Vitamin D deficiency is a global issue that affects many people. The numbers vary, but it is estimated that over 1 billion people and one in 4 Americans are deficient in vitamin D.(1)
In a meta-analysis covering nearly 7.9 million people, 15.7 % were deficient in vitamin D(levels under 25-hydroxyvitamin D below 30 nmol/L, which is considered harmful for human health), and 47.9 % were insufficient. In many regions with limited sun exposure or at higher latitudes, as many as 76.6 % of people fall below sufficient levels of vitamin D(2).
Some people are more vulnerable: women, people with darker skin, older adults, those who live in northern latitudes, and individuals who avoid sun exposure or regularly use sunscreen.(2)
Vitamin D3 (cholecalciferol) plays a critical role in:
- calcium absorption,
- bone mineralization,
- immune system,
- muscle function.
Do you need to take vitamin D with K ?
Combined vitamin D and K supplementation has been shown to improve bone mineral density (BMD) and bone health markers more than either vitamin alone, particularly in postmenopausal women and older people. (4)
Vitamin K2 (in its MK-7 or MK-4 forms) helps direct calcium to bones and away from arteries. It ensures that the calcium absorbed with the help of vitamin D goes to the right places. The two vitamins act synergistically for bone and cardiovascular health. (3)
I learned this the hard way. Two years ago, I ran my blood tests and was shocked: my 25(OH)D levels were extremely low (22 nmol/L), far below recommended levels. I had to start taking high-dose vitamin D weekly to catch up. Even now, despite months of supplementation, my levels are still below the optimal range (44 nmol/L). It’s become clear that for me (and many others), vitamin D is not something you “get enough of” from sun exposure and food.
In this article, I’ll list the best D3 and K2 supplements, with only clean ingredients: free of unnecessary additives or fillers.
Please note that vitamin D is a fat-soluble vitamin. You should take it with fatty foods like avocados, nuts, fish, or oils. Ideally, the supplement should contain some oil.
Before adding vitamin D3 and K2 supplements to your routine, make sure to test your vitamin D levels and talk with your healthcare provider about the right dosage for you.
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Best Vitamin D3 and K2 Supplements
Myo Activo Vitamin D3 K2 Supplement
Servings: 90
Strength of D3 per serving: 5000 IU
Organic: No
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 complex (as menaquinone-4, menaquinone-7 ), Vegetable Capsule (Plant Cellulose), Organic Rice Hull Extract
🌿 Vegetarian
FarmHaven Vitamin D3 K2 Capsules
Servings: 90
Strength of D3 per serving: 5000 IU
Organic: Non-GMO, with organic ingredients
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as menaquinone-7 ), Organic Beet, Organic Broccoli, Organic Carrot, Organic Tart Cherry, Organic Spinach, Vegetable Capsule (Plant Cellulose), Organic Rice Hull Extract
🌿 Vegetarian
Pure Encapsulations Vitamin D3 & K2
Servings: 120
Strength of D3 per serving: 4000 IU
Organic: Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as menaquinone-7 ), Vegetable Capsule (cellulose, water), Hypoalergenic Plant Fiber (cellulose)
🌿 Vegetarian
Zhou D3+K2 – Vitamin D3 K2 Supplement
Servings: 60
Strength of D3 per serving: 5000 IU
Organic: Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as menaquinone-7), Rice Flour, Cellulose (vegetable capsule)
🌿 Vegetarian
PlantFusion Organic Vegan Vitamin D3 + K2
Servings: 60
Strength of D3 per serving: 5000 IU
Organic: Yes, Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol from organic algae), Vitamin K2 (as menaquinone-1), Organic Pea Starch, Organic Capsule (Pullulan , Water), Organic Rice Hulls
🌱 Vegan
Dr. Mercola Vitamins D3 & K2 Dietary Supplement
Servings: 30
Strength of D3 per serving: 5000 IU
Organic: non-GMO
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as menaquinone-7 from Chickpea), Organic Rice Flour, Glycerol Monostearate, Capsule (Hydroxypropyl Methylcellulose), Microcrystalline Cellulose, Medium Chain Triglycerides, Ascorbyl Palmitate, Rosemary (Leaf) Extract
Best Vitamin D3 and K2 Softgels With Oil
Sports Research® Vitamin D3 + K2
Servings: 60
Strength of D3 per serving: 10000 IU
Organic: Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol from Lichen VEGADELIGHT), Vitamin K2 (as menaquinone-7 from chickpea), Coconut MCT Oil, Plantagel Capsule (non GMO modified tapioca starch, vegetable glycerin, purified water, tumeric)
🌱 Vegan, 3rd party tested, contains oil for better absorption
Organics Ocean Better D3 + K2-100% Organic VIT D3 and K2 Supplement
Servings: 30
Strength of D3 per serving: 3000 IU
Organic: Yes
Ingredients: Vitamin D3 (as cholecalciferol from algae), Vitamin K2 (as natural menaquinone-7), Organic Coconut MCT Oil, Vegan Soft Gel Coating (Pea Starch, Glycerin, Carrageenan, Disodium Phosphate and Purified Water)
🌱 Vegan, contains oil for better absorption
Thomas’ all-natural Remedies D3 + K2 with MCT Oil
Servings: 120
Strength of D3 per serving: 1000 IU
Organic: Yes
Ingredients: Vitamin D3 (from Lichen), Vitamin K2 (as MK-7 and MK-4), Organic Raw Food Blend (Organic Spinach Leaf, Organic Blueberry (fruit), Organic Tart Cherry (fruit), Organic Tomato Extract, Organic Strawberry (fruit), Organic Blackberry (fruit), Organic Broccoli), Medium Chain Triglycerides (MCT Oil Powder fron Coconut), Methylcellulose (Vegan Capsule)
🌱 Vegan, contains oil for better absorption
UpNourish Certified Vegan Vitamin D3 5000 IU K2 MK4 MK7 500 mcg Supplement
Servings: 150
Strength of D3 per serving: 5000 IU
Organic: Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as MK-7 and MK-4), Organic Coconut Oil, Modified Tapioca Starch, Glycerin, Sunflower Phospholipids
🌱 Vegan, contains oil for better absorption
Best Vitamin D3 and K2 Supplement Drops
Organic Plant D3 + K2 Organic Drops
Servings: 30
Strength of D3 per serving: 5000 IU or 10000 IU
Organic: Yes
Ingredients: Vitamin D3 (as cholecalciferol from algae), Vitamin K2 (as MenaQ7 Natural menaquinone-7), Organic MCT Oil from Extra Virgin Coconut Oil, D-Alpha Tocopherol (from Sunflowers)
🌱 Vegan, 3rd party tested, contains oil for better absorption
Givol Vitamin D3 + K2 Liquid Drops
Servings: 240
Strength of D3 per serving: 800 IU
Organic: Yes
Ingredients: Vitamin D3 (as Lichen), Vitamin K2 (as MK-4 and MK-7), Organic Fractioned Coconut Oil
🌱 Vegan, contains oil for better absorption
Nusava Organic Vitamin D3 K2 Drops with MCT Oil
Servings: 30
Strength of D3 per serving: 5000 IU
Organic: Yes
Ingredients: Vitamin D3 (as cholecalciferol), Vitamin K2 (as MK-4 and MK-7), Omega 3 (Alpha Linolenic Acid), Organic Chia Seed Oil, Organic MCT Oil (from Coconut), Organic Olive Oil and Organic Mocha Flavor
Contains oil for better absorption
Live Wise Natural’s Vitamin D3 with K2 Liquid Drops
Servings: 60
Strength of D3 per serving: 5000 IU
Organic: Yes
Ingredients: Vitamin D3 (as cholecalciferol from Lanolin), Vitamin K2 (as All-Trans menaquinone-7), Organic Extra Virgin Olive Oil and MCT Oil
🌱 Vegan, contains oil for better absorption
Best Vitamin D3 and K2 Gummies
If you read any of my supplement and vitamin recommendations, you will know that I am not a big fan of gummies, but with some deep research, you can come across the good ones.
Sports Research® Vegan Vitamin D3 + K2 Gummy Supplements
Servings: 30
Strength of D3 per serving: 5000 IU
Organic: Non-GMO
Ingredients: Vitamin D3 (as cholecalciferol from Lichen VEGADELIGHT), Vitamin K2 (as menaquinone-7 from Chickpea), Inulin Syrup, Allulose, Pectin, Natural Flavors, Citric Acid, Fruit Juice
🌱 Vegan
FAQ about Vitamin D3 and K2 supplements
Is vitamin D3 the same as vitamin D?
Vitamin D3 is a specific form of Vitamin D.
There are 2 main types of vitamin D: Vitamin D2 and D3. Vitamin D3 is significantly more effective., Vitamin D2 mainly comes from plants, and D3 comes from animal products like lanolin from sheep’s wool, while vegan D3 is sourced from plants, specifically lichen or algae. So if you are vegan or vegetarian, make sure you look for a Vegan or vegetarian label on your D3 supplement.
How much vitamin D3 and K2 should I take daily?
Vitamin D gets stored in your body, and having too much can be harmful. It can cause too much calcium to accumulate in your body and can weaken your bones and damage your heart and kidneys. (5) Make sure not to exceed 4,000 IU of vitamin D a day. If you take stronger doses, take them every other day or consult with your healthcare provider regarding the appropriate dosage for your individual case.
When should I take D3 and K2 supplements?
There is no specific time a day that is better for vitamin D3 and K2. If you are taking a D3 supplement without added oil, make sure to take it with fatty food. Do not take your supplements on an empty stomach to avoid stomach upset.
Please note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns.
References
- Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem? J Steroid Biochem Mol Biol. 2014 Oct;144 Pt A:138-45. doi: 10.1016/j.jsbmb.2013.11.003. Epub 2013 Nov 12. PMID: 24239505; PMCID: PMC4018438. https://pmc.ncbi.nlm.nih.gov/articles/PMC4018438/
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1070808/full
- Rusu, M., Bigman, G., Ryan, A., & Popa, D. (2024). Investigating the Effects and Mechanisms of Combined Vitamin D and K Supplementation in Postmenopausal Women: An Up-to-Date Comprehensive Review of Clinical Studies. Nutrients, 16. https://doi.org/10.3390/nu16142356.
- Singh, V., Jain, S., Prakash, S., & Thakur, M. (2022). Studies on the synergistic Interplay of Vitamin D and K for Improving Bone and Cardiovascular Health. Current Research in Nutrition and Food Science Journal. https://doi.org/10.12944/crnfsj.10.3.3.
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition and menopause coaching specialist, and a writer in the nutrition and self-improvement field. She explores science-based approaches to holistic health and plant-based nutrition, with a strong focus on researching clean, non-toxic products that support long-term well-being.
