
Vitamin D3, often referred to as the “sunshine vitamin,” plays a crucial role in calcium absorption and can help maintain strong bones even as we age. However, without vitamin K2, the absorbed calcium from foods you eat daily may not reach its intended destination—your bones.
Vitamin K2 is responsible for directing calcium to your bones and teeth, preventing it from accumulating in soft tissues and arteries. Together, these vitamins form a powerful partnership that promotes optimal bone density and strength.
What is the difference between Vitamin D3 and vitamin D?
Vitamin D is a crucial nutrient that plays a vital role in various functions within the body. It is available in two main forms of vitamin D: vitamin D2 and vitamin D3. While both forms are important, vitamin D3, also known as cholecalciferol, is particularly significant due to its synthesis in the skin in response to sunlight exposure.
Vitamin D3: The Sunshine Vitamin.
Vitamin D3 is often referred to as the “sunshine vitamin” because it is produced in the skin when exposed to sunlight. It can also be obtained from certain foods like fatty fish and egg yolks, as well as from supplements. One key advantage of vitamin D3 is its potency and stability, making it more effective than vitamin D2, especially in supplement form.
Vitamin D2: The Plant-Based Alternative.
On the other hand, vitamin D2, also known as ergocalciferol, is derived from plant sources like mushrooms and yeast. While it is also important, vitamin D2 is less biologically active and has a shorter duration of action compared to vitamin D3.
Choosing the Right Form.
When it comes to choosing a vitamin D supplement, vitamin D3 is often preferred due to its superior effectiveness and stability. However, both forms can contribute to overall vitamin D levels in the body and are important for maintaining health.
In conclusion, while vitamin D2 and D3 are both important forms of vitamin D, vitamin D3, with its synthesis in the skin and greater potency, is often considered the more beneficial form for supplementation.
Which Vitamin D3 and K2 supplement is best for you?
If you already eat plenty of dairy products or take calcium supplements then taking D3 and K2 will help you make the most of the calcium from those foods or supplements, but if you don’t then we would suggest considering taking vitamin D3 and K2 with calcium like Swiish Bone & Hearth Health Supplement to ensure you are taking good care of your bone health as well as heart.
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Why It's a Great Idea to Try a Supplement Combined with Calcium:
While vitamin D3 and K2 are essential for calcium absorption and utilization, combining them with calcium in a single supplement can enhance their effectiveness. Calcium is a vital mineral for bone health, and when paired with vitamin D3 and K2, it can help build and maintain strong, healthy bones. Look for supplements that combine these three nutrients for comprehensive bone support.
How much Vitamin D do you need per day?
National Institute of Health suggests that the optimal dosage for women between the ages of 19 and 70 is around 600 IU of Vitamin D daily that’s 15mcg.
For men, the same amount is recommended. Elderly people over 70 need a little more, closer to 800 International Units of Vitamin D to help reduce the chances of heart disease and support bone health.
Higher dosage is common in most supplements and safe to take as long as instructions are followed properly.
What are the Best Vitamin D3 and K2 Supplements in Australia?
Best Value for Money with Calcium - Australian Made.
| Swiish Bone & Hearth Health |
|---|
All natural ingredients, no artificial colours, flavours or sweeteners. |
Contains 120mg of Calcium, 25mcg (1000 IU) of Vitamin D3 and 180 mcg Menaquinone 7 (K2). |
Australian-made by Aussie company. |
Price range:
|
Price per daily serving ≈ AU $1.16 |
Best Supplement Without Calcium - Organic Plant Based.
| Triquetra Plant Based Vitamin D3 and K2 Vegan |
|---|
No artificial colours, flavours or sweeteners. Suitable for vegans. |
Contains 125mcg (5000 IU) of Vitamin D3 and 120 mcg Menaquinone MK7 (K2). |
US made and USDA Organic Certified. |
Price range: |
Price per daily serving ≈ AU $1.15 |
Best Value Liquid Drops - Natural Peppermint Flavour.
| Why Not NATURAL Vitamin D3 and K2 Liquid Drops |
|---|
No artificial colours, flavours or sweeteners. Organic and Gluten Free. |
Contains 125mcg (5000 IU) of Vitamin D3 and 100 mcg Menaquinone MK7 (K2). Other natural ingredients are Organic MCT oil and Organic Peppermint oil. |
US made and USDA Organic Certified. |
Price range: |
Price per daily serving ≈ AU $0.43 |
Best Value Soft Gel Capsules - Contains Gelatin.
| Microingredients Vitamin D3 and K2 Softgel Capsules |
|---|
No artificial colours, flavours or sweeteners. Soy, Dairy and Gluten Free. |
Contains 250mcg (10000 IU) of Vitamin D3 and 200 mcg Menaquinone MK7 (K2). Other natural ingredients are Coconut oil, gelatine, glycerine, and purified water. |
Eco friendly recycle packaging, US made. |
Price range: |
Price per daily serving ≈ AU $0.18 |
Best K2 and D3 without Calcium - 1 month supply.
| Nature's Way K2 + D3 |
|---|
No artificial colours, flavours or sweeteners. |
Contains 25mcg (1000 IU) of Vitamin D3 and 180 mcg Menaquinone 7 (K2). |
Australian-made. |
Price range:
|
Price per daily serving ≈ AU $1.16 |
Vitamin D Deficiency in Australia:
According to a study published in the Medical Journal of Australia, vitamin D deficiency is prevalent in Australia, with an estimated 31% of adults being deficient. Factors such as skin pigmentation, sunscreen use, and limited sun exposure contribute to this high prevalence. Supplementing with vitamin D3 can help bridge the gap and ensure optimal vitamin D levels, especially during the winter months.
How does Vitamin D Deficiency affect hormone health?
As a nutritionist specializing in hormones, I often witness how overlooked factors like vitamin D deficiency can significantly impact female hormonal balance, says our nutritionist Evelyn. Vitamin D plays a crucial role in hormone regulation, particularly in women.
Vitamin D Deficiency and Estrogen.
Estrogen, a primary female sex hormone, relies on adequate vitamin D levels for its proper functioning. Vitamin D receptors are present in reproductive tissues, indicating its importance in estrogen-related processes. Insufficient vitamin D levels can lead to estrogen imbalances, potentially contributing to menstrual irregularities, PMS symptoms, and even fertility issues.
Vitamin D and Progesterone.
Vitamin D also interacts with progesterone, another vital female hormone. Progesterone is crucial for maintaining pregnancy and balancing estrogen levels. Vitamin D deficiency may hinder progesterone synthesis, leading to an imbalance between these two hormones. This imbalance can manifest as irregular periods, mood swings, and other menstrual disturbances.
Vitamin D Deficiency and Menopause.
During menopause, hormonal changes can be particularly challenging. Vitamin D deficiency can exacerbate menopausal symptoms due to its impact on hormone balance. Adequate vitamin D levels are essential for bone health, especially important during menopause when bone density naturally decreases. Additionally, vitamin D deficiency may contribute to mood swings and fatigue commonly experienced during this stage.
Addressing Vitamin D Deficiency for Hormonal Health.
To support hormonal health, it’s crucial to maintain optimal vitamin D levels. While sunlight is a natural source of vitamin D, factors like lifestyle, location, and sun protection practices can lead to deficiency. Therefore, incorporating a high-quality vitamin D3 supplement, preferably combined with vitamin K2 and calcium for enhanced absorption and bone health, can be beneficial for women, especially those experiencing hormonal imbalances.
We recommend consulting with a healthcare provider to assess your vitamin D status and determine the appropriate supplementation regimen tailored to your hormonal health needs.
Vitamin D3 and K2 for Immune System.
The combination of vitamin D3 and K2 plays a crucial role in supporting a healthy immune system. Vitamin D3 is known for its ability to regulate immune responses and enhance the pathogen-fighting effects of monocytes and macrophages (white blood cells). It also helps in the production of antimicrobial peptides, which are small molecules that play a crucial role in the innate immune system’s defense against pathogens such as bacteria, viruses, fungi, and parasites.
K2, on the other hand, is a form of vitamin K involved in regulating immune cell functions and reducing inflammation, thus supporting overall immune health.
When deficient in vitamin D, the immune system can become weak. Vitamin D deficiency is associated with an increased possibility of infections, as it impairs the function of immune cells and reduces the production of antimicrobial peptides. This deficiency can also lead to chronic inflammation, which is linked to various autoimmune diseases and poor immune response to infections. Therefore, maintaining adequate levels of vitamin D3 and K2 is essential for a robust immune system and overall health.
What can Vitamin K2 can do for our skin?
Did you know that Vitamin K2 isn’t just fantastic for the health of your bones and cardiovascular health? It turns out, it’s a real game-changer for our skin too! When our elastin, the protein responsible for skin elasticity, becomes calcified due to a deficiency in Vitamin K2, it can lead to premature aging signs. But fear not, because Vitamin K2 swoops in to save the day. By activating Matrix-GLA protein, it helps prevent this unwanted calcification, ensuring our skin stays supple and youthful.
What do Doctors say about taking vitamin K2 supplements?
In support of what I mentioned above in the main benefits of Vitamin K, Dr Brad Stanfield said that taking 120mcg of vitamin K2 Improves bone health and bone matrix (increased bone mass), which are especially important as we lose bone mass with age. It does so by helping keep calcium in our bones, where we need it most rather than in the soft tissues like our blood vessels. Improving bone strength is crucial as we age, as it will reduce our chances of serious injuries if we fall.
According to Dr. Pradip Jamnadas, Cardiovascular health Vitamin K2 Improves the elasticity of blood vessels by reducing calcium levels build-up in the walls of arteries, thus reducing systolic blood pressure.
In a clinical trial patients given k2 vitamins were reported to have lower diastolic blood pressure. So in short it can significantly improve cardiovascular system health.
So as you can see it is particularly beneficial to take Vitamin K2 if you take calcium supplements for the maintenance of healthy bones or have a diet that is high in calcium.
What food sources contain vitamin K2 and how much of them do you need to eat daily?
Below are some of the foods you can include as part of your balanced diet.
Natto (fermented beans) 3 ounces (approx 90g) contains around 150mcg (this would be enough to get the right amount of vitamin K2 per day, you would need to eat this every day to get the most out of it).
Egg Yolks – between 67-190mcg depending on what the hen that lays the eggs is fed. Eggs and chickens that are soy or corn-fed contain less vitamin K2. (around 2 eggs per day can deliver adequate DRV.
Eel 63mcg per 100g, good news for eel sushi lovers. (you would need to consume at least 200g of eel to get enough daily).
Cheese is around 12mcg in cheddar, around 34mcg in Edam and Gouda per 50g serving. You would need to consume 3-4 servings of cheese per day to get enough (approximately 150-200g, which would result in very high caloric intake).
Some other foods contain vitamin K2 in lower doses such as;
Beef Liver,
Chicken,
Grass-fed butter,
Sauerkraut,
Remember you need to eat between 90-120mcg daily.
So why would you consider taking vitamin K2 as a supplement if you can get it in foods? As you can see very few common foods contain this vitamin and many of those are not the most popular in the Western diet. Natto is definitely something to a very acquired taste or someone growing up eating fermented soybeans.
It is difficult to get enough vitamin K2 through diet alone so supplementation can be a very convenient way to ensure you are consistent with it.
The other question you have to ask yourself is; do you eat one of the above foods every single day? If the answer is no, you are best off covering yourself with a daily supplement dose to make sure you get the amount you need to maximize its effect on your health. Because as mentioned above consistency is key and it needs to be done over a substantial period of time, more than a year.
What are other things we can do to have strong bones aside from dietary supplements and food?
Here are some of the things you can do daily as a maintain of healthy bones;
Weight-bearing exercises;
Weight training with dumbbells, barbells, or machines at the gym. Progressively overloading and working on increasing your strength. Often bodyweight exercises alone are not enough to maximize the increase in bone density.
Jumping and running:
If you don’t feel pain or discomfort doing so, high-impact exercises actually strengthen your bones, contrary to what many people think. Pelvic floor health needs to be taken into consideration here though. And no, jumping does not damage or wear out your bones and joints unless you do it all day long. Harvard Medical School even mentions that high-impact workouts like skipping rope are another great way to build resilient bones.
So don’t be afraid to jog, run, jump, or skip if you don’t have any pre-existing injuries or other health conditions.
As a fitness coach who has experience training mature clients for over 15 years, I frequently incorporate challenging exercises that they may feel fearful of at first, we gradually work our way up to higher intensity. I do this intentionally to help them get past the fear of moving their body in a way that they are supposed to move.
My senior clients do box jumps, skip ropes, and lift heavy. Not all, but the ones that don’t have injuries or pelvic floor issues. The results speak for themselves. So if you get the okay from your doctor to exercise and there are no serious issues with your health, then don’t let fear stop you. You are never too old, to play like a child. You just need to get back to it gradually, because we lose that ability due to our lifestyle. But we can get it back.
We often get scared of doing something because we feel too old, but I am a big believer in the “Use it or lose it” mindset. If you stop moving your body in certain ways purely out of fear or a limiting mindset then you will lose the ability to do certain things altogether.
FAQs about best vitamin D3 and K2 supplements Australia:
Q: Can I get enough vitamin D from sunlight in Australia or do I need Vitamin D Supplementation?
A: Australia is known for its abundant sunshine, which can help you produce vitamin D naturally. However, factors like sunscreen use, time spent indoors, and the angle of the sun can impact your vitamin D levels. Therefore, it’s still a good idea to supplement with vitamin D supplements, especially during the winter months or if you work indoors or have limited sun exposure.
Q: Are there any risks associated with taking vitamin D3 and K2 supplements?
A: When taken as recommended, vitamin D3 and K2 supplements are generally safe for most people. However, it’s essential to consult with a health professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medication.
Q: How do I choose the best vitamin D3 and K2 supplement in Australia?
A: Look for supplements that are third-party tested, contain bioavailable forms of vitamin D3 (such as cholecalciferol) and K2 (such as menaquinone-7), and are free from artificial additives and preferably free from soya bean products. Consider opting for a supplement that also includes calcium for optimal bone health.
Best Vitamin D3 and K2 Supplements Australia review.
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