The Importance of the Dynamic Duo: D3 and K2
Many people are familiar with the benefits of vitamin D, but its partner, vitamin K2, is often overlooked. These fat-soluble vitamins work together in a unique and powerful way to ensure the body properly utilizes calcium. Vitamin D3 helps the body absorb calcium from food and supplements, while vitamin K2 directs that calcium to where it is needed—the bones—and away from places it can cause harm, such as the arteries. Without sufficient K2, excess calcium could potentially deposit in soft tissues, contributing to calcification and heart disease. For those following a plant-based diet, obtaining these two vitamins can require specific knowledge about their vegan sources.
Unpacking the Sources of Vegan D3 and K2
Vegan Vitamin D3 from Lichen
Historically, vitamin D3 was considered an animal-derived nutrient, often extracted from lanolin, a wax from sheep's wool. Vegans were limited to vitamin D2 (ergocalciferol) from sources like UV-exposed mushrooms, which is less potent at raising and maintaining active vitamin D levels in the body. Fortunately, modern science has developed a sustainable, purely plant-based source of vitamin D3 (cholecalciferol) derived from lichen.
How is vegan vitamin D3 made?
- Lichen, a symbiotic organism of fungi and algae, naturally produces cholecalciferol when exposed to ultraviolet light.
- Sustainable farming practices cultivate the lichen in controlled environments.
- The D3-rich oil is extracted using pressure and plant-based ethanol, then purified and standardized for consistent dosage.
Vegan Vitamin K2 from Fermented Soy
Unlike vitamin K1, which is abundant in leafy green vegetables, vitamin K2 is primarily synthesized by bacteria. The best and most potent vegan source of vitamin K2, specifically the highly bioavailable MK-7 form, is natto, a traditional Japanese food made from fermented soybeans. Natto has a unique, sticky texture and strong flavor that some find unappealing, but it is an unparalleled source of this critical nutrient.
Other vegan sources of vitamin K While natto is king for MK-7, other fermented foods and certain plant sources offer smaller amounts or other forms of vitamin K.
- Other fermented foods: Some raw sauerkraut and unpasteurized kombucha contain small amounts of K2.
- Green vegetables: Leafy greens like kale, spinach, and broccoli are rich in vitamin K1, which the body can partially convert to K2, though this process is inefficient.
The Health Benefits of Vegan D3 and K2
Working together, these two vitamins provide a host of health benefits, especially for those on a plant-based diet who might be at risk of lower intake of these nutrients.
Bone Health
- Calcium Management: D3 enables the absorption of dietary calcium, while K2 activates specific proteins (like osteocalcin) that bind this calcium to the bone matrix, supporting bone mineralization and strength.
- Osteoporosis Prevention: Studies have shown that supplementing with D3 and K2 together can lead to significant improvements in bone mineral density, reducing fracture risk, especially in postmenopausal women.
Cardiovascular Health
- Arterial Calcification: By directing calcium away from arteries, K2 prevents the hardening of blood vessels that contributes to heart disease and arterial stiffness.
- Heart Disease Risk: A higher intake of K2 is linked to a lower risk of cardiovascular disease, while combined D3 and K2 supplementation may benefit overall heart health.
Immune Function
- Immune Response: Adequate vitamin D levels are crucial for a healthy immune system, as it modulates the function of immune cells and helps fight infections.
Vegan D3 and K2: Dietary vs. Supplement Sources
| Source | Vegan D3 (Lichen) | Vegan D3 (Mushrooms, UV-Exposed) | Vegan K2 (Natto) | Vegan K1 (Leafy Greens) |
|---|---|---|---|---|
| Potency & Form | Highly potent cholecalciferol (D3). | Less potent ergocalciferol (D2). | Richest source of highly bioavailable MK-7. | Primary form is phylloquinone, poor conversion to K2. |
| Dietary Availability | Not found in whole foods; requires supplementation. | Only if mushrooms are UV-treated; naturally low. | Best dietary source, but requires acquisition of a specific fermented product. | Very widely available in many vegetables. |
| Ease of Intake | Conveniently available in supplements. | Requires checking for fortification; lower efficacy. | Taste can be a barrier for many individuals. | Easy to incorporate into daily meals. |
When to Consider Supplementation
While some vegans may be able to get a small amount of vitamin K2 from fermented foods, and some D2 from fortified products, the combination of vegan D3 K2 from a quality supplement is often the most reliable way to ensure optimal levels. This is particularly important for individuals with limited sun exposure or those who do not regularly consume natto. When choosing a supplement, look for those derived from lichen for D3 and fermented chickpeas or natto for K2 (specifically MK-7). Always consider supplements formulated with a fat source, like MCT oil, to enhance the absorption of these fat-soluble vitamins.
Conclusion
Understanding what is vegan D3 K2 is a vital step for vegans and plant-based eaters seeking to maintain strong bones and cardiovascular health. By pairing plant-based D3 derived from lichen with K2 from fermented sources like natto, you can leverage the synergistic power of these two essential nutrients. While diet provides some options, a high-quality vegan supplement is the most dependable way to ensure adequate intake, safeguarding your bone and heart health for the long term. For more information on vegan nutrition, consult the resources provided by reputable organizations like The Vegan Society.
Sources
1.8.1, 1.2.1, 1.2.3, 1.3.1, 1.3.5, 1.4.1, 1.4.4, 1.4.5, 1.5.1, 1.5.2, 1.5.4, 1.6.2, 1.6.3, 1.6.4, 1.7.3, 1.8.1, 1.8.2, 1.8.3, 1.9.1, 1.9.2, 1.9.4, 1.10.3, 1.11.3
