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Also known as: Cholecalciferol, Menaquinone-7, D3/K2 Stack
The essential fat-soluble vitamin duo — D3 for immune function, bone health, and gene expression; K2 to direct calcium to bones and prevent arterial calcification.
Vitamin D deficiency affects an estimated 40% of the global population and is associated with increased risk of virtually every chronic disease. Vitamin K2 (MK-7 form) is its essential partner, ensuring calcium goes to bones rather than arteries.
| Biomarker | Conventional "Normal" | Optimal | |-----------|---------------------|--------| | 25(OH)D | 30-100 ng/mL | 50-70 ng/mL | | Time to optimal | — | 8-12 weeks at 5000 IU/day |
High-dose D3 without K2 increases calcium absorption but doesn't direct it. This can lead to soft tissue calcification. K2 activates matrix Gla protein (MGP), which removes calcium from arteries, and osteocalcin, which deposits it in bones.
D3 is hydroxylated in the liver (25-OH-D) and kidney (1,25-OH2-D, the active form calcitriol). Calcitriol binds the Vitamin D Receptor (VDR), a nuclear receptor that modulates transcription of 200+ genes involved in calcium metabolism, immune function, cell differentiation, and apoptosis. K2 (MK-7) carboxylates calcium-binding proteins osteocalcin and MGP, enabling proper calcium trafficking.
Typical Dose
5000-10000IU D3 + 200mcg K2
Frequency
Daily (with fat source)
Cycle Length
Ongoing
Half-Life
D3: ~2 weeks / K2: ~3 days
Thousands of clinical trials for D3. Growing evidence base for K2 (MK-7). D3 is one of the most studied vitamins in existence.
D3: Safe up to 10,000 IU/day for most adults (toxicity rare below 40,000 IU/day). Monitor 25(OH)D levels to avoid excess. K2: No known toxicity even at high doses. Does NOT interfere with warfarin (unlike K1). Take with a fat-containing meal for absorption.
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