Vitamin D3 vs. K2: Drops, capsules, or tablets?

Vitamin D drops: Flexible and convenient

Liquid vitamin D drops are becoming increasingly popular, and for good reason. The biggest advantage is their flexibility: with the small dropper, you can adjust the amount precisely to your current needs or those of your family. Since the vitamin is fat-soluble, high-quality drops are usually already suspended in a good carrier oil, such as coconut or olive oil.

• Your benefits: You don’t necessarily need to take them with a fatty meal; they’re ideal for anyone who hates swallowing pills; and they’re super easy to adjust.
• Good to know: If the capsule contains only fine powder without oil, you should take it with a small, fatty meal. Half a slice of avocado toast, a spoonful of nuts in your granola, or a little butter is enough to ensure your body absorbs the vitamins optimally [2].

Vitamin D capsules: Pure and convenient

Not a fan of that oily taste on your tongue? Then vitamin D capsules are a really smart alternative for you. The active ingredient is safely enclosed in a small capsule, often even completely vegan. You can skip the morning routine of counting drops entirely, because the dose is already pre-measured in each capsule.

• Your benefits: Completely tasteless, the perfect and convenient companion for on the go, and well protected from light and oxygen by the capsule.
• Good to know: If the capsule contains only fine powder without oil, you should take it with a small, fatty meal. Half a slice of avocado toast, a spoonful of nuts in your granola, or a little butter is enough to ensure your body absorbs the vitamins optimally [2].

Vitamin D tablets: The simple classic

Classic vitamin D tablets are the tried-and-true method. Here, the ingredients are simply pressed into a solid form under high pressure. They can easily withstand temperature fluctuations while you’re on vacation.

• Your benefits: Very long shelf life, extremely durable, simple, and often quite affordable.
• Good to know: Sometimes they’re a tiny bit harder to swallow than smooth capsules. Also, because of their solid form, they naturally require a few more binding agents than drops or capsules. Please remember to take them with a little fat when eating.

Your cheat sheet: All forms at a glance

Short on time? Here’s a quick summary to help you find the right form for your routine:

The perfect duo: Why combine vitamin D3 with K2?

No matter which form you ultimately choose, make sure to combine vitamin D3 with K2 when selecting your supplement. As you may have already read in our article on vitamin D3 and K2, the two make a brilliant team when it comes to calcium metabolism [3].

While vitamin D3 ensures that the calcium from your food is absorbed into your bloodstream in the first place, vitamin K2 acts as a clever guide: It helps your body direct the calcium exactly where it’s needed, namely as a stable building block in your bones and teeth [4].

Vegan or vegetarian? The source makes all the difference

Did you know that conventional vitamin D3 is usually derived from lanolin, the natural wax found in sheep’s wool? It’s of the highest quality and perfectly suited for a vegetarian diet. If you prefer a purely plant-based diet, simply opt for vegan alternatives. In these products, vitamin D3 is derived from specific types of lichen. In terms of effectiveness, it makes no difference to your body, it’s simply a matter of your personal lifestyle [5].

The K2 secret: Why MK-7 all-trans is the best choice

Not all vitamin K2 is created equal. If you want to get the most out of it, look for the “MK-7” label on the packaging. Your body can absorb this specific form particularly easily, and it remains active in the blood for much longer [6]. If the word “all-trans” is also listed there, you’ve found the best option. That means the molecules are structured in such a way that your body can utilize them directly and completely [7].

The ingredients list: Why less is actually more

Whether you ultimately choose drops, capsules, or tablets, it’s always worth taking a look at the ingredients! A truly high-quality product doesn’t need a long list of artificial colors, flavors, or preservatives. For liquid drops, the vitamin and a good plant-based carrier oil are all you need. For capsules, all you need besides the pure vitamins is a simple plant-based shell and safe, neutral fillers like plant-based cellulose.

How to make the “sun vitamin” a habit

No matter what ends up in your shopping cart: You’ll get the best results by taking it regularly. It’s best to place your supplement where you can’t miss it. The drops right next to the coffee maker or the capsules next to your lunchbox. That way, taking them will quickly become a natural part of your daily routine!

FAQ – Frequently Asked Questions

Can vitamin D3 have side effects?

When taken in normal, appropriate doses, it is completely safe and well tolerated [3]. An excess of vitamin D3 usually occurs only with long-term, excessive dosing far above your needs, which is why you should simply follow the recommended intake on the packaging [3].

What’s the best way to store my drops, capsules, or tablets?

All forms are best kept in a cool, dry place, such as a kitchen cabinet. You should avoid the bathroom due to the humidity, and simply reseal any opened bottles of drops tightly.

When is the best time of day to take vitamin D3 and K2?

It’s easiest to take them in the morning or at noon, right with your first proper meal. That way, you won’t forget to take them, and your body will have the necessary fat from the meal to help absorb them.

How do I find the right dosage for me?

The right dose depends entirely on your individual needs and your current vitamin D levels. It’s best to have your levels checked by your doctor so you can choose the dose that’s perfect for you.

When am I at higher risk for a vitamin D deficiency?

You’re at a higher risk, especially if you spend very little time in the sun, whether because it’s winter or because you work long hours in an office. As you get older or if you have darker skin, your body produces significantly less vitamin D, which is why supplementation is often very beneficial [1].

Do I always have to combine vitamin D3 with K2?

Not necessarily, even though the two can be a really good team for your bones. If you’re already getting enough K2 from your diet or another product, pure D3 is completely sufficient. The combination supplement is just extremely convenient for everyday use.

What should I look for when checking the packaging?

Above all, look for a short ingredient list without artificial additives and check the number listed under “I.E.” These International Units tell you exactly how strong a drop or capsule is, so you can find the perfect strength for your routine.

Are there any interactions with vitamin K2?

If you’re taking anticoagulant medications like Marcumar, you should briefly consult your doctor before taking vitamin K2 [6]. Vitamin K2 can affect the effectiveness of such blood thinners [6].