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What Vitamin D & K2 Dosage Should You Take?

Finding the right vitamin D and K2 dosage helps the two nutrients work together to complete essential functions within the body. With benefits including supporting your bones and blood health, knowing how much vitamin D and K2 to supplement is vital to ensure you intake optimal amounts. Follow our guide to vitamin D and K2 dosage to find how these vitamins can benefit your health.

Table of Contents:

  • How Much Vitamin D & K2 Per Day?
  • Supplement Your Vitamin D & K2 Dosage with BetterYou
  • Sources of Vitamin D & K2

How Much Vitamin D & K2 Per Day?

The amount of vitamin D and vitamin K you need depends on a variety of factors. This includes the type of vitamin it is. It’s essential you intake the recommended vitamin D and K2 dosage in order to see the benefits of these two interconnected vitamins. These two vitamins can be taken as bone supplements, due to their role with calcium. Whilst these nutrients can be supplemented alongside each other, the amount you need of each differs slightly.

How Much Vitamin D Per Day?

Vitamin D is also known as the “sunshine” vitamin because it is made when the skin is exposed to sunlight. Without enough exposure to sunlight, the body may not make enough and so vitamin D supplements may be needed. 

It is a vital nutrient because vitamin D benefits muscle function, bone health, and your immune system. Without sufficient amounts, you may develop vitamin D deficiency, which can affect your health in serious ways. Signs of low vitamin D include weak muscles and constant coughs and colds. Obtaining the correct vitamin D and K2 dosage is vital to avoid these unwanted side effects. 

According to the NIH, the daily recommendations for adults aged 19-70 is 15 mcg (600 IU) per day.

It is imperative you follow nutrient reference value guidelines when taking supplements, and always stay within safe upper limits of dosages. It is also especially important to consider taking a daily supplement during the autumn and winter, especially if you live in a country with limited sunlight exposure.

How Much Vitamin K Per Day?

Vitamin K is made of multiple compounds, the most important being K1 and K2. They are fat-soluble nutrients with many vital roles within the body. Vitamin K benefits your essential heart health and has a role in blood clotting. Vitamin K deficiency can develop if your levels get too low and supplementing the correct vitamin D and K2 dosage can help you avoid this. 

According to the National Institutes of Health (NIH), the recommended daily dosage for male adults ages 19+ is 120μg and a female of the same age would require 90μg.

For example, someone who weighs 65 kg would need 65μg (micrograms) a day of vitamin K, while a person who weighs 75 kg would need 75μg a day. The safe upper limit of vitamin K is around 1mg. Taking this much per day is unlikely to cause any harm.

Supplement Your Vitamin D & K2 Dosage with BetterYou

With our pioneering oral sprays, it’s easier than ever to supplement the correct vitamin D and K2 dosage. Pill-free and hassle-free, you simply spray the droplets into the mouth, perfect for on the go. Our Vitamin D+K2 Oral Spray delivers 75μg of vitamin D3 and 75μg of vitamin K2 directly into the mouth. It is vegetarian friendly and gluten-free.

We source vitamin D3 in the vitamin D + K2 spray from sheep’s wool, therefore, it may not be suitable for those following a plant-based diet. You can still get your vitamin D and K2 dosage with our vegan supplements. Our D1000 Vegan Vitamin D Oral Spray provides 25μg (1000IU) of plant-based vitamin D. That way, even if you follow a plant-based diet, you can still get your recommended vitamin D and K2 dosage.

No one has to miss out on their vitamin D and K2 dosage. Supporting specialised diets, these supplements means you can source the essential nutrients which contribute to a healthy lifestyle.

Sources of Vitamin D & K2

Once you know how much vitamin D and K2 you should take daily, it’s important to be able to source these essential nutrients. Food supplements can support your intake alongside your diet, to ensure you’re getting the proper vitamin D and K2 dosage, and avoiding vitamin and mineral deficiencies.

Sources of Vitamin D 

These vitamin D sources can help encourage your vitamin D and K2 dosage

  1. Oily fish (tuna, mackerel, salmon)
  2. Eggs
  3. Dairy products (milk, cheese)
  4. Beef liver
  5. Fortified foods (cereal, breads, juices)
  6. Vitamin D supplements

Sources of Vitamin K 

These vitamin K sources can help encourage your vitamin D and K2 dosage.

  1. green leafy vegetables – such as broccoli, spinach, kale
  2. fermented foods, such as kefir 
  3. some fruits, such as blueberries and figs
  4. meat, including liver
  5. dairy foods, such as butter and cheese
  6. cereal grains 
  7. vegetable oils
  8. eggs
  9. chickpeas
  10. soybeans
  11. green tea
  12. Vitamin K supplements

Supplementing with BetterYou

At BetterYou, we specialize in pill-free supplements to support a balanced nutritional intake. From children's vitamins to give them that important boost, to sleep supplements to help you drift off, prioritize your health with BetterYou.
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