The power of vitamin D
I am sure you are all aware that vitamin D supplementation is essential for your health unless you are outside in the sun on a regular basis with plenty of skin exposure to sunlight while swimming or working during the summer. For everyone else, and for most of the year, it is important to take a vitamin D supplement in the range of 5,000-10,000 IU per day for adults and 1,000-2,000 IU per day for children depending on weight. Vitamin D blood levels should be in the range of 50-100 ng/ml. Anything below 50 is low. Most medical labs place the lower limit of the normal vitamin D range around 30, which is too low. If your doctor tells you that your vitamin D level is fine, then find out the number. Most people are deficient in vitamin D.
Adequate vitamin D is necessary for healthy bones, and prevention of heart disease, cancer, asthma, autism, obesity, ear infections, multiple sclerosis, and headaches. Name a disease and vitamin D probably has a role in its prevention and treatment. For this reason vitamin D is probably the most important supplement you and your children should take, starting at birth. And maintaining adequate vitamin D levels during pregnancy has also been shown to prevent respiratory illness and allergies in children and increase IQ.
What about vitamin K?
Vitamin K is also necessary for healthy bones, a healthy cardiovascular system, and a balanced immune system. In fact vitamin K is important to ensure that calcium is deposited in the right place, bones, and not in arteries. Vitamin D absorption also depends on adequate levels of vitamin K. Taking 100-300 mcg of vitamin K2 per day for adults is recommended. Vitamin K1 comes from green vegetables, but most people will not be getting enough. Many supplements contain both K1 and K2, and some vitamin D supplements include vitamin K.
Take vitamin D 5,000-10,000 IU per day.
Take vitamin K2 100-300 mcg per day.