Vitamin D3 + K2
2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.
- Time
- 1 min/day
- Cost
- $0-20
- Equipment
- None required
- Min. Trial
- 3-6 months
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- morning
Evidence Strength
4/5 — StrongStrong evidence for correcting deficiency. Benefits clear for bone health, immune function, and mood. Optimal serum level debate ongoing (40-60 ng/mL generally recommended).
Overview
Supplement with vitamin D3 (2,000-5,000 IU/day) paired with vitamin K2 (MK-7, 100-200mcg/day). Most people in northern latitudes are deficient. Vitamin D affects immune function, bone health, mood, and hundreds of gene pathways. K2 ensures proper calcium routing.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Get tested
Measure 25(OH)D blood level. Target 40-60 ng/mL.
- 2
Start supplementing
2,000 IU/day if mildly low, 5,000 IU/day if significantly deficient (<30 ng/mL).
- 3
Add K2 (MK-7)
100-200mcg of vitamin K2 (MK-7 form) daily to direct calcium to bones, not arteries.
- 4
Retest in 3 months
Adjust dose based on follow-up blood work.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Vitamin D and mortality: meta-analysis of individual participant data
Vitamin D status and supplementation evidence are strongest for deficiency correction and skeletal outcomes.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 2 contraindications and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Hypercalcemia
- Granulomatous diseases (sarcoidosis)
Interactions
- Take with a fat-containing meal for absorption
- K2 prevents calcium misrouting from high D3
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
Related Protocols
Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.
Creatine Monohydrate
3-5g daily of the most researched supplement in sports science. Benefits extend beyond muscle to cognition, bone health, and potentially neuroprotection.
Ashwagandha (KSM-66)
300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.