1. Both vitamins are fat soluble so need fat to be absorbed. Taken longer, the risks are unknown. Some preliminary research indicated that changes in serum osteocalcin and insulin are tied to vitamins D3 and K2 deficiencies and that these vitamins significantly decrease glucose levels in T2DM. The optimum dose of vitamin K2 Professor Vermeer of the University of Maastricht thus recommends that people aged over 50 take a dosage of 100 to 200mcg vitamin K2 per day. nadisja/iStock via Getty Images. Calcifediol gets produced in our liver from cholecalciferol. As Adele said, listening to your body is a good first idea. Warfarin works by making it harder for your body to use vitamin K to clot blood. (. Did you lower your dosage once your goal was reached, or did you keep the 10,000 UI daily going? Do you have any reason to believe intestinal flora does not produce enough K2? Do any of you know (read about, etc) if taking vitamin K2 is safe to take while on HRT? Our easy-to-swallow capsules are a convenient source of vitamins on the go. While going out into the sun would also be a way to acquire Vitamin D3, it causes wrinkles in the face that while I dont try to minimize sun exposure I wont maximize it when I can get my Vitamin D3 through a cheap supplement. There's a general thesis expressed in my article that problems with high amounts of vitamin D3 supplementation are often linked to having not enough of another mineral or vitamin like K2. Many readily-available Vitamin D products on the market don't contain K2. [13] In a study, researchers also found that vitamin K supplements helped post-menopausal women maintain healthy bones. * I brought my current K2 supplement before doing this research and it doesnt specify trans vs. cis but I will buy all-trans MK7 the next time. Vitamin D3 5000 - highly-potent and pure vitamin D3. The source you linked to says something different: The coefficient of variation (CoV) for UVB (Fig. In a German study they found median 25(OH)D levels of 19.8 ng/ml. This is not a complete list of side effects and others may occur. They also had plain vitamin k as phytonadione which helps in the transport of calcium. More specifically, researchers suggest taking vitamin D at the same time you eat foods that are high in fat. I started taking more calcium and D plus magnesium and MK-7. And yes, I believe taking it with a bit of fat helps absorption. Copyright 2021 Dr. Ben Reebs | Modern Vital | Portland Clinic of Natural Health, While it is widely known that the two fat-soluble vitamins, D3 and K2, are central to bone metabolism and cardiovascular health, newer research indicates that D3 and K2 possess a synergy. Questions. According to Sato et al that MK-4 has from supplements has no direct bioavailability coming to the conclusion MK-7 is a better supplier for MK-4 in vivo than MK-4 itself. Schurgers et all write however that he has unpublished data that suggest MK-4 bioavailability. This was a much larger effect than foods high in vitamin K1 ( 10 ). :). Iron, Ferrous, attached to a moiety like sulfate, gluconate, etc, is a metal, FE 3+, hence a cation. Whether my worries over this are unfounded, I really don't know. How much K2 should I take with D3? Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. Are your D3 and K2 in softgel form, liquid, oral spray, tablets or capsules? This process takes time and as a result it's harder to make the argument about Vitamin D3 that you take (cholecalciferol) directly effecting the circadian rhythm. Create an account to follow your favorite communities and start taking part in conversations. The importance of Vitamin D I do agree that the image is misleading and I will look into updating the argument. Vitamin K2 takes it from there, directing that calcium into your bones. Foremost, I generally recommend taking 320-500mcg per day of vitamin K2 in the form menaquinone K2-7 (320mcg + cofactors) or ADK Complete (5000 IU Vitamin A, 5000IU D3, and 500mcg K2-7) to support everyday wellness. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. A large teaspoonful of coconut oil is useful when you run out of fat meal options. I always ask for RBC magnesium because it is NOT in circulation, but a stored mineral. As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. You could still be K2 deficient if you get a lot of K2. Taken alone, both vitamins have multiple benefits, but to fully utilize and benefit from calcium, you should supplement with both vitamin D3 and K2. Vitamin D2 is still prescribed to people with low vitamin D levels, because it's more readily available in higher doses. (like over $62 a bottle)! It is difficult to know what dose may be most useful in bone health (or if any dose is truly beneficial). "Calcium supplements can increase calcification in the arteries . Vitamin K2 Side Effects Constipation or diarrhea. Upon exposure to sunlight, vitamin D is produced in the skin, then converted in the liver and kidney, respectively, to form D3. Thank you for writing this informative article. I learned the hard way to ONLY take D3 in the mornings. Not sure if 400 too much or 300 not enough. Are you sure you need vit D? As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. So my question is, do you take 45mg - i.e. The mechanism by which it is thought that vitamin K may prevent coronary artery calcification is via activation of matrix-gla protein (MGP). Ensuring a suitable daily intake of both key nutrients is key to achieving higher levels of wellbeing, and there are specific conditions for which supplemental intake is . van Ballegooijen AJ, Pilz S, Tomaschitz A, Grbler MR, Verheyen N. Dai Q, Zhu X, Manson JE, Song Y, Li X, Franke AA, Costello RB, Rosanoff A, Nian H, Fan L, Murff H, Ness RM, Seidner DL, Yu C, Shrubsole MJ. K2 manages your calcium. These findings indicate that genetic predisposition to higher circulating vitamin K1 levels is associated with an increased risk of large artery atherosclerotic stroke. You will see all sorts of amounts recommend, I used to aim for approximately half Mg to my Ca intake of 1000 to 1200mg, but this would vary depending on the Mg content of my food. However, studies involving supplements containing K1 or the MK-4 form of K2 tend to use very high doses (e.g., 500 mcg to 45,000 mcg), while studies . Data from GrassrootsHealth shows that those taking . Together, they could be even stronger. Bone Health and Osteoporosis Support Community. The mechanism by which it is thought that vitamin K may prevent coronary artery calcification is via activation of matrix-gla protein (MGP). I already take magnesium and choline, and I take D3 in the morning, but that don't seem to help much. Many readily-available Vitamin D products on the market dont contain K2. The first is about the timing of Vitamin D3 supplementation and the second is about K2. Our maximum daily dose was 5,000 IU. Hello. . Not sure how I can make my values higher any hint? I do take cod liver for it's vit A retinol content, so I personally don't take either my K2 or D3 with this, again for fear of them competing with each other. The bright side is, you will build strong bones by adding K2 to the mix. This cookie is set by GDPR Cookie Consent plugin. These cookies ensure basic functionalities and security features of the website, anonymously. Which paper in the scientific literature are you referring to? While there are some vitamins you should avoid taking together, there are others you'll want to combine in order to support absorption. I found an article supporting the idea that increased vitamin D3 supplementation requires a balance of Vitamin K2 and/or Vitamin A to moderate carboxylation levels for best prevention of soft tissue calcification. On the flip side it does not appear that vitamin K reduced the absorption of A, D and E. Confusion! Not a place for discussion of illicit and illegal compounds. December 31, 2021 by Marian. As to how much fat is ideal, I don't know but wish I could find an answer. B vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12), which can be taken with or without food. 100 mcg vitamin K2 per day: for healthy people under the age of 50, who do not take any additional vitamin D3. Should I take D3 and K2 at same time? Supplementation reverses this. Thanks for that, the K2 are tablets and the D3 are capsules. I wouldn't recommend cutting tablets up. Press question mark to learn the rest of the keyboard shortcuts. Also, I have read that benefits of taking vitamin K take an average of 2-3 years before. It must have, but by how much, and how fast? Muscle imbalances. It is also available in a variety of supplement forms, though taking them might not be advised. Necessary cookies are absolutely essential for the website to function properly. Well, when the chart is approximated, the average is ~50 pulses. Vitamins D and K are both fat-soluble vitamins and play a central role in calcium metabolism. Also I live in a cold climate and definitely don't go out enough, so I don't get a lot of sunlight. By clicking Accept, you consent to the use of ALL the cookies. If you're guilty of reaching for the fresh orange when you feel the first signs of a sniffle, Westra suggests doubling up on a B6 supplement. Is 200 mcg of vitamin K2 too much? You need iron to help distribute oxygen to cellsit's vital for your energy. At the same time, Seth Roberts gathered examples of multiple people whose sleep improved when they took Vitamin D3 in the morning and whose sleep got worse when they took it in the evening. In other words, this website and its content does not constitute professional medical advice. She started her blog as a way to share her passion for healthy living with others and to provide practical tips and advice for those looking to improve their overall wellbeing. Medications and supplements. muscle or bone pain. (10), According to cross-sectional and cohort studies, a high vitamin K status is associated with lower cardiovascular risk as well as reduced coronary artery calcification. A one-ounce portion (roughly a quarter cup) of raw . K2 is found in animal liver and fermented foods which means food in which bacteria grew. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. I also read they should be taken separately so they don't compete. I've got a bottle of D3 3000IU and K2 Menaquinone MK7 200ug. Peter. According to Myers, vitamin K2 is one of the five essential nutrients to boost your body's immunity, in addition to incorporating healthy food into your regular diet. (4), There are vitamin K2-dependent proteins that require vitamin D3 in order to be promoted in the body. Vitamin K (phytonadione) starts working in six to 10 hours and reaches maximum effect in 24 to 48 hours (one to two days). That makes for multiple times a day eating some fat though if I take MK4 three times a day and vitamin D3 once a day. (1) Bile acids are made by the liver and stored in the gallbladder, but when the gallbladder has been removed, there is no place for by Dr. Ben Reebs | Jun 16, 2021 | Detoxification, Digestion, Health, Lab Testing, Nutrition. About the only independent variable appearing to cause permanent change in the gut is dietary change, but did you know that your microbiome and microflora are drug manufacturers? Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol. According to the Endocrine Society Guideline, when an adult wearing a bathing suit is exposed to one minimal erythemal dose of UV radiation (a slight pinkness to the skin 24 h after exposure), the amount of vitamin D produced is equivalent to ingesting between 10,000 and 25,000 IU. The cookie is used to store the user consent for the cookies in the category "Other. Intend to do another calcium score in 6 months time to see if there is a reduction. What is vitamin K deficiency bleeding? Study: Vitamin D3 and K2 and their potential contribution to reducing the COVID-19 mortality rate, The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review, Vitamin D3 and K2 and their potential contribution to reducing the COVID-19 mortality rate, Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health, Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial, Cardiovascular Diseases and Fat Soluble Vitamins: Vitamin D and Vitamin K, Effect of supplementation with vitamins D3 and K2 on undercarboxylated osteocalcin and insulin serum levels in patients with type 2 diabetes mellitus: a randomized, double-blind, clinical trial, Vitamin D and Cardiovascular Disease: An Update, Psychobiotics, the Pharmacology of Probiotics, and Our Bodys Naturally Innate Pharmacy, The Potential Impact of Cholecystectomy on Drug and Xenobiotic Metabolism, and Liver Detoxification, Iron Deficiency Anemia and Detoxification. It would be good to have more research to get more clear about MK-4 bioavailability. Epistemological status: I studied bioinformatics but I'm no domain expert and layout my current view on the issue based on the facts I found in the literature. I asked about studies regarding K2 and D3 and it auto wipes? It's a little known fact that one of our body's innate pharmacies resides in our gut. by Dr. Ben Reebs | Jun 16, 2021 | Chronic Disease, Detoxification, Diet, Digestion, Health, Inflammation, Nutrition. In other words, vitamin D and K appear to confer a protective role epidemiologically in cardiovascular disease, but randomized controlled trials have not been yet performed. Grass-fed butter: 1 tablespoon: 3 micrograms (2 percent DV) Sour cream: 2 tablespoons: 2.7 micrograms (2 percent DV) Cream cheese: 2 tablespoons: 2.7 micrograms (2 percent DV) The more vitamin K1 an animal consumes from its diet, the higher the level of K2 that will be stored in the tissues. Has anyone had experience of reducing their calcium score by taking K2, as literature search is very encouraging. by Dr. Ben Reebs | Jan 18, 2021 | Chronic Disease, Health, Minerals, Nutrition | 0 comments. D3 stimulates the usage of K2 and you need to replenish your supply of K2 as you increase your D3. . I remember reading someone posting that they had a mini stroke and the Dr. suspected it may have been because the person was taking Vitamin K. Can it cause your blood to thicken? So, as I am trying to improve my bone health, I. take K and D separately - at least 4 hours apart to maximize absorption. It does not store any personal data. The answer to this question depends on various factors. Ask . Call your doctor for medical advice about side effects. (9). In cross-sectional and longitudinal studies, there is an association between serum vitamin D levels and hypertension, heart attack, heart failure, and death from cardiovascular disease. Women aged 19 years and over should consume 90 micrograms (mcg) a day, and men should have 120 mcg. Are there any side effects to taking vitamin K2? A clinical approach of targeting a higher 25(OH)D value seems prudent in that improving vitamin D status should reduce multiple adverse consequences of vitamin D deficiency at an extremely low cost with minimal toxicity risk. Phase IV trials are used to detect . Ive got a bottle of D3 3000IU and K2 Menaquinone MK7 200ug. I take the usual calcium, magnesium, Vit. As a supplement, quercetin may be safe if you take reasonable amounts for a short time, such as 500 milligrams twice a day for 12 weeks. I found the history--how the American/Canadian diet was depleted of Vitamin K2 in the early/mid 20th century--of particular interest. I didn't try K2 supplement, but I've just googled and turns out spinach and kale have a lot of K, and I eat a lot of those. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Vitamin K2 as MK-7 (90 mcg) My Experience, Thorne Vitamin K2 liquid- dosage thoughts, Caregivers - Caring for family and friends, Diseases, conditions and other causes of bone loss, Health insurance and prescription assistance, Organizations for information, activities and resources, Premenopausal women (ages 25-50) with osteoporosis, Prescription assistance and insurance issues. That's a bit over the recommended minimum of 30 ng/ml but not enough to get over the inherent error of the essay. In the ancestral environment, it was hard to prevent bacteria from growing in the food that was consumed and thus the related consumption was higher. I don't believe that there's a good reason to supplement Vitamin C for adults with a normal diet. Musculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including sprains, strains and tendonitis. If your levels are low, take Bulletproof Vitamins A-D-K for an easy way to up your vitamin D3, the form more easily utilized by your body. Whether the supplements actually help me I don't know. Taking a Vitamin D3 supplement without K2 can have disastrous effect, as Vitamin D creates need for Vitamin K2 in the body. While this isn't a meta-review it illustrates that plenty of people is strongly under the recommendation of the Endocrine Society. Dr. Berg D3 & K2 Vitamin is backed by our 30-day money-back . I just read some story in the news that says vitamin D3 supplements isn't helpful for bone health, I say BS. Myers said . Obviously, calcium and K2 supplements are two different things. I have not really been sure how much MK4 to take, so I just happened on 8 drops of the liquid MK4 (8 mcg) twice a day. Vitamin K2 + Vitamin D3 arm will be compared with Vitamin D3 arm to slow of reverse the progression of the disease. by Dr. Ben Reebs | Jun 28, 2021 | Chronic Disease, Diet, Digestion, Health, Inflammation, Microbiome, Nutrition. She's on Xarelto 20 mg and was recommended an ablation. As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. Separately, Vitamin D3 and K2 both promote a healthy lifestyle. Dear Christian KL MONDAY, April 2 (HealthDay News) Animals given high levels of vitamin K showed a 37 percent reduction in calcium buildup in their arteries, a new study finds. Hypercalcemia is bad because it lead to blood vessel calcification. Always consult your physician first. 2. Buy Now. And my wife can testimony to this, that I sleep like a baby, if that is more convincing :). You started estrogen hormone replacement therapy or birth control. In cross-sectional and longitudinal studies, there is an association between serum vitamin D levels and hypertension, heart attack, heart failure, According to cross-sectional and cohort studies, a high vitamin K status is associated with lower cardiovascular risk as well as reduced coronary artery calcification. The phase IV clinical study analyzes what interactions people who take Probiotic and Vitamin d3 have. I am taking Amlodipine and telmasartan for blood pressure,Are they any side effects of taking Vit D3&K2??? Story at-a-glanceIf you take supplemental vitamin D3, you also need to be mindful of taking extra vitamin K2 and magnesiumIt's important to increase your vitamin K2 intake when taking high-dose supplemental vitamin D to avoid complications associated with excessive arterial calcificationYou need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take . Have you ever taken zinc. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. The subtitle is "How a Little-Known Vitamin Could Save Your Life." How Vitamin D3 and K2 Work Together. I have been taking it for the last 5-years and feel it's really helpful with a lot of things, not just bone health. We have found that most people need between 2,000 and 5,000 IU of vitamin D plus K each day. But the question remains: How much should we take and how do we customize supplementation to the individual? New research into vitamin D3 and K2 has given way to new multivitamin dietary supplements that could unlock unique health benefits to fight aging from the inside out. The phase IV clinical study analyzes what interactions people who take Vitamin d3 and Coq10 have. There are no known serious side effects from taking too much vitamin K2. My main reason is that it seems that people who take a lot of Vitamin D3 but no Vitamin K2 show symptoms that correspond to Vitamin K2 deficiency and as a result it's prudent to suppelement K2 when supplementing Vitamin D3 seriously. I liked all the other ingredi, Hello, I'm in the UK and having done my research I decided to buy Carlson Labs, Vitamin K2, 5 mg, 180 Capsules from Amazon. New York Hospitals are Using Vitamin C to Treat . However unsure of the correct amount. I dont ever take multivitamins and for some reason - well because I know you should take both K2 with D3 - I trusted that a D3/K2 combo would be ok. Silly me. http://blog.cholest, This is a new book by Kate Rheaume-Bleue, ND. and also I had bloods drawn, including my Vitamin D3 level. I dont have strong reasons for 200 g but its the default size of supplements and theres no known toxicity of it. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries. Vitamin D3 also helps with maintaining the immune system. (, Vitamin K1 is found in dark leafy greens and an important factor in blood coagulation. Or should I only take one or the other? The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". [ Time Frame: 3 years ] Secondary Outcome Measures : Activation of the MGP measured by the dp-uc MGP level which is a marker of vascular calcification. Thanks, Ill try zink again, and one day get around to doung blood test. Each serving contains an impressive 10,000 IU of vitamin D3 and 100 mcg of vitamin K2 and delivers medium-chain triglycerides and bile salts for maximum benefits. Many thanks for your help. Well after being ill with some sort of virus from the Sunday before Christmas until the Sunday after New Year, I broke my right arm - I'm only right handed! Vitamin K2. But patients who are at greater risk of fracture can also benefit from calcium absorption, and both vitamin K2 and magnesium appear to play central roles in bone metabolism. It also stated that vit D3 is 50% more absorbed if taken at dinner time. Does vitamin K increase the risk of stroke? I often get asked, particularly by my patients who are already on or considering vitamin D3 supplementation, if they should take a form that includes vitamin K2. The argument is not about rapid evolution in the few hundred years since Europeans arrived in Australia but about rapid evolution in the thousands/ten's of thousand years. The cookie is used to store the user consent for the cookies in the category "Performance". There might also be other medical issues so it's worth checking with a doctor. If instead you're arguing for pressure based on aboriginal Australians quickly becoming darker-skinned than their southeast Asian ancestors, then that doesn't point to the importance of vitamin D. It points to the importance of not getting skin cancer. (, Because Vitamin D helps with calcium absorption and metabolism, it is essential to the management of osteoporosis, particularly with postmenopausal women. I however had to rewrite my post because it doesn't seem to be as easy. Better Absorbed With Meals For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption. It's unclear to me that uptake is a measure that has to be optimized for. How much K2 should I take with D3? Hi all. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries. You have omitted the fact that vitamin K2 is produced not just by bacteria fermenting our food before we eat it, but also by bacteria in our intestines. It is very expensive t. Is there any problem with taking K2 along with strontium citrate with respect to blood clotting? Given that theres no harm in taking it in the morning I personally take my Vitamin D3 in the morning even when theres no high-quality evidence for it. Sometimes bleeding in the stomach causes vomiting with blood. The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. It appears that the efficacy of calcium and vitamin D can be enhanced by vitamin K2 supplementation. Vitamin D is absolutely essential when it comes to bone health. When should I take Vitamin D3 and K2? Are you sure you want to block this member? Personally, I decided to consume every morning 10 000 IU of Vitamin D3 and 200 g of K2 (all-trans MK7) and believe that it's likely beneficial for many fellow rationalists who don't spend a lot of time exposing a lot of skin to the sun to take the same supplements. 1 glass little bottle: Vitamin D3, Can you please tell me which is the best form of Vitamin K2 to take? (6). I had thought you were arguing for strong selection pressure based on variation in pigmentation among aboriginal Australians compared to their latitude within Australia. Does it matter? For adults, adequate daily intake of vitamin K is 90 mcg for women and 120 mcg for men. I took about 2000-3000 IU, it's not that much, right? (2). I had avoided midday sun due to having a stage 1 melanoma years ago. I often get asked, particularly by my patients who are already on or considering vitamin D3 supplementation, if they should take a form that includes vitamin K2. Changes in the amount of vitamin K that you normally eat can affect how warfarin works. The daily serving is 400 mg. Transdermal magnesium chloride Serum + MSM is another good option.

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