The Power Trio, Part 2: Vitamin D3 + K2 and Why Midlife Women Need Them
In Part 1 of this series, we explored the role of magnesium as a calm-inducing, sleep-supporting, hormone-balancing mineral that most of us don’t get enough of.
Today, we’re diving into the second star of our Power Trio: Vitamin D3 + K2 - a team that’s not just vital for strong bones (though that’s important too), but also for mood, immunity, cardiovascular health, and hormone support.
If you’ve ever wondered whether you should be taking vitamin D, the answer is probably yes, especially if you're in the menopause transition.
Why D3 + K2? Why Now?
At Hello Mimi, we’re often asked: “What supplements should I actually be taking during menopause?” And this one almost always makes the list.
Vitamin D3 + K2 work together to ensure your body uses calcium effectively. Without them, calcium can be absorbed but not properly directed and that can lead to issues not just in your bones, but also in your heart and arteries.
These vitamins aren’t just a nice-to-have. They are central to how your body functions and during menopause, when estrogen levels drop, your need for both increases.
Vitamin D3: Your Midlife Mood, Immunity and Bone Buddy
Vitamin D is technically a hormone, not just a vitamin. And it plays a major role in regulating your immune system, supporting mental health, and absorbing calcium for healthy bones.
The problem? Most people in the northern hemisphere are deficient.
Our modern lives don’t help:
Less sun exposure (especially in Autumn and Winter)
More time indoors working and commuting
Sunscreen use (which blocks UVB, necessary for D production)
Age-related declines in natural production
Why it matters in menopause:
Bone health: Estrogen decline speeds up bone loss. Without enough D, your body can’t absorb calcium efficiently even if you’re getting it from food.
Mood: Low levels of Vitamin D have been linked to low mood, depression, and anxiety - all common in perimenopause.
Immunity: Vitamin D helps regulate inflammation and supports your immune defences, which may become more vulnerable during midlife.
Vitamin K2: The Unsung Hero for Your Bones and Heart
Vitamin K2 is like the traffic police that tells calcium where to go: into your bones and teeth (yay!) and away from your arteries (very important).
On its own, Vitamin D ramps up calcium absorption. But without K2, that calcium can deposit in the wrong places, potentially increasing the risk of arterial calcification.
What Vitamin K2 does:
Activates proteins (like osteocalcin) that bind calcium to bones
Prevents calcium from collecting in blood vessels and soft tissues
Works best when taken with Vitamin D3
Most people don’t get enough K2 through diet alone especially if you don’t eat natto (a fermented soy dish in Japan!) or large amounts of hard cheese.
The Dream Team: Why D3 + K2 Work Better Together
Think of them as a duo:
Vitamin D3 opens the door for calcium to enter your bloodstream
Vitamin K2 tells calcium where to go
Together, they:
✔️ Help prevent osteoporosis
✔️ Support cardiovascular health
✔️ Reduce inflammation
✔️ Help regulate mood
You don’t need to mega-dose, but quality and consistency matter.
Can You Get D3 + K2 from Food?
Yes! And while supplements are helpful (especially in winter or if you're deficient), don’t underestimate the power of your plate.
For Vitamin D, the richest natural sources include:
Oily fish like salmon, mackerel, sardines, and trout
Egg yolks
Liver
Some fortified foods (like plant milks, and orange juice - though check labels for D3, not D2, and other additives)
For Vitamin K2, you’ll want to focus on:
Natto (a traditional fermented soy dish — not everyone’s favourite, but a K2 powerhouse)
Hard and soft cheeses (like gouda and brie)
Egg yolks
Grass-fed butter and liver
Fermented foods (like sauerkraut - though amounts vary)
While it’s possible to get these from food, most midlife women find it tricky to consistently meet optimal levels especially in the northern hemisphere with limited sunshine. That’s where thoughtful, clean supplementation can offer reliable backup.
How to Supplement Safely
It is important to consult your doctor to determine your current Vitamin D levels and discuss the appropriate dosage and safety of adding Vitamin K2, especially if you taking other medications (as Vitamin K can potentially interfere with them)
Supplements Are Exactly That - A Supplement
We say this often at Hello Mimi, and we mean it:
Supplements are helpers - not shortcuts or magic pills.
They work best when they complement a healthy lifestyle, not replace one. In our approach, that means using the 4 foundational pillars of wellness:
Nourishing food
Restorative sleep
Supportive movement
Nervous system regulation
Add in targeted supplements like Vitamin D3 + K2, and you’re creating a truly supportive foundation that honours both your body and your stage of life.
Why Clean Supplements Matter More Than Ever
When you’re navigating menopause, your liver, hormones, and gut are already doing a lot. So the last thing you need is hidden chemicals in your supplement bottle.
Many store-bought options include:
Artificial flavours or sweeteners
Chemical binders and fillers
Flow agents like magnesium stearate
Dyes and preservatives
We always recommend choosing clean, third-party tested, filler-free formulas, especially if you have sensitivities or are already working to reduce your toxic load.
On a Final Note - This Isn’t Just About Menopause
Yes, D3 and K2 are incredibly valuable for women navigating midlife, but they’re also fundamental for everyone, at every age.
From immune function to mood, strong bones to cardiovascular protection, these two vitamins are lifelong allies. Whether you’re 30, 50, or 70, your body will thank you for topping up.
Coming Up Next Week:
Part 3: Omega-3s: The Anti-Inflammatory All-Star for Midlife Women
Disclaimer:
At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.