The Essential Trio: Vitamin D3, Magnesium, and Vitamin K2

By Bashir Murtaza · February 18th 2024
Explore the crucial interplay of Vitamin D3, Magnesium, and K2 for optimal health, and learn how these nutrients enhance bone, heart, and immune health.

Vitamin D3, Magnesium, and Vitamin K2 are just some of the supplements that you need in your vitamin stack.

These vitamins and minerals play pivotal roles.

Among them, Vitamin D3, Magnesium, and Vitamin K2 stand out for their unique benefits and interdependent functions. This article delves into the importance of each and why they should be consumed together for optimal health.

I'll also be going over recommended supplements and my personal dosage pairings of them.

Disclaimer: The following information is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional for personal health concerns.

What is Vitamin D3?

Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin.

Unlike other vitamins, it functions like a hormone in our bodies.

It's naturally synthesized in the skin upon exposure to sunlight, but can also be obtained through dietary sources like fatty fish and fortified foods.

Importance of Vitamin D3

Vitamin D3 is crucial for various bodily functions, notably aiding in the absorption of calcium and phosphorus, essential for bone health.

It also supports immune function, brain health and can influence mood.

A majority of people are deficient in Vitamin D3. As a society today, we stay inside more often and tend to not be outside as much causing such issues.

Unfortunately, a deficiency in Vitamin D3 can lead to several health issues.

Symptoms of deficiency include fatigue, bone pain, muscle weakness, mood changes, and frequent infections.

Chronic deficiency can lead to more serious conditions like osteoporosis and an increased risk of cardiovascular diseases.

Vitamin D3 also plays a role in testosterone production.

Studies have shown that adequate levels of Vitamin D3 are linked to higher testosterone levels, which is vital for muscle growth, bone health, and overall energy levels.

If you go to a doctor, you can easily request a Vitamin D3 test to get your levels checked.

What is Magnesium?

Magnesium is a vital mineral found abundantly in the body.

It’s present in various foods, including nuts, seeds, whole grains, and leafy green vegetables.

Magnesium is involved in many biochemical reactions in the body, making it a cornerstone of good health.

Magnesium used to be more available in the foods and liquids we took but isn't as much anymore.

There are many factors to the reasoning why:

  • Soil Depletion: Modern agricultural practices have led to soil depletion, reducing the amount of magnesium available to plants.
  • Food Processing: Processing and refining foods often strip away magnesium, particularly in the case of grains where the magnesium-rich outer layers are removed.
  • Dietary Changes: There's a trend towards consuming more processed foods, which typically contain lower levels of magnesium compared to whole, unprocessed foods.

There are several types of magnesium, each with specific benefits:

  • Magnesium Citrate: Known for its bioavailability and used often for its laxative effect and to treat magnesium deficiency.
  • Magnesium Oxide: Commonly used for relief from indigestion and to alleviate migraines.
  • Magnesium Chloride: Easily absorbed and used for detoxing, metabolism enhancement, and kidney function improvement.
  • Magnesium Lactate: Often used as a food additive and is gentler on the digestive system.
  • Magnesium Sulfate: Also known as Epsom salt, it is frequently used in baths to soothe muscle aches.
  • Magnesium Glycinate: Highly absorbable and recommended for those trying to correct a deficiency, known for its calming effects.
  • Magnesium Malate: Known for its high bioavailability and energy-boosting properties. It's often recommended for those with fatigue or fibromyalgia.

Why is Magnesium Important

The importance of magnesium spans from supporting muscle and nerve function to aiding in energy production.

It also plays a role in regulating blood pressure and blood sugar levels.

Some symptoms can present themselves if you're deficient and/or just not getting enough magnesium throughout the day.

Some of these symptoms include muscle cramps, headaches, mental disorders, and an increased risk of chronic diseases.

What is Vitamin K2?

Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays a critical role in blood clotting and bone metabolism.

It's found in fermented foods, and certain animal products, and produced by gut bacteria.

K2 helps in the regulation of calcium deposition, ensuring it reaches the bones and teeth rather than accumulating in soft tissues.

Vitamin K2, especially in an American diet is often absent due to the lack of fermented foods eaten.

Summary: Vitamin K2, crucial for blood clotting and bone health, is found in fermented foods and some animal products.

Why Vitamin K2 is Important

Vitamin K2 is vital for calcium metabolism.

It not only helps in building strong bones but also prevents calcification of arteries and other soft tissues.

Its role in cardiovascular health is increasingly recognized, making it an essential nutrient for long-term health maintenance.

Caution: While K2 is beneficial for most people, you should consult with your doctor first before taking it due to the potential effects it could have.

Some people who should be considerably cautious include:

  • Individuals on Blood Thinners: People taking anticoagulant medications (like Warfarin) should be cautious, as Vitamin K2 can interfere with the effectiveness of these drugs.
  • Those with Certain Health Conditions: Individuals with conditions like chronic kidney disease or those prone to blood clots should consult their doctor before starting K2 supplements.
  • Pregnant or Nursing Mothers: While K2 is generally safe, it's always advisable for pregnant or nursing women to consult a healthcare professional before adding any supplement to their regimen.

The Importance of Taking Vitamin D3, Magnesium, and Vitamin K2 Together

These vitamins/minerals all complement each other and are needed together to get the most out of it.

Vitamin D3 aids in the absorption of calcium, which is regulated by K2 to ensure it's deposited in the right places.

Magnesium is necessary for the activation of Vitamin D; without it, D3 remains inactive and ineffective.

This trio works in harmony to support bone health, cardiovascular health, and overall well-being.


Taking Vitamin D supplements without adequate K2 can pose risks. Vitamin D enhances calcium absorption, but without K2 to direct this calcium to bones and teeth, it can lead to vascular calcification.

This is where calcium deposits in the arteries, potentially leading to atherosclerosis and heart disease. K2's role in guiding calcium to the correct locations in the body is therefore essential to prevent these adverse effects.

If you are supplementing Vitamin D3, you MUST take it with K2 or at least it with foods high in K2. 

Anecdotal Story

When I started taking Vitamin D3, everything went well for the first couple of weeks.

After 2 weeks, I started to succumb to migraines, headaches, and vertigo. Not knowing the cause, I stopped all the supplements I was on and it went away.

I introduced Vitamin D3 again and immediately those symptoms came back.

I couldn't find much about it until eventually I learned about the importance of pairing Vitamin D3, magnesium, and K2. 

For me, the pairing of magnesium specifically eliminated the headaches and vertigo.  

Recommended Supplements

Getting the proper supplements is very important. 

I'll be giving you the specific supplements I take and the dosage. 

Again, please consult your doctor before supplementing.

This is not medical advice.

Vitamin D3 +K2 Supplement

Solaray Vitamin D3 + K2 Review

A fantastic Vitamin D3 supplement with much-needed k2. You can't go wrong with this tiny daily supplement to help bring up your D3 levels in an optimal way.

This is my favorite supplement to take. It has the proper ratio of Vitamin D3 and K2.

I only take 1 serving which is 5000 IU of Vitamin D3 and 50 mcg of K2.

You can take 2 capsules if needed and are severely deficient. 

If you are interested in this product, check out our review.

Source Naturals Magnesium Malate

Source Naturals Magnesium Malate

A magnesium malate supplement without a high dosage for you take easily and more if needed.

I love this supplement because malate is perfect to take in the morning to help with energy levels (I also take vitamin D3 in the morning too)

I take about ~200mg of this. So it might be around 2 pills. Personally, 3 pills always give me gastro issues.

Pure Encapsulations Magnesium Glycinate

Pure Encapsulations Magnesium Glycinate

A magnesium glycinate supplement without a high dosage to help relax you.

I take magnesium glycinate at night time before I go to bed. This supplement itself helps with my sleep and gives me extremely vivid dreams

I also wrote a review about this product. I can not recommend it enough.

I take about 200mg of this as well.

Overall, I take:

  • Vitamin D3 - 5000 IU - morning
  • Vitamin K2 - 50 mcg - morning
  • Magnesium Malate - ~200mg - morning
  • Magnesium Glycinate - ~200mg - night 

This combination has my vitamin D levels in a great range but I also don't suffer any of the symptoms I used to.

Final Thoughts

The combination of Vitamin D3, Magnesium, and K2 is more than a sum of its parts.

Understanding their roles and collective impact can greatly enhance our approach to health and wellness.

Incorporating these nutrients into your diet, whether through food or supplements, can lead to significant health benefits.

About the Author

I'm Bashir and I'm the CEO of Blob Technology and founder of Blob Fitness. With experience in weight lifting, nutrition, and training others for 10+ years, I'm trying to help provide as much content and tools I can to help you along your fitness journey and learn as much as possible.

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