Are you tired of feeling like your bones are made of brittle twigs? Well, it's time to introduce the dynamic duo of vitamins D3 and K2 into your daily routine. These two vitamins work together to support strong and healthy bones, but unfortunately, many of us don't get enough of them, especially if you live in a colder climate.
First, let's talk about Vitamin D3. Often referred to as the "sunshine vitamin," our bodies produce Vitamin D3 when our skin is exposed to sunlight. However, if you live in a place with less sunshine or spend most of your time indoors, you may not be getting enough Vitamin D3. The recommended daily intake of Vitamin D3 is 600-800 IU, but for those living in colder climates, it's recommended to take 1000 IU daily to ensure optimal bone health.
Now, let's move on to Vitamin K2. This vitamin is essential for the proper utilization of calcium in the body and works hand in hand with Vitamin D3 to support strong and healthy bones. Vitamin K2 is found in small amounts in certain foods such as egg yolks, cheese, and natto (a traditional Japanese food made from fermented soybeans). However, the best source of Vitamin K2 is from the form MK-7, which has been shown to have the longest half-life and highest bioavailability in the body.
But wait, there's more! In addition to Vitamin D3 and K2, there are a few other key players in the game of optimal bone health. Boron and silica are two minerals that have been shown to enhance the benefits of Vitamin D3 and K2. A supplement that includes 3mg of boron can be helpful, as well as finding a supplement with silica can aid in the body's ability to absorb and utilize calcium.
So, what's the bottom line? If you're looking to support strong and healthy bones, make sure to include Vitamin D3 and K2, as well as boron and silica, in your daily supplement routine. And, if you live in a colder climate, make sure to take an extra dose of Vitamin D3 to ensure optimal bone health.
References:
- Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281.
- Theuwissen E, Smit E, Vermeer C. The role of vitamin K in soft-tissue calcification. Adv Nutr. 2012;3(2):166-173.
- Naghii MR, Samman S. Boron and its relationship to magnesium metabolism and magnesium-dependent enzymes. Magnes Res. 2010;23(4):215-223.
- Jugdaohsingh R, et al. Dietary silicon intake and absorption. Am J Clin Nutr. 2002;75(6):887-893.
