Vitamin D3, why should you associate them with Vitamin C and Vitamin K2 and omega 3s?

The health of our body depends on multiple factors, and a correct intake of nutrients is essential to maintain proper functioning. In this context, vitamin D3 plays a crucial role in processes such as calcium absorption and the maintenance of bone health, but its effectiveness can be significantly increased when associated with other nutrients such as vitamin C, vitamin K2, and omega-3 fatty acids.

In the previous blog we explored the benefits of vitamin D3 and why we are deficient in this vitamin. We will expand information about Vitamin D and why we should associate them with vitamin C, K2 and Omega 3. We will explore the reasons why these combinations are so beneficial for the body, analyzing how they contribute to the absorption, metabolism and utilization of vitamin D3.

Vitamin D3 and Vitamin C

Vitamin D (either in its D2 or D3 form) is mainly absorbed in the small intestine, although this process is more complex than simply ingesting it and having it automatically pass into the blood. A number of factors go into its absorption, and vitamin C plays a crucial role in improving both its absorption and metabolism.

Intestinal absorption of vitamin D

Vitamin D, whether obtained from food (fatty fish, eggs, dairy, mushrooms) or from supplements, must go through several stages in the small intestine to be absorbed efficiently.

• Location of absorption: Vitamin D is absorbed primarily in the middle part of the small intestine, duodenum, and jejunum.
• Absorption mechanism: Being fat-soluble, vitamin D does not dissolve in water. To be absorbed, it must mix with bile acids secreted by the liver, resulting in the formation of micelles, small structures that allow vitamin D to pass through the intestinal membrane.
• Transport across the intestinal membrane: Vitamin D can enter enterocytes (intestinal cells) in two ways:
  • Passive diffusion (when there are high concentrations of vitamin D).
  • Protein-dependent transporters (when concentrations are low).
• Incorporation into chylomicrons and passage into the blood: Once inside the enterocytes, vitamin D is packaged into chylomicrons, structures that contain other fats. These chylomicrons enter the lymphatic system and subsequently the bloodstream, where vitamin D is transported by the vitamin D transporter protein (DBP), encoded by the GC gene.

Why is vitamin C important in this process?

Although vitamin C is not fat-soluble, like vitamin D, it plays a fundamental role in various stages of its absorption and metabolism:

• Stimulates the production of bile salts: Vitamin C promotes the synthesis of bile acids in the liver, ensuring the right amount for vitamin D emulsification.
• Improves intestinal mucosal health: As an antioxidant, vitamin C protects the gut from oxidative damage and inflammation, contributing to better absorption of vitamin D and other nutrients.
• Facilitates metabolism and activation of vitamin D: Vitamin D needs to be transformed into its active form through enzymatic reactions in the liver and kidneys, processes that depend on genetic factors.
• Reduces vitamin D breakdown: Vitamin C can help modulate the activity of enzymes such as CYP24A1, which degrade vitamin D when levels are elevated. This may prevent the excessive breakdown of vitamin D and prolong its action in the body.

Vitamin D3 and Vitamin K2

Vitamin D is essential for calcium absorption, but without vitamin K2, this calcium could be deposited in unwanted places, such as arteries, which could form plaque, rather than heading to the bones. Associating them is essential for the correct use of calcium in the body.

Vitamin D increases calcium absorption

Vitamin D (D3 or cholecalciferol) stimulates the production of calbindin, a protein that facilitates the absorption of calcium in the intestine. In addition, it increases the expression of genes related to the absorption and transport of calcium in intestinal cells. As a result, more calcium enters the bloodstream.

Problem: If this calcium is not properly directed to the bones, it can end up accumulating in arteries or soft tissues, contributing to arterial calcification and increasing cardiovascular risk.

Vitamin K2 directs calcium to the right place

Vitamin K2 (menaquinone, especially MK-7) activates vitamin K-dependent proteins that regulate calcium use:

• Osteocalcin: Transports calcium to the bones and fixes it in the bone matrix.
• MGP (matrix Gla protein): Prevents calcium buildup in arteries and soft tissues.

Without enough vitamin K2, these proteins become inactive, allowing calcium to be deposited in unwanted places.

Solution: Vitamin K2 prevents calcium from ending up in the arteries and redirects it to the bones, strengthening the skeleton without cardiovascular risks.

Benefits of taking vitamin D and K2 together

• Stronger bones: Ensures that absorbed calcium is properly fixed in the bone structure, reducing the risk of osteoporosis.
• Cardiovascular protection: Prevents calcification of arteries and soft organs.
• Better mineral balance: Helps to avoid imbalances in the regulation of calcium in the blood.

Vitamin D3 and Omega-3

The combination of vitamin D and omega-3 offers multiple benefits, both in terms of absorption and synergy in its physiological effects. Among its benefits:

Improved vitamin D absorption

Vitamin D is fat-soluble, which means that its absorption is optimized when consumed in conjunction with healthy fats. Omega-3 fatty acids, particularly those derived from fish oil (EPA and DHA), provide an ideal fat matrix to facilitate the absorption of vitamin D in the gut.

Synergistic effects on inflammation

Both vitamin D and omega-3s possess anti-inflammatory properties. While vitamin D regulates the immune response and decreases the production of pro-inflammatory cytokines, omega-3s modulate inflammation through the production of resolvins and protectins. This synergy is especially beneficial in chronic inflammatory conditions, such as autoimmune, cardiovascular and metabolic diseases.

EPA (eicosapentaenoic acid) is an excellent anti-inflammatory. Its main action is due to the fact that it competes with arachidonic acid (AA) in the production of eicosanoids, modulating the inflammatory response at several levels:

• Decrease in pro-inflammatory eicosanoids: EPA reduces the production of prostaglandins (PGE2), thromboxanes (TXA2), and leukotrienes (LTB4), which are derivatives of arachidonic acid and have significant pro-inflammatory effects.
• Production of resolvins (EPA RvE1 and RvE2): EPA-derived resolvins help resolve inflammation, not just suppress it, which is crucial in chronic diseases.
• Reduction of pro-inflammatory cytokines: EPA contributes to the decrease of levels of inflammatory cytokines, such as TNF-α, IL-1β and IL-6, which is essential in inflammatory diseases such as rheumatoid arthritis, cardiovascular diseases and insulin resistance.

Vascular and cardiovascular protection

EPA exerts a protective action on the arteries, reducing endothelial inflammation, decreasing platelet aggregation and helping to reduce triglycerides.

Benefits for bone and muscle health
Vitamin D is essential for calcium absorption and the maintenance of bone health. Omega-3s, on the other hand, support joint and muscle health, reducing cartilage breakdown and supporting muscle function. This combination is particularly useful for preventing osteoporosis, improving muscle recovery, and reducing the risk of sarcopenia in older people.

Support for cognitive and neurological function
Both nutrients play a key role in brain health:

• Vitamin D is involved in neuroprotection and the production of neurotransmitters.
• Omega-3s, especially DHA, are critical for the structure of neuronal membranes and synaptic plasticity.

The combination of both may be relevant in the prevention of cognitive impairment and neurodegenerative diseases.

Positive effects on cardiovascular health
Vitamin D can help regulate blood pressure and improve endothelial function. Omega-3s lower triglycerides, improve arterial elasticity, and decrease the risk of arrhythmias. Together, these nutrients can contribute to cardiovascular protection and blood lipid balance.

Which combination is most effective?

For a potent anti-inflammatory effect, a supplement with a higher ratio of EPA to DHA (e.g., 3:1) may be more effective. On the other hand, for neurological benefits and in the structure of cell membranes, a balanced or higher proportion of DHA is recommended.

Conclusion

The combination of vitamin D3 with vitamin C, K2, and omega-3 fatty acids not only boosts the absorption and effectiveness of vitamin D, but also offers a wide range of overall health benefits.

• Vitamin C facilitates its absorption and metabolism
• Vitamin K2 ensures that calcium goes to the bones and doesn’t build up in arteries
• Omega-3s reinforce anti-inflammatory action and protect cardiovascular health.

Incorporating these nutrients properly can have a positive impact on bone strengthening, cardiovascular protection, and chronic disease prevention, thus improving long-term quality of life.