Also known as the “sunshine vitamin”, vitamin D3 is crucial for overall health and is primarily synthesized through exposure to sunlight.
However, with the onset of winter, many people tend to spend more time indoors, reducing their exposure to sunlight. This change can significantly impact vitamin D levels in our bodies, potentially affecting our health.
In this article, we will explore the importance of vitamin D3 in maintaining overall health and discuss why it is essential to combine it with vitamin K2.
The Crucial Role of Vitamin D3
Vitamin D3 is the active form of vitamin D and is essential for bone health, the immune system, and the regulation of various bodily processes.
It is a water-soluble vitamin, meaning it is stored in the body, specifically in the liver, which releases it when the body needs it.
There are two main forms of vitamin D known as ergocalciferol and cholecalciferol. Ergocalciferol is obtained through food, with vitamin D-containing foods including:
- Fatty fish
- Cod liver oil
- Eggs
- Dairy products
- Mushrooms
- Liver
- Green vegetables
It is important to note that, except for cod liver oil, vitamin D is poorly absorbed through diet.
Cholecalciferol, on the other hand, is synthesized by the body through exposure to sunlight, the primary way our bodies obtain vitamin D.
Vitamin D: The Sunshine Vitamin
One of the main sources of vitamin D is sunlight, which is less available during winter. Without an adequate amount of sunlight, the risk of deficiencies and health problems increases.
During winter months, shorter days limit exposure to sunlight, making it advisable to spend at least 15-20 minutes outdoors daily, preferably when the sun is at its peak. This practice can help the body to naturally synthesize the needed vitamin D.
However, in countries where winter daylight hours are very limited or almost nonexistent, such as in Northern European countries, natural synthesis of vitamin D becomes challenging.
Even those who spend most of their day indoors due to lifestyle or work, without sunlight exposure, may suffer from vitamin D deficiency. Additionally, individuals with dark skin may require extra vitamin D due to genetic reasons.
In such cases, the use of a vitamin D3 supplement could be a practical solution to ensure the correct intake of this essential nutrient.
Vitamins D3 and K2: Why Take Them Together
Vitamin D is known for its role in supporting the immune system, crucial during the colder months when respiratory infections are more common.
Ensuring adequate levels of vitamin D can help prevent seasonal illnesses and reduce the risk of infections.
However, it is not widely known that it is important to combine it with vitamin K2. Let’s see why.
As mentioned earlier, vitamin D3 is synthesized by our bodies when exposed to sunlight. Its crucial role is to regulate the absorption and availability of calcium and phosphorus, the primary minerals in bone structure.
Moreover, vitamin D3 regulates the immune system, supporting the body when attacked by pathogens.
Vitamin K, on the other hand, has two types: K1 and K2. Vitamin K1 is introduced into the body through plant-based food, which is then transformed into vitamin K2 by intestinal bacterial flora.
Vitamin K2 is essential for blood clotting and the bone mineralization process, particularly in the synthesis of a protein called osteocalcin.
This protein is essential for bone metabolism, as it transports calcium to bones and teeth, preventing it from being dispersed into soft tissues.
This is why it is recommended to take vitamins D3 and K2 together, ensuring the correct intake of calcium to prevent its accumulation in the kidneys, arteries, and other soft tissues, where it could increase the incidence of cardiovascular diseases.
The synergistic action of these two vitamins is also very useful for preventing or slowing down osteoporosis, especially in menopausal women who are more susceptible to this condition.
Below are the approved health claims in Europe by EFSA (European Food Safety Authority) regarding the beneficial effects of vitamin K and vitamin D intake.
Vitamin D contributes to:
- The good absorption of calcium and phosphorus from food.
- Increasing calcium absorption in bones.
- Normal muscle function.
- Healthy level of calcium in the blood.
- Positive effect on the immune system.
- Strong teeth.
- Reducing the risks of falls in people over 60 due to postural instability and muscle weakness.
Vitamin K contributes to:
- Healthy blood clotting.
- Maintaining strong bones.
In conclusion, vitamin D plays a fundamental role in promoting health. Through a combination of sunlight exposure, a balanced diet, and, if necessary, supplementation, it is possible to ensure the proper intake of this essential vitamin for overall well-being.
It is important to remember that an excess of vitamin D can be harmful, so it is always advisable to consult a doctor before starting any supplementation regimen.
If this article interests you, we recommend reading the article on liposomal vitamin C.
If you are interested in purchasing this product, please note that Geber Srl distributes vitamin D3 and K2 in both softgel and premium liposomal forms.
We invite you to explore the Nutraceutical page and fill out the form at the bottom of the page with your details. We will contact you as soon as possible with a free and non-binding quotation.
