Vitamin D3 and K2 are essential nutrients that are essential for bone and immune system health. Vitamin D3 is also known as the sun vitamin because it is formed by the skin's exposure to sunlight. Vitamin K2 is a fat-soluble vitamin found in animal products like eggs, butter, and liver.
There are different dosages of vitamin D3/ K2 on the market. But how much of these nutrients does our body really need to get the maximum benefit?
Recommended dosage of vitamin D3
The European Food Safety Authority (EFSA) recommends a daily intake of 15 µg (micrograms) of vitamin D3 for adults. A higher dose of 20 µg is recommended for people over 70 years of age. EFSA has also set a safe upper limit of 100mcg per day for adults.
Recommended dosage of vitamin K2
Correct dosage of vitamin D3/K2
It is recommended that adults consume 1000-2000 IU (International Units) of vitamin D3 and 100-200 µg of vitamin K2 daily. The combination of vitamin D3 and K2 can increase bone density and reduce the risk of fractures and osteoporosis.
It is important to note that vitamin D3/ K2 dosage may vary depending on age, gender, weight and health status. It is recommended to consult a doctor or nutritionist before taking any dietary supplement.
Natural sources of vitamin D3/K2
The best source of vitamin D3 is sunlight. A daily sunbath of 10 to 15 minutes can be enough to provide the body with enough vitamin D3 . However, it can be difficult to get enough vitamin D3 during the winter months or when there is a lack of sunlight. Then dietary supplements can help.
Vitamin K2 is found in animal products such as eggs, butter and liver. Fermented foods such as sauerkraut, kimchi and natto (a Japanese specialty made from fermented soybeans) are also rich in vitamin K2 .
An adequate supply of vitamin D3/ K2 is important for bone health and the immune system. It is recommended that adults consume 1000-2000 IU of vitamin D3 and 100-200 mcg of vitamin K2 daily. Natural sources of vitamin D3/ K2 are sunlight and animal products. However, it is recommended to consult a doctor or nutritionist before taking any dietary supplement.