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.



MK7 + MK4 dosing chart