How to Increase Vitamin D3 and K2 for Healthier Arteries

Summary

Dr. Alex explains that calcium deposits can stiffen artery walls, raising systolic blood pressure and placing strain on the heart and small blood vessels. Although vitamin D3 and K2 are often marketed together as a way to keep calcium out of arteries, he says current evidence does not show that the combination—or K2 supplements alone—prevents heart attacks or strokes.

Key wellness strategies and advice

• Get enough vitamin D for bone and muscle health. Vitamin D helps the body absorb calcium. Deficiency can contribute to weaker bones and muscle problems. It should not be taken with the expectation that it will protect the heart.
• Consider a modest vitamin D3 supplement in winter. The video cites UK guidance of 10 micrograms (400 IU) daily from October to March. Some people may need it year-round, including those who rarely go outdoors, live in care homes, cover most of their skin, or have darker skin. Follow medical advice if it differs.
• Avoid unnecessary high doses. The video gives an adult upper limit of 100 micrograms (4,000 IU) per day and cautions that excess vitamin D can raise blood calcium and cause problems. Take the recommended amount or the amount prescribed by a clinician.
• Get vitamin D from food and safe sunlight where possible. Suggested foods include salmon, mackerel, sardines, and egg yolks. In warmer UK months, short periods outdoors in daylight can help; avoid sunburn.
• Choose foods containing vitamin K2 if desired. Natto is especially rich in K2. Aged cheeses such as Gouda, Edam, and Jarlsberg, as well as egg yolks and chicken, are also mentioned. Continue eating leafy greens such as spinach, kale, and broccoli for their nutritional value.
• Don’t assume D3 and K2 need to be taken together. Dr. Alex says there is no convincing evidence that normal doses of vitamin D cause artery calcium buildup or that adding K2 prevents cardiovascular events.
• Check with a clinician in higher-risk situations:
  • People taking warfarin should not start K supplements or sharply change their leafy-green intake without advice from their doctor or anticoagulation clinic.
  • People with kidney disease, a history of kidney stones, high blood calcium, or sarcoidosis should speak with a doctor before taking vitamin D.
  • A blood test for 25-hydroxyvitamin D may be considered for symptoms such as bone pain, muscle weakness, or frequent falls, or for conditions that affect absorption.
• Prioritize overall artery health. Keep blood pressure low, don’t smoke, manage blood sugar, move regularly, and eat a health-supportive diet. The video presents these habits as more important for artery health than supplements.
• Seek medical advice for bone pain, weakness, or persistent, unusual, or worsening symptoms.

The video also briefly promotes Long Game Kitchen, a recipe and meal-planning platform created by Dr. Alex and his wife, Steph.

Presenters and sources mentioned

• Presenter: Dr. Alex
• Also mentioned: Steph, a doctor and Dr. Alex’s wife
• Research discussed: VITAL trial; Rotterdam Study; a trial of K2 in postmenopausal women; a Danish trial of K2 and vitamin D in men with heart-valve calcification
• Guidance cited: UK vitamin D recommendations; US adult vitamin D recommendations