Vitamin D3 + K2 for longevity
Grade AFoundational fat-soluble vitamin pair: D3 regulates calcium homeostasis and immune function; K2 directs that calcium into bone rather than soft tissue.
88/100 Evidence Strength
Why Vitamin D3 + K2 matters for longevity
Foundational fat-soluble vitamin pair: D3 regulates calcium homeostasis and immune function; K2 directs that calcium into bone rather than soft tissue.
- Maintains serum 25-OH-D in the optimal 40–70 ng/mL range
- Lower respiratory infection incidence
- Bone mineral density and arterial elasticity
- Immune regulation and mood support
Typical dose
2,000–5,000 IU D3 + 100–200 mcg K2 (MK-7)
Best timing
With largest fatty meal
Evidence grade
Grade A 88/100
Mechanism of action
D3 (cholecalciferol) converts to calcitriol and acts on the VDR to regulate hundreds of genes including immune, bone, and cardiovascular pathways. K2 (MK-7) activates matrix Gla-protein and osteocalcin to traffic calcium into bone and out of arterial walls.
Dosage & Timing
Typical
2,000–5,000 IU D3 + 100–200 mcg K2 (MK-7)
Range
1,000–10,000 IU D3 (titrate to serum 25-OH-D 40–70 ng/mL)
Timing
With largest fatty meal
With Food
Yes
Form
Softgel with carrier oil (MCT or olive)
Category
Longevity
Reported Benefits
- Maintains serum 25-OH-D in the optimal 40–70 ng/mL range
- Lower respiratory infection incidence
- Bone mineral density and arterial elasticity
- Immune regulation and mood support
Side Effects
- Hypercalcemia at chronically excessive D3 doses (>10,000 IU sustained)
Contraindications
- Sarcoidosis or other granulomatous disease
- Hyperparathyroidism
Known Interactions
WarfarinK2 may reduce anticoagulant effect — monitor INR closely.
Thiazide diureticsAdditive hypercalcemia risk.
References
Vitamin D3 + K2 — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Vitamin D3 + K2.
What is the typical dose of Vitamin D3 + K2?+
2,000–5,000 IU D3 + 100–200 mcg K2 (MK-7) (range 1,000–10,000 IU D3 (titrate to serum 25-OH-D 40–70 ng/mL)). With largest fatty meal. Take with food.
How does Vitamin D3 + K2 work in the body?+
D3 (cholecalciferol) converts to calcitriol and acts on the VDR to regulate hundreds of genes including immune, bone, and cardiovascular pathways. K2 (MK-7) activates matrix Gla-protein and osteocalcin to traffic calcium into bone and out of arterial walls.
What are the longevity benefits of Vitamin D3 + K2?+
Foundational fat-soluble vitamin pair: D3 regulates calcium homeostasis and immune function; K2 directs that calcium into bone rather than soft tissue. Reported benefits include: Maintains serum 25-OH-D in the optimal 40–70 ng/mL range; Lower respiratory infection incidence; Bone mineral density and arterial elasticity; Immune regulation and mood support.
What are the side effects of Vitamin D3 + K2?+
Hypercalcemia at chronically excessive D3 doses (>10,000 IU sustained) Avoid in: Sarcoidosis or other granulomatous disease, Hyperparathyroidism.
What is Vitamin D3 + K2 commonly stacked with for longevity?+
Magnesium glycinate, Omega-3, Boron.
Comparison vs Alternatives
All Supplements →| Attribute | Vitamin D3 + K2This page | Creatine Monohydrate | Omega-3 (EPA/DHA) |
|---|---|---|---|
| Evidence | Grade A88/100 | Grade A94/100 | Grade A91/100 |
| Category | Longevity | Cognition | Cardiovascular |
| Best for | Maintains serum 25-OH-D in the optimal 40–70 ng/mL range | Strength and lean mass | Triglyceride reduction |
| Typical dose | 2,000–5,000 IU D3 + 100–200 mcg K2 (MK-7) | 5 g daily | 2 g EPA/DHA combined |
| Timing | With largest fatty meal | Any time of day, consistent | With largest meal |
| Form | Softgel with carrier oil (MCT or olive) | Micronized powder | Triglyceride-form fish oil or algal DHA |
| Action | Current page | View → | View → |