Vitamin D and Potassium Together: 3 Benefits of Pairing Them

1. Bone Health

Regardless of age, keeping bones healthy and maintaining integrity is non-negotiable. Not only does it protect you from falls and fractures, but it ensures your body is supported.

Calcium seems to be the go-to for bone health, but without sufficient vitamin D, calcium can’t do its job. Vitamin D plays an essential role in bone metabolism by influencing calcium metabolism — specifically, by regulating the uptake of calcium and phosphorus from the gut.

The active form of vitamin D, 1,25(OH)2D, stimulates intestinal calcium absorption, and without sufficient amounts, only 10–15% of dietary calcium and roughly 60% of phosphorus are absorbed (3, 4). With adequate intake of vitamin D, however, calcium and phosphorus absorption are enhanced by 30–40% and 80%, respectively. If you can't ensure optimal vitamin D through sunshine or foods, consider talking about vitamin D supplementation with your doctor.

While vitamin K deficiency is not common, optimizing dietary intake may be beneficial. Foods that contain vitamin K include leafy greens, fermented legumes and vegetables, and some fatty animal foods like egg yolks, cheese, and liver. You may also want to look into vitamin K supplementation. Vitamins D and K work together by enhancing calcium absorption in the intestines and ensuring that the calcium is deposited in bones and not in arteries or other soft tissues.

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A deficiency of vitamin D leads to calcium, phosphorus, and bone metabolism abnormalities. It causes reduced absorption of dietary calcium and phosphorus, resulting in elevated parathyroid hormone levels (5, 6); high levels of PTH can lead to an increase in osteoclastic activity, which results in bone weakness and a decrease in bone mineral density(BMD), eventually causing the development of osteopenia and osteoporosis. Vitamin D isn't considered a medication or something to directly prevent osteoporosis, but its role in bone health isn't to be underestimated.

On top of that, we also have potassium which plays a much lesser-known role in bone health. However, research shows a link between dietary potassium intake and bone mineral density.

Osteoporosis is a disease marked by loss of bone mass, which leads to skeletal fragility and a higher chance of fracture. (1) But because potassium is involved in acid-base (pH) balance, it may protect against bone loss.

Homeostatic mechanisms tightly regulate systemic pH to maintain it somewhere between 7.35 and 7.45. One theory on bone loss suggests that a diet high in acidic foods can cause low-grade metabolic acidosis.

Under normal circumstances, alkaline calcium salts in the skeleton act as a buffer to increase pH, which eventually reduces bone mass. (7) However, alkaline potassium salts derived from increased intake of potassium-rich foods (like leafy greens) or potassium supplementation can offer protection against bone resorption to maintain proper pH homeostasis.

In other terms, increasing your intake of both vitamin D and dietary potassium can protect bone integrity by neutralizing acid load and enhancing calcium absorption to protect against bone loss.

Learn more about Vitamins For Bones and Joints

2. Better Muscle Function

For anyone who exercises, you likely know about the role of electrolytes for muscle contraction. The frequency and degree to which muscles contract depends on having appropriate potassium levels in the body. Insufficient amounts can interfere with the movement of potassium, which ultimately compromises the nervous and muscular systems.

Here’s why. Sufficient levels of potassium are required to maintain the electrochemical balance across cell membranes, which is essential for proper nerve signal conduction. When there is a balance, we get normal skeletal muscle contraction, hormone release, and smooth muscle and heart contraction.

A small study published in BMJ Open Sport & Exercise Medicine with ten male participants found that consumption of electrolyte-rich water may reduce the occurrence of muscle cramps after vigorous bouts of exercise. (8) Although we typically think about sodium for preventing muscle cramps, potassium is equally important.

But it’s not just potassium—vitamin D also plays a role in muscle function. Research shows that a deficiency of vitamin D is linked with elevated oxidative stress in skeletal muscle that can affect mitochondrial function and the development of skeletal muscle atrophy. (9) More specifically, vitamin D deficiency reduces oxygen consumption rate and induces disruption of mitochondrial function.

What’s more, several studies have shown a strong link between serum vitamin D levels and muscle cell contractility, muscle strength, and postural stability. (10) Low levels have been associated with proximal muscle weakness, gait disturbance, paresthesia, and muscle discomfort.

So, if you want to maintain healthy muscles and athletic performance, bumping up potassium and vitamin D levels is key.

Learn more about Vitamins For Muscle Tightness

3. Cardiovascular Health

Athlete or not, the health of the cardiovascular system for optimal performance and well-being is undeniable. It’s what maintains blood flow, oxygen, and nutrient delivery to support tissue function. When the blood vessels become damaged, it can lead to significant issues down the road.

Several nutrients are required for proper cardiovascular function, and potassium and vitamin D both make the list. There’s a substantial amount of evidence suggesting that increases in blood pressure are positively associated with increases in the risk of cardiovascular disease, especially coronary heart disease and stroke.

Even small changes in blood pressure can result in significant positive effects on mortality. Just a two mmHg drop in blood pressure can decrease mortality by stroke by 6% and coronary heart disease by 4%. (11)

The American Heart Association suggests that sufficient potassium intake is one of the most important dietary factors that can reduce blood pressure. It’s estimated that bumping up your potassium consumption may support overall health. (12)

Here’s how potassium does it (1):

• Decreases intravascular volume (partially by reducing sodium reabsorption)
• Increases endothelium-dependent vasodilation via stimulation of sodium-potassium ATP pump
• Alters baroreflex sensitivity
• Increases sensitivity to receptors and hormones that influence vascular smooth muscle and sympathetic nervous system cell function

On top of that, we add in vitamin D. This guy has received a lot of attention lately for its role in preventing chronic diseases, and several studies have shown that low vitamin D status can significantly increase the risk of heart disease, stroke, hypertension, and diabetes. (13)

The exact mechanism behind how vitamin D works in CVD isn’t clear, but vitamin D receptors are expressed in many types of cells throughout the vascular system.

That includes vascular smooth muscle cells, endothelial cells, and cardiomyocytes, all of which produce 1α-hydroxylase—an enzyme that converts 25-hydroxyvitamin D to calcitriol, a natural ligand of the vitamin D receptor.

Calcitriol inhibits vascular smooth muscle cell proliferation, regulates the renin-angiotensin system (blood pressure), decreases blood coagulation, and exhibits anti-inflammatory properties. (13)

Adding Vitamin K helps with blood clotting and activating Matrix Gla Protein. This protein works to inhibit vascular calcification. Activated matrix GLA protein is linked to reduced calcium buildup in the soft tissues of the heart and arteries.

Vitamin D and Potassium Supplements Safety Notes

We know that getting enough nutrients is vital. But taking a high dose vitamin supplement requires caution.

For example, very high doses of vitamin D, taken over long periods may contribute to vitamin D toxicity in susceptible people. This condition is linked to abnormally high serum calcium concentrations, which can lead to abdominal pain, frequent urination, and the formation of kidney stones from increased urinary calcium excretion.

As for potassium, it's generally safe to supplement in modest amounts, but people with kidney problems might need to watch their intake. That said, it's best to get potassium through a healthy diet. It's found in a variety of fruits, vegetables, and other foods.