Supplementing vitamin D and K2 has many benefits, as both nutrients work together to complete essential functions within the body. From supporting your bones and blood health to improving muscle function and your immune system, it’s important to take the right amount each day.
Read on to learn more about how much vitamin K to take with vitamin D. We’ll cover the nutritional benefits and how to source them in your diet.
In this guide:
Vitamin D and K2 Benefits
Vitamin D
Vitamin D is known as the “sunshine vitamin” because it’s made when your skin is exposed to sunlight. Without enough exposure to sunlight, your body may not make enough, meaning you may need to take vitamin D supplements.
Vitamin D is a vital nutrient which benefits various body functions, including your:
- Muscle function
- Bone health
- Immune system
Without enough vitamin D, you may develop a deficiency, which can affect your overall health. Signs of low vitamin D include weak muscles and constant coughs and colds.
Vitamin K
Vitamin K is made of multiple compounds, the most important being K1 and K2. They’re fat-soluble nutrients with many vital roles within the body.
Vitamin K benefits your body by:
- Supporting essential heart and blood health
- Regulating calcium absorption in your bones
- Maintaining bone density
If your levels get too low, you may be at risk of developing a vitamin K deficiency.
Why Take Vitamin D with K2?
So, what do vitamin D and K2 do when you put them together? Both vitamins work synergistically to help direct calcium to where it’s supposed to be—in your bones.
Vitamin K2 activates the protein, osteocalcin, which helps maintain bone density and prevent calcium deposits from forming in the arteries. Meaning, K2 also helps to keep your heart healthy too.
Taking vitamin K2 supplements can help ensure you’re getting exactly the right amount on top of your diet. It’s important to take enough vitamin D and K2 to ensure both nutrients are working as efficiently as possible, helping you to avoid becoming deficient.
How Much Vitamin K Should You Take with Vitamin D?
The amount you need of each vitamin can depend on various factors, such as your individual health needs and the form and bioavailability of the supplements.
We’ll go on to explain the factors that may impact how much vitamin D and vitamin K2 you should take. But in terms of taking them together, we recommend a 1:1 dosage of 75μg vitamin D and 75μg vitamin K2 for most adults.
Read more about the advantages of vitamin D and vitamin K
How Much Vitamin D Should You Take Per Day?
According to the NHS, the minimum dosage of vitamin D you need each day is 10μg (micrograms) or 400 IU for adults. The safe upper limit for vitamin D is 100μg (4,000 IU) a day.
When taking any supplements, it’s important to follow nutrient reference value guidelines and always stay within safe upper limits. It’s especially important to consider taking a daily supplement during autumn and winter, where you might experience limited sun exposure.
How Much Vitamin K Should You Take Per Day?
According to the NHS, the dosage of vitamin K supplements you need each day is approximately 1 μg (microgram) of vitamin K for each kilogram of body weight for adults.
For example, someone who weighs 65 kg would need 65 μg a day of vitamin K, while a person who weighs 75 kg would need 75 μg a day.
If you need a higher dosage, our stand alone Vitamin K2 Oral Spray is the perfect option.
The NHS advises that the safe upper limit of vitamin K is around 1 mg (milligram) per day.
How to Supplement Your Vitamin D & K2 with BetterYou
It’s easier than ever to supplement the correct vitamin D and K2 dosage with our pioneering oral sprays. Pill-free and hassle-free, simply spray the droplets into your mouth—perfect for on the go.
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Vitamin D + K2 Oral Spray |
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Vegan Health Oral Spray |
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Vitamin K2 Oral Spray |
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Vitamin D + K2 Kids’ Oral Spray |
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No one has to miss out on the benefits of vitamin D and K2 thanks to our vegetarian, vegan and gluten-free supplements. Supporting specialised diets, these supplements mean you can source the essential nutrients to help contribute to a healthy lifestyle.
Choosing the Right Form of Vitamin K2 Supplements
When choosing a vitamin K2 supplement, it’s crucial to select the most bioavailable form to ensure your body can effectively absorb and utilise it.
Vitamin K2 as MK-7 (menaquinone-7) is the superior choice due to its longer half-life and high bioavailability, meaning it stays active in the body for longer, ensuring consistent support for calcium metabolism and bone health.
All our K2 Oral Sprays contain a bioavailable and stable form of K2 MK-7, which can be easily utilised by the body. This form of K2 has been derived from naturally occurring compounds in flowers. We can guarantee the purity of the active form of K2 in our products.
Sources of Vitamin D and K2
We believe in a food-first approach, prioritising nutrients from a balanced diet. The following foods are rich in nutrients:
Sources of Vitamin D
You can support your vitamin D intake with these vitamin D sources:
- Oily fish (e.g. Tuna, mackerel and salmon)
- Eggs
- Dairy products (e.g. Milk and cheese)
- Beef liver
- Fortified foods (e.g. Cereal, breads and juices)
- Vitamin D supplements
Sources of Vitamin K
These sources of vitamin K can help boost your K2 intake:
- Green leafy vegetables (e.g. Broccoli, spinach and kale)
- Fermented foods (e.g. Kefir)
- Some fruits (e.g. Blueberries and figs)
- Meat (including liver)
- Dairy foods (e.g. Butter and cheese)
- Cereal grains
- Vegetable oils
- Eggs
- Chickpeas
- Soybeans
- Green tea
- Vitamin K supplements
While we believe in prioritising a balanced diet rich in essential nutrients like vitamin D and K2, we understand that it's not always possible to get everything you need from food alone. That's where supplementation can help bridge the gap.
A Better Way to a BetterYou
At BetterYou, we understand that modern life, food production, and our environment make it harder to get the nutrients we need from diet alone. That's why we're here – to offer you a better way to a BetterYou.
As experts in fast, effective supplements, we focus on essential nutrients that help your body function at its best. Using the most bioavailable forms of ingredients and innovative delivery methods like oral sprays and transdermal oils, we ensure quick and efficient delivery of nutrients right where you need them.
Whether you're looking for immune support, better sleep, or enhanced sports performance, we’re available in major retailers like Tesco, Holland & Barrett, and Boots, as well as online and on Amazon, making it easy to find the products you need.
