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In this article
At a glance
- When you take vitamin D3 and K2 matters less than what you take them with: take both with a meal that contains some fat, whether you use drops or capsules.
- To our knowledge, morning and evening have not been compared in studies. Taking your daily dose with the same meal each day helps you stick with it.
- Take both regularly, following the recommended daily amount on the label. If a product is meant to be taken as a high single dose every few days or weeks, talk to your doctor before you start.
- If you take any medicines, especially blood-thinning medicines, get medical advice first.
Vitamin D3 and K2 are fat-soluble vitamins, and that’s the key to how you take them: fat in your food can improve how well they’re absorbed. The time of day, on the other hand, plays only a minor role on current evidence.
Why the meal matters more than the clock
Several studies have looked at how fat in food affects the absorption of vitamin D. In one study of 50 healthy older adults, the peak level of vitamin D3 in the blood was 32% higher when it was taken with a meal containing fat rather than a fat-free meal1. Whether the fat was mainly monounsaturated or polyunsaturated made no clear difference1.
A second study, in 64 young adults, came to a similar result: a single high dose of vitamin D taken at breakfast raised blood levels more after two weeks when the meal contained at least 15 g of fat2. An ordinary meal with a little butter, cheese, egg, yoghurt or nuts already gives you that fat.
A small observational study followed 17 adults (average age 64) whose vitamin D levels hadn’t risen as expected despite taking a supplement. They were told to take it with the main meal of the day, and after two to three months their levels were on average 57% higher3. There was no control group, so the result is only an indication.
32%
higher peak level of vitamin D3 when taken with a meal containing fat1
15 g
of fat in the meal was enough, in one study, for a greater rise2
And what about vitamin K2?
Vitamin K is fat-soluble too. However, a small study on this looked at vitamin K1 from spinach, not K2: in five participants, more of it reached the blood from spinach eaten with butter than from spinach without fat4. The researchers conclude that the absorption of vitamin K1 from plants can depend on other parts of the food, especially fat4.
Vitamin K2 in the form MK-7 also stays in the blood for a very long time. In one study, its levels were therefore more stable than those of vitamin K1, and with longer intake MK-7 built up to seven- to eightfold higher levels5. This suggests that the exact time of day hardly matters for K2.
Morning or evening?
We’re not aware of any studies that directly compare morning and evening. What matters is that the meal contains fat. For many people that’s breakfast with egg, yoghurt, cheese or nuts; others prefer to take their supplement with their evening meal. Both are fine, as long as you stick with it.
If you also take magnesium, our article on taking vitamin D3, K2 and magnesium together explains how to combine the three.
Daily or once a week?
The usual approach is to take them daily, following the recommended daily amount on the label. That suits vitamin K2 as MK-7 well, because it builds up in the blood when taken regularly5. Some products, by contrast, are meant to be taken as a high single dose only every few days or weeks. Talk to your doctor about a schedule like this before you start.
Drops or capsules: does it change the timing?
No. Drops follow the same rule as capsules: daily, with a meal that contains some fat, and as the recommended daily amount on the label says. The dosage form mainly affects how easily taking it fits into your day. To find out which form suits you, read our article on vitamin D3 and K2 drops versus capsules.
What to bear in mind
Vitamin K contributes to normal blood clotting6. If you take any medicines, get medical advice before you start, especially if they’re blood-thinning medicines.
Do not exceed the recommended daily amount. If you’d like to know your vitamin D level, ask your doctor to measure it. Our Liposomal Vitamin D3+K2 (Capsules) are manufactured to European pharmaceutical quality.
Frequently asked questions about taking vitamin D3 and K2
Can I take vitamin D3 and K2 in the evening?
Yes, as long as your evening meal contains some fat. There’s no evidence that evening is better or worse than morning.
Should I take vitamin D3 and K2 every day?
Usually, yes. If you take a supplement, follow the directions on the label, which as a rule means taking it daily. A doctor can measure your vitamin D level.
When should I take vitamin D3 K2 drops?
The same way as capsules: daily, with a meal that contains some fat, and as directed on the label.
Related product
Liposomal Vitamin D3+K2 (Capsules)
Manufactured to European pharmaceutical quality.
£38.00
View product
Sources
- Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H (2015). Dietary fat increases vitamin D-3 absorption. Journal of the Academy of Nutrition and Dietetics 115(2):225-230. DOI
- Raimundo FV, Lang MA, Scopel L, et al. (2015). Effect of fat on serum 25-hydroxyvitamin D levels after a single oral dose of vitamin D in young healthy adults: a double-blind randomized placebo-controlled study. European Journal of Nutrition 54(3):391-396. DOI
- Mulligan GB, Licata A (2010). Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D. Journal of Bone and Mineral Research 25(4):928-930. DOI
- Gijsbers BL, Jie KS, Vermeer C (1996). Effect of food composition on vitamin K absorption in human volunteers. British Journal of Nutrition 76(2):223-229. DOI
- Schurgers LJ, Teunissen KJ, Hamulyák K, Knapen MH, Vik H, Vermeer C (2007). Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood 109(8):3279-3283. DOI
- European Commission (2012). Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Link
This article is for general information only and should not replace medical advice. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
Written by
Melinava Editorial Team