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Vitamin D3 has become one of the best-known micronutrients in recent years - and not without reason: it performs central tasks in the body, strengthens the immune system, regulates the calcium balance and is crucial for stable bones.
Less well known, but at least as important, is his partner: Vitamin K2. Only in combination do both vitamins develop their full potential - and ensure that calcium arrives where it is needed: in the bones and not in the blood vessels.
The combination of D3 and K2 plays a central role in healthy bones, a strong cardiovascular system and more vitality in everyday life - naturally, effectively and well tolerated.
Table of contents
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- What is vitamin D3 - and what functions does it perform in the body?
- What is vitamin K2 - and what role does it play in health?
- Why D3 and K2 only develop their full potential together
- The importance of the combination for bones, heart and blood vessels
- Vitamin D deficiency: causes, symptoms and risk groups
- Who particularly benefits from D3 + K2
- How to take D3 + K2 correctly - dosage, timing, bioavailability
- Zimply D3K2 - powerful combination of D3 and K2 from Zimply Natural
- FAQs on vitamin D3 + K2
1. what is vitamin D3 - and what functions does it fulfill in the body?
Vitamin D3 is much more than just a "vitamin" - it acts like a hormone in the body and controls numerous central processes. Its role in calcium metabolism and for strong bones is particularly well known. However, the immune system, mood and cell health are also closely linked to sufficient D3 levels.
The "sun vitamin": formation via UVB rays
Around 80-90 % of vitamin D3 (cholecalciferol) is formed via the skin - more precisely through the effect of UVB radiation from sunlight. This requires direct sunlight on uncovered skin, ideally at midday. In our latitudes, however, this is only really possible in the summer months. From October to March, there is often not enough sunlight to produce enough D3.
Functions in the body: bones, immune system, psyche
Vitamin D3 plays a key role in the body - far beyond the mere absorption of calcium. It ensures that calcium and phosphate from food can be absorbed by the intestines and at the same time regulates their incorporation into bones and teeth. Without sufficient D3, it is difficult for the body to build up stable bone substance - in the long term, this increases the risk of osteoporosis, muscle weakness and even susceptibility to falls.
Vitamin D3 is also essential for the muscles, as it is involved in the transmission of stimuli between nerves and muscle cells. A stable vitamin D level can therefore have a positive effect on muscle strength and coordination - an important factor for mobility and quality of life, especially in old age.
In addition to its role in the musculoskeletal system, D3 also influences the Immunesystem directly: It supports the maturation and activation of T cells - one of the most important defense cells in our body. At the same time, it has an inflammation-regulating effect, which is particularly interesting in the case of autoimmune diseases or chronic inflammation.
Last but not least, there is a connection between vitamin D3 and the mental healthIt is involved in the synthesis of neurotransmitters such as serotonin and dopamine - messenger substances that control our mood, sleep-wake rhythm and inner balance. Low vitamin D levels are therefore often associated with depressive moods, listlessness or sleep problems.
In short: Vitamin D3 has a systemic effect - and a deficiency can manifest itself on many different levels.
Why vitamin D3 is so often lacking
Despite its importance, many people have too low vitamin D levels - especially in countries with a temperate climate.
The main reasons are:
- too little sunlight in everyday life (e.g. due to office work, clothing, sun cream)
- Darker skin type (less UVB absorption)
- Increasing age (reduced skin synthesis)
- Chronic illnesses or certain medications
Even in summer, a few minutes of sun a day is often not enough - especially if arms and legs are covered.
2 What is vitamin K2 - and what role does it play in health?
While vitamin D3 has long been known to the general public, vitamin K2 is often overlooked - yet it plays a central role when it comes to the correct utilization of calcium in the body. Without K2, absorbed calcium cannot be specifically incorporated into bones - there is a risk that it will be deposited in soft tissues such as vessels or organs instead.
Vitamin K2 is therefore the "helmsman" for calcium metabolism - and thus a crucial partner alongside D3.
Vitamin K at a glance: K1 vs. K2
Not all vitamin K is the same. A basic distinction is made between Vitamin K1 (phylloquinone)which is mainly found in green leafy vegetables and is involved in blood clotting - and Vitamin K2 (menaquinone)which is particularly important for the utilization of calcium in bones and blood vessels.
K2 has a more long-term and systemic effect than K1 - it activates special proteins that ensure that calcium is transported exactly to where it is needed.
K2 as the key to calcium utilization
The best-known mechanism of action of vitamin K2 is the activation of two proteins:
- Osteocalcintransports calcium into the bones
- Matrix GLA protein (MGP)prevents calcium from being deposited in blood vessels or soft tissue
If vitamin K2 is missing, these proteins remain inactive - and cannot perform their protective function. As a result, calcium may not be deposited in the bones but in the blood vessels. This is why K2 is so important for Bone density - but also for the Vascular health.
MK-4 or MK-7 - what's the difference?
Vitamin K2 occurs in different forms - so-called menaquinones (MK). The most relevant for food supplements are MK-4 and MK-7:
- MK-4 has a short half-life and acts locally (e.g. in the brain or tissue), but must be administered several times a day.
- MK-7 (from natto or fermented sources) has a significantly higher Longer half-lifeis particularly bioavailable and remains active in the blood for longer.
This is why MK-7 is preferred in high-quality food supplements - as is the case with Zimply D3K2.
3. why D3 and K2 only develop their full potential together
Vitamin D3 is often described as the key vitamin for strong bones and healthy immune function - and rightly so. However, many people forget that although D3 Calcium absorption promotesbut does not controlwhere this calcium ends up in the body. This is exactly where vitamin K2 comes into play: it ensures that calcium does not end up in blood vessels or organs, but is specifically incorporated into the bones.
Only in combination both vitamins can work safely and effectively - and maintain the balance in calcium metabolism.
D3 promotes calcium absorption - K2 controls the distribution
Vitamin D3 increases calcium absorption in the intestine and thus ensures that more of this important mineral is available to the body. However, without the "control function" of K2, there is a risk that excess calcium not utilizedbut deposited for example in joints, vessels or kidneys.
Vitamin K2 activates important transport proteins such as Osteocalcin and MGPwhich channel calcium into the right pathways - especially in the bones and dental structures.
What can happen if you take D3 without K2
If vitamin D3 is taken permanently in higher doses without K2 at the same time, this can lead in the long term to undesirable calcium deposits can occur - especially in blood vessels. This risk is significantly reduced if K2 is taken at the same time, as it prevents calcium from accumulating in soft tissue.
Numerous experts therefore recommend taking vitamin D3 not isolatedbut should always be supplemented in combination with K2 - especially if taken daily over longer periods of time.
Synergy instead of individual effects
D3 and K2 do not work against each other in the body, but Perfectly coordinated:
- D3 ensures sufficient calcium availability
- K2 ensures correct distribution and storage
These Synergy is the reason why modern dietary supplements - such as Zimply D3K2 - contain both vitamins in combination. Only together can they contribute, Maintain bone density, Protect vessels and the Regulate a healthy metabolism.
4. the importance of the combination for bones, heart and blood vessels
The joint effect of vitamin D3 and K2 is particularly evident in three key areas of our health: the Bonesthe Cardiovascular system and the Vascular health. While D3 ensures that sufficient calcium is available, K2 directs it specifically to where it is needed. This not only protects against bone loss, but also against dangerous deposits in blood vessels - and thus supports the entire cardiovascular system in a natural way.
Strong bones through optimal mineralization
Calcium is the most important building material for our bones - but it can only be effectively incorporated into the bone substance through the interaction of D3 and K2.
Vitamin D3 ensures that calcium is absorbed from food and enters the bloodstream. Vitamin K2 then activates the protein Osteocalcinwhich transports calcium specifically into the bones.
Without K2, this protein remains inactive - and the calcium cannot act where it is needed.
The result: despite sufficient calcium intake, bone density can decrease, which in the long term increases the risk of Osteoporosis or bone fractures.
The combination of D3 and K2 therefore provides a Efficient mineralization - and is particularly important in phases of life with increased requirements, such as during growth, menopause or old age.
Protection against vascular calcification
An excess of calcium in the blood can become a problem - especially if it is not properly utilized.
If calcium is deposited in the arterial walls, this can lead to so-called Vascular calcifications (arteriosclerosis) - one of the most important risk factors for heart attack, stroke or high blood pressure.
Vitamin K2 activates the protein Matrix GLA protein (MGP)which can prevent precisely these dangerous deposits by binding excess calcium and keeping it out of the blood vessels.
Taking D3 and K2 at the same time therefore not only protects the bones, but also the Elasticity and patency of the blood vessels - a real contribution to Heart health.
5 Vitamin D deficiency: causes, symptoms and risk groups
Despite its enormous importance for our health, vitamin D3 is one of the most important vitamins in the world. most frequently a lack of micronutrients. Especially in northern latitudes, many people have permanently low levels - often without knowing it. A deficiency can develop gradually and manifest itself in very different ways - from tiredness to bone weakness. This makes it all the more important to know the causes, recognize typical symptoms and provide targeted support to particularly vulnerable groups.
Why so many people are affected
Vitamin D3 is mainly produced by sunlight on the skin - but in our modern way of life, this is often precisely what is lacking: Sufficient natural sunlight.
Common reasons for a vitamin D deficiency are:
- Long stays indoors (e.g. in the office or home office)
- Clothing or Sunscreen with a high sun protection factor block UVB rays - although they protect the skin, they can significantly reduce the body's own vitamin D production.
- Place of residence in northern latitudes with few hours of sunshine
- Winter monthswhere the UVB radiation is not strong enough
- Age - Over the years, the skin's ability to produce D3 decreases significantly
- Dark skin types - they need more sun exposure for the same D3 production
- Chronic diseases (e.g. liver, kidney or intestinal diseases) or certain medications
Even in the summer months, an occasional walk is often not enough - especially if only your face and hands are exposed to the sun.
Typical symptoms of too little D3
A vitamin D3 deficiency can have many faces - from unspecific complaints to serious health restrictions.
The most common symptoms include
- Lack of energy and driveconstant tiredness
- Muscle weaknessdiffuse bone pain
- Increased susceptibility to infections
- Sleep problemsmood swings, depressive moods
- Reduced bone densityincreased risk of fracture
- Delayed wound healing
As many of these symptoms can also have other causes, a D3 deficiency often remains undetected for a long time. A simple blood test by a doctor can quickly clarify the situation - it is usually recommended to determine the "25(OH)-vitamin D" level in the blood.
Who is particularly at risk
Certain groups of people have a particularly high risk of chronic vitamin D deficiency - they should therefore be especially vigilant:
- People over 60: The body's own vitamin D synthesis decreases significantly with age.
- Women in and after the MenopauseThe altered hormone balance can also affect bone density.
- People with darker skin colorYou need more sunlight to produce the same amount of vitamin D.
- People with chronic illnesses such as intestinal inflammation, celiac disease or kidney disease - as the absorption or conversion of vitamin D may be impaired.
- Vegans or people with little animal foodAlthough D3 is mainly formed through sunlight, certain foods such as fatty fish or eggs also provide small amounts.
- People who are severely overweightVitamin D is stored in fatty tissue and is then not sufficiently available in the blood.
- Infants and toddlersThey should be supplemented with vitamin D as standard in the first few months of life.
If you belong to one of these groups or have several risk factors, you should have your vitamin D status checked regularly - and take targeted supplements if necessary.
6. who particularly benefits from D3 + K2
The combination of vitamin D3 and K2 is makes sense for everyonewho want to support their bone health, immune defense and vascular function - but certain groups benefit particularly strongly. Especially in phases of life with hormonal changes, limited sun exposure or special diets, the targeted intake of D3 + K2 is a valuable contribution to more stability, vitality and protection against deficiency symptoms.
Women over 40 - bone health and hormonal changes
From the age of 40, many women enter a phase of hormonal changes that culminates in the menopause.
Falling oestrogen levels have a direct effect on the Bone density The risk of osteoporosis and bone fractures increases.
Right now it is important to supply the body with sufficient vitamin D3 to ensure calcium absorption - and at the same time with vitamin K2 to specifically control its incorporation into the bones.
The combination helps, counteract age-related bone lossto reduce the risk of fractures and maintain mobility in the long term.
People with little contact with the sun
Those who hardly get any direct sunlight on their skin in everyday life - whether due to long office hours, shift work or generally spending a lot of time indoors - can hardly maintain their vitamin D levels naturally.
Even people who Consciously protect yourself from the sun - for example due to Sun allergyvery fair skin or skin diseases - often have permanently low D3 levels.
For these groups in particular, the combination of D3 and K2 is a sensible alternative to natural sun exposure.
It enables and contributes to reliable care - regardless of the season, skin type or living conditions, Strengthen bones, activate the immune system and stay healthy in the long term.
Vegans and people with intestinal problems
Vitamin D3 is mainly found in relevant quantities in animal foods - e.g. in fatty sea fish, egg yolk or liver.
Vegan people therefore usually consume the following through their diet only very small amounts of D3 and K2.
Even people with chronic inflammatory bowel diseases or other digestive problems (e.g. coeliac disease, Irritable Bowel Syndrome) often have a Limited absorption of fat-soluble vitaminswhich includes D3 and K2.
In both cases, targeted nutritional supplementation can help to balance the micronutrient levels and Prevent deficiency symptoms.
Active athletes and senior citizens
Anyone who does a lot of sport places high demands on the Musculoskeletal system - Strong bones, elastic blood vessels and functioning muscles are essential for this.
Vitamin D3 plays a central role in the Muscle strength and coordinationwhile K2 ensures that calcium is not misdirected.
These effects are also crucial in old age:
Seniors often have a Naturally lower vitamin D levels due to decreasing skin synthesis - at the same time the risk of falls, bone fractures and vascular calcification increases.
Taking D3 + K2 daily can help, Maintaining mobility and quality of life in old age - and active athletes to help their bodies regenerate as well as possible and stay fit.
7. how to take D3 + k2 correctly - dosage, timing, bioavailability
In order for vitamin D3 and K2 to develop their full effect, it is not only the combination that is important - but also the Correct intake. The dosage, timing and form of the supplement play a decisive role in its absorption and utilization in the body. In this chapter, you will find out what you should pay attention to in order to optimally and individually adapt your supply to your needs.
How much is sensible? Orientation on need and laboratory value
The individual requirement for vitamin D3 depends on various factors: Age, sun exposure, skin type, lifestyle and existing pre-existing conditions.
It is difficult to make a general recommendation - however 1,000 to 4,000 I.U. (International Units) per day in adults is often a sensible guideline for maintaining a stable level.
The German Nutrition Society (DGE) recommends 800 I.U. per day, if no endogenous formation takes place through sunlight - e.g. in the winter months or with permanently low UVB exposure.
The European Food Safety Authority (EFSA) has approved the top safe daily dose of 4,000 I.U. This amount is also considered safe for long-term use.
In practice, a dosage of 1,000 I.U. D3 per drop (25 µg) proven - often combined with 20 µg vitamin K2.
Vitamin K2 is often used in the area of 20 to 200 µg per day dosed - depending on D3 intake, state of health and lifestyle. 20 µg per serving already offer a Solid foundationespecially with a moderate D3 intake of 1,000I.E. daily.
The most reliable way is to use the 25(OH)-vitamin D level in the blood to be determined. An optimal range is usually 40-60ng/ml.
In the event of a proven deficiency, the following can also be higher dosages (e.g.B. 10.000I.E. tdaily over a few weeks) be necessary - however only under medical supervision.
Drops or capsules - which is better for you?
Vitamin D3 + K2 are available in different dosage forms - both have their advantages:
- Dropsflexible dosage, ideal for children, people with swallowing difficulties or anyone who wants to individually adjust their daily intake. Particularly practical: drop solutions in compact 30 ml vials can be also easy to take with you on the go.
High-quality formulations rely on Coconut-based MCT oil as a carrierwhat the Significantly improved absorption of fat-soluble vitamins. Combined with Cholecalciferol (vitamin D3) and Menaquinone-7 (MK-7) - the long-acting, bioavailable form of K2 - creates a particularly effective and well-tolerated solution. - CapsulesThe "on the go" version of the drops : offer a well-defined dosage and are well suited for people who want to avoid the taste of drops.
Regardless of the form: Pay attention to Natural and high-quality ingredients. We recommend D3 from lanolin or lichen (vegan), MK-7 in all-trans qualityand if possible pure recipes without unnecessary additives.
Intake with fat - for optimal absorption
Vitamin D3 and K2 belong to the fat-soluble vitamins - They need fat to be optimally absorbed by the body.
At oil-based preparations (e.g. drops based on MCT oil) already contain the necessary fat, which makes the Usability significantly facilitated.
For other dosage forms - such as Tablets or capsules without oil - it is recommended to take with a meal with a little fatsuch as nuts, avocado or olive oil.
In principle, a fat-accompanied intake additionally support bioavailability - especially in the case of sensitive digestion or pre-existing nutrient deficiencies.
Daily or as a cure?
For most people, a Daily intaketo maintain a constant vitamin D level in the blood - especially in the months with little sunshine.
A regular intake in a moderate dosage is usually sufficient. safer and more sustainable than occasional high doses.
Taking it as a cure can help with Proven deficiency or special need also make sense - but should then always accompanied by a doctor become.
In principle, the following applies: Consistency is the key to impact.
Our D3K2 combines plant-based vitamin D3 from lichen with high-quality vitamin K2 (menaquinone-7) in coconut-based MCT oil. It provides 1,000 I.U. vitamin D3 and 20 µg vitamin K2 per daily dose (1 drop). Vitamin D contributes to normal bones, teeth, muscles and a healthy immune function and supports the absorption of calcium and phosphorus. Vitamin K2 complements this effect by contributing to the maintenance of normal bones. Ideal for supplying an unbalanced diet, in the winter months or when there is an increased requirement.
Recommended intake: 1 drop daily.
9. FAQs on vitamin D3 + K2
Here you will find answers to frequently asked questions about vitamin D3 + K2 - from effects and dosage to the sensible combination and long-term intake.
Do I really need to add K2?
If you regularly take vitamin D3 - especially in higher doses - supplementing with vitamin K2 Highly recommended.
D3 increases calcium absorption in the intestine. Without K2, however, this calcium cannot be specifically incorporated into the bones, but may be deposited in blood vessels or tissues.
K2 activates special transport proteins that ensure that calcium works exactly where it should - and not where it is harmful.
In short: D3 ensures the quantity, K2 ensures the distribution.
How quickly do I notice an effect?
This depends on the individual baseline value and state of health.
- With a clear deficiency (e.g. < 20 ng/ml) can develop within few weeks show a noticeable improvement in energy, mood or immune function.
- Other effects - for example on Bone density or vascular health - work Long-term and preventive.
Important is a Constant intake over several weeksas D3 and K2 do not develop their effect overnight.
Can I take D3 + K2 permanently?
Yes - the combination of D3 and K2 is effective at a sensible dosage. Also suitable for long-term use.
The fat-soluble vitamins are stored in the body, but with regular, moderate doses (e.g. 1,000-4,000 I.U. D3 daily), there is no need to take them. No risk of oversupplyas long as there are no medical contraindications.
Especially in regions with little sun exposure or in winter, a permanent supply is even recommended.
Tip: A regular check of the vitamin D level in the blood helps to individually adjust the optimum dose.
Is the product also suitable for children?
Basically yes - but only in adjusted dosage and if possible after consultation with a doctor.
Children have a significantly lower requirement than adults, which is why the drops (e.g. with 1,000 I.U. per serving) should not simply be adopted one-to-one.
Many pediatricians recommend daily in the first year of life 400-500 I.U. vitamin D, sometimes also combined with K2.
D3 + K2 can be useful for older children - e.g. if there is little sunlight, special requirements or a vegan diet. When in doubt: Always consult your pediatrician.
Are there any side effects?
At normal doses, vitamin D3 and K2 are Very well tolerated.
Side effects usually only occur with Highly excessive intake over long periods of time e.g. through high-dose D3 preparations without monitoring.
Possible signs of an overdose (extremely rare): Nausea, loss of appetite, increased calcium levels.
Vitamin K2 is considered very safeeven in higher quantities - as the body does not store it, but breaks down excess amounts.
Note for people taking blood thinners: Vitamin K2 can interact with certain medications (e.g. Marcumar) - in this case you should stop taking it. only after consultation with a doctor take place.
