Types of K2 and dosage.
MK4 (menaquinone), is a short-chain found in animal foods. Egg yolks, butter etc. The longer-chain ones Mk4, MK5, MK6, MK7 come from fermented foods like cheese and natto. In the case of supplementation, it would be MK4 and/or MK7.
Some recommendations to keep the fat-soluble vitamins in balance would be 1000 IU of vitamin D, 100 micrograms K2 of MK7, or 1000 micrograms or 1 mg of MK4 (see chart below). This is a good ratio to keep in mind as far as recommendations as per some of the experts out there.
The MK4 dose seems to typically be higher as per the new guidelines it would be around 5000 micrograms or 5 mg and taken 3 times per day. MK7 is between 200-400 microgram dosage, it can be smaller as it has a longer half-life, meaning it stays in the body longer, therefore you can take that once per day. Either works.
Older studies have shown higher dosage of MK4, was harmless but not necessary. It isn’t cheap to supplement so you may as well take less if you can. Since vitamin D and vitamin A are both potentially toxic when taken in high doses alone because they activate our DNA to do certain things you want to be aware that more is not better. There are not any true side effects to vitamin K2 with the very rare exceptions, racing heart was one that had been mentioned but this was less of a side effect of the K2 and more of a deficiency in magnesium and/ or vitamin D. There are loads of safety studies done on this. As for contraindications, I would caution if you are taking Warfarin or Coumadin specifically. Any of the other blood thinners are not affected by this, there is no interaction with K2. As with anything you will want to speak with your healthcare provider, although your doctor may not be aware of K2 specifically.
If you consume grass-fed liver once a week you are also getting adequate vitamin A content, otherwise, you want to be aware of how much you are consuming in your diet. I don’t recommend supplementing with vitamin A, however, some experts believe the ratio would be equal parts D and A. You can take your A, D, and K2 at the same time or even spread out over the day. You would take vitamin A once per week and vitamin D and K2 together daily. In the winter when our K2 levels will be lower, same as our vitamin D, you may want to supplement only in the winter and not in the summer as the food you eat will be grass-fed and higher in K2 content.
For young children, pregnant and breastfeeding you want to grab an MK7 supplement daily.
It’s going to take a while for the science to catch up, but what we are also seeing is that people with psoriasis do well with vitamin D but also vitamin K2 the skin has cleared right up. We can’t wait 20 years for the studies to catch up, making this possibly something to look into for those suffering. The thought process in this is that there is a problem with calcium imbalance in the skin with psoriasis so perhaps it has something to do with this. At this stage, we do not know.
Hi, Would the ratio per 1000 IU vitamin D of 100 micrograms K2 of MK7 be consistent if D was temporarily increased during an anti-COVID regimen for a while that used, say, 100K IU D/day? thanks, kurt
The chart I have posted is applicable for each scenario, it doesn’t matter why you have increased your vitamin D intake, you keep the ratio the same in each case.
ok, thanks!
Hello,
I was talking to a friend and he said that K² can do wonders for people with Asthma. I have been struggling to control my condition for many years and I stay as active as I can. I take Salbutamol when needed (when extra phlem builds up the puffer helps me to cough it out) Simbicorte as a daily maintenance several times. Hard work for long periods or Mountain bike rides extra exsertion with hills etc, night time extreme trouble with muscle cramps and this can happen anywhere on my body or. under my chin, on my chest, thighs and calves common extremely painful periods for weeks sometimes wakes me up and I have to try to walk out the straining muscles. I take Cal/mag 4000 mg or even more with water.
Any thoughts would be very helpful for me to consider. I am 59 and I’m going to be working hard for the next ten years or longer with physical exsertion,
recreational Sports etc.
Thank you
I
I would love to discuss this further however as I am not familiar with your complete medical history I would need to at least see you for a consultation before giving specific recommendations Standard Consultation
Hi Holly:
Just had a bone density & results are showing osteoporosis. Had been take fosmax for almost 2 years, which hasn’t help.
I would prefer to go with D3 & K2 & see how I do with ano th er bone density later. Would that dosage that you recommend be right?
Thanks,
Valerina
Hi Valerina!v I cannot give you a specific dose as you are not a patient and I am not familiar with your complete medical history however I do have a dosage chart which may help you figure this out a bit (use the search bar and type in K2). If you would like a more specific answer I a happy to do that during a consultation consultation
Thank you Holly…I will check it out. I also have sjogrens disorder & trying to balance with both these mishaps from my body is just challenging & exhausting.
Let me know when you are ready to chat…