Vitamin D3 and K2 help support collagen structure and cardiovascular health, promote healthy skin renewal, and contribute to balanced inflammatory responses–key factors for youthful skin and an even skin tone.
Discover three vitamin D3 and K2 benefits for skin health and learn how to properly combine these two nutrients to help achieve a healthy complexion.
How vitamin D3 and K2 work together
Vitamin D3 is a fat-soluble vitamin produced when the skin is exposed to ultraviolet B (UVB) radiation in sunlight.
Vitamin D3 plays a critical role in calcium absorption, bone health, neurotransmitter production, and immune function.
Vitamin K2 is also fat-soluble and helps promote normal blood clotting by activating matrix Gla protein (MGPs), a group of proteins needed for proper blood coagulation and effective wound healing.
Together, vitamins D3 and K2 help manage calcium balance in the body.
Vitamin D3 promotes calcium absorption from the diet, while vitamin K2 helps support normal calcium distribution by directing excess calcium away from soft tissues, such as blood vessels, tendons, and joints, and toward bones and teeth.
According to research published in Open Heart, vitamin K2 also “helps regulate the homeostasis of soft tissue calcification through activation of MGP.” 1
Maintaining optimal levels of vitamin D3 and K2 has many health benefits and is associated with healthy calcium metabolism, skeletal and circulatory health, and overall wellness.
Watch the video below to discover the best food source of vitamin K2.
Can vitamin D and K deficiency cause skin problems?
Low vitamin D3 and K2 levels may influence skin health by affecting physiological processes related to renewal, circulation, and appearance.
Vitamin D supports immune function and helps maintain balanced inflammatory responses. Maintaining this balance plays an important role in the skin’s natural regeneration process and clarity.
A study published in Investigational Dermatology suggests that vitamin D helps regulate oil production and maintains the skin’s natural defense system, which may help promote a clear and balanced complexion.2
Vitamin K is vital for supporting healthy blood vessels and vascular elasticity. It also promotes proper blood flow, which is crucial for nourishing skin tissues and maintaining even skin tone.
When intake of these nutrients is low, skin cell turnover and microvascular circulation may be affected, factors that influence skin brightness, smoothness, and visible signs of aging, such as wrinkles, dark circles under the eyes, and varicose veins.
Three benefits of vitamin D3 and K2 for skin health
It’s believed that vitamin D3 and K2 are skin-supportive nutrients that help maintain healthy skin structure, circulation, and renewal.
Here are three benefits of vitamin D3 and K2 for skin health.
1. Support skin elasticity
Research published in Current Nutrition Reports suggests that vitamin D3 stimulates the production of collagen and elastin, two structural proteins that help maintain skin elasticity.3
Vitamin K2 has also been studied for its role in supporting collagen structure. Healthy collagen contributes to skin firmness and helps maintain smooth, resilient skin.
“Taking vitamin D3 and K2 may help support skin integrity and firmness with age,” explains Dr. Berg. “Especially if combined with adequate levels of vitamin C, an essential nutrient needed for collagen production.”
2. Improve skin tone and complexion
Vitamin K supports healthy blood clotting, which is critical for efficient wound healing. It also helps the skin dissipate bruising and discoloration.
Vitamin D3 and K2 promote vascular health and help maintain the strength of tiny blood vessels beneath the skin. These vessels supply oxygen and nutrients to skin cells, aspects that influence brightness and overall skin appearance.
When intake of these nutrients is low, the skin may lack vibrancy or appear uneven due to reduced microvascular support.
3. Supports skin resilience and immune functions
Vitamin D3 and K2 help maintain balanced immune responses, which helps promote resilient and healthy-looking skin.
A study published in the International Journal of Molecular Sciences found that vitamin K2 may help balance compounds involved in immune signaling. These mechanisms contribute to the skin’s natural defense, renewal processes, and overall vitality.4
Vitamin D3 also supports skin balance by influencing the release of immune mediators that help maintain a healthy inflammatory response and promote a clear, even complexion.
How to use vitamin D3 and K2 to support healthy skin
Vitamin D3 and K2 are essential nutrients that help regulate numerous physiological functions, including those involved in maintaining skin structure and renewal.
Although some skincare products include vitamin D or K, more research is needed to confirm whether topical forms have the same effects as supporting adequate vitamin D3 and K2 levels internally.
While food sources can contribute to your intake, many people find it difficult to obtain optimal amounts of these nutrients through diet alone.
Combining vitamin D3 and K2 supplementation may help support collagen integrity, skin elasticity, and balanced skin function, especially when nutrient levels are insufficient.
Vitamin D3 and K2 dosage to support skin health
The ideal vitamin D3 and K2 dosage to support skin health can vary depending on several factors, including age, overall health, and your existing vitamin D and K levels.
While many healthcare providers suggest a daily vitamin D3 intake of 600 IU, research shows this may not be enough to support overall health, especially for those with low levels.
Research published in Dermato Endocrinology found that significantly larger doses of 5,000 to 10,000 IU of vitamin D3 daily may be needed to raise insufficient vitamin D levels and promote adequate body stores.5
The amount of vitamin K2 needed typically depends on your vitamin D3 intake, and taking them in the right proportion is essential. An imbalance, such as taking too much vitamin D3 without enough K2, may create improper calcium utilization in the body.
The best ratio of vitamin D3 and K2 is 1000:10, meaning that you should take 10 micrograms (mcg) of vitamin K2 per 1000 international units (IU) of vitamin D3.
Since it can be challenging to get the correct dosages if taking vitamin D3 and K2 separately, opting for a balanced vitamin D3 and K2 product with a D3 to K2 ratio of 1000:10 is recommended.
Sources of vitamin D3 and K2
Sunlight exposure is the most natural and efficient way to support vitamin D3 production in the body.
Twenty minutes of direct sun exposure can contribute nearly all the vitamin D3 your body needs for the day, especially when the face, arms, and legs are exposed without sunscreen during peak sunlight hours.
However, limited sun exposure–especially during the winter months–can make it difficult to maintain optimal levels.
In addition, older adults and individuals with darker skin may produce less vitamin D3 from sunlight, which can contribute to low vitamin D status.
Although vitamin D3 is found in foods such as fatty fish, cod liver oil, egg yolks, and organ meats, these dietary sources often provide relatively small amounts.
Because of this, many individuals opt for vitamin D3 supplements to help maintain sufficient levels, especially when sunlight and dietary intake are limited.
Vitamin K2 is primarily found in fermented foods and some animal sources such as:
- Sauerkraut
- Natto
- Kefir
- Kimchi
- Grass-fed butter
- Egg yolks
- Liver
However, many people don’t consume enough foods rich in vitamin K2 and may benefit from supplementation to promote adequate vitamin K2 body stores.
How long does it take to see results?
How long it takes for vitamin D3 and K2 to work depends on your overall skin health and how much vitamin D3 and K2 you take.
Individuals with low vitamin D3 or K2 levels may notice changes in their skin within a month after starting supplementation.
However, it can take two to three months of regularly taking vitamin D3 and K2 to support collagen maintenance and vascular health, which contribute to a firm skin tone and an even complexion.
How long it takes to see improvements in skin balance and clarity can vary depending on individual factors.
If you experience persistent skin issues that don’t improve with vitamin D3 and K2 intake, it’s important to consult a dermatologist for a thorough evaluation of your symptoms.
Key takeaways
Vitamin D3 and K2 support skin health by helping maintain collagen structure and promoting healthy blood flow and immune balance, which contribute to firm, even-looking skin.
While sun exposure and vitamin D3 and K2-rich foods, such as fatty fish, egg yolks, natto, and fermented vegetables, can contribute to your intake, many people choose supplementation to help maintain optimal levels.
To achieve and sustain healthy levels, a daily vitamin D3 intake between 5,000 and 10,000 IU may be needed. For balanced support, it’s also important to maintain a ratio of approximately 10 mcg of vitamin K2 per 1,000 IU of vitamin D3.
FAQ
1. What are the top vitamin D3 and K2 benefits for skin health?
Vitamin D3 and K2 support collagen production and promote proper blood flow to skin cells, which is linked to firm, even-looking skin.
In addition, these two fat-soluble vitamins can help support balanced inflammatory responses, which can promote skin clarity and comfort.
2. How do I use vitamin D3 and K2 for skin health?
Many people choose a combined vitamin D3 and K2 supplement to help maintain optimal nutrient levels.
A commonly used ratio is 10 micrograms (mcg) of vitamin K2 per 1,000 international units (IU) of vitamin D3, which helps support proper calcium balance and promotes strong skin barrier function.
3. What does vitamin K2 do for your facial skin?
Vitamin K2 supports the health of small blood vessels beneath the skin, which helps deliver oxygen and nutrients to skin cells. It also plays a role in maintaining collagen structure, contributing to smooth texture and skin resilience.
4. Does vitamin K2 improve skin health?
Yes, vitamin K2 contributes to skin health by supporting vascular integrity and collagen preservation. It also helps maintain a balanced immune response, which promotes healthy, clear-looking skin.
5. Is vitamin K2 good for wrinkles?
Yes, vitamin K2 has been found to support collagen integrity, which plays a role in skin firmness and elasticity. These effects are associated with youthful skin appearance over time.
6. Can vitamin D3 help reduce acne?
Vitamin D3 helps regulate oil production and supports a healthy inflammatory response–both important for maintaining balanced, clear-looking skin.
7. Can I put vitamin K2 on my face?
While there are vitamin K2-containing skin care products, it’s unclear if topical vitamin K2 is well absorbed. Vitamin K2 supplementation is recommended to support healthy vitamin K2 levels.
8. What happens if you take vitamin D3 and K2 every day?
Taking vitamin D3 and K2 daily can help maintain calcium balance, support bone health, and contribute to skin wellness. Consistent intake may also support immune function and vascular health.
9. Can I use vitamin K2 topically?
Preliminary research suggests topical vitamin K2 may play a role in skin recovery, but more evidence is needed. Supporting healthy internal levels through diet, sun exposure, and supplementation is currently considered the more reliable approach.
10. Can I use vitamin D topically?
Vitamin D is available in some topical formulations, but these aren’t a substitute for maintaining sufficient levels through sunlight exposure or supplementation. Topical forms may help support skin health, but internal vitamin D3 is needed for full-body support.
