Thank you, I recently bought a multi supplement online for bone strength that contains 500 mcg of both Vitamin K2, M-4 and M-7 in a daily dose of 3 capsules. I had avoided midday sun due to having a stage 1 melanoma years ago. :). Today, most westerners also don't eat animal liver while ancestral humans consumed it. After doing my research mostly on this site, I decided against it. Now, on this website, I am learning about MK4 versus MK7 I see Vitamin K2 MK4 only sold online by. Important note: If you regularly take vitamin D in form of a dietary supplement, for low vitamin D intake you should additionally take 100 mcg of vitamin K2 daily or, if you take 5,000 IU of vitamin D or more per day, take 200 mcg of vitamin K2 additionally each day, to ensure that calcium absorbed by vitamin D is not deposited in the arteries. Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked. It is also available in a variety of supplement forms, though taking them might not be advised. They also had plain vitamin k as phytonadione which helps in the transport of calcium. (. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. I / We waste enough time already worrying about health issues, at the expense of living life to the full in our remaining senior years. Because Vitamin D is fat-soluble, there's slightly better uptake if you take it with a relatively fatty meal or with milk. Does it matter? (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. (1) Iron is stored by a protein called ferritin, which is made by the liver, and so if ferritin is low, then Disclaimer: This website offers health, wellness, and nutritional information, and it is for your information only. Vitamin K2 and Vitamin D versus calcification. Boost your nutrition and get premium-quality vitamins D3 and K2 with Dr. Berg D3 & K2 Vitamin. (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. [13] In a study, researchers also found that vitamin K supplements helped post-menopausal women maintain healthy bones. When you say you are low in Vitamin D, what are your values? Only from fermented natto, cabage but mostly from animal fat in brie and gouda cheese, organ meats, eggs, butter, milk and meat but ONLY from grass fed animals (K1 transforms to K2 when animals eat grass). I have read quite a bit regarding vitamin K2 on this discussion board. Besides its basic health benefits, the researchers have found that vitamin D3 also plays a role in preventing chronic diseases. Well in short, vitamin D3 takes calcium out of your blood and vitamin K2 transports calcium into your bones. 2. 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. Here's the thing. Generally, it's a good idea to listen to your body. I have not tested since I wrote the post and I made the arguments I had thought out in the post. But opting out of some of these cookies may affect your browsing experience. "Take Vitamin D3 and K2 separately Take your Vitamin K2 supplement with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your Vitamin D3. These cookies track visitors across websites and collect information to provide customized ads. These cookies will be stored in your browser only with your consent. Creatine. I have been taking Vit K2 for years, thinking that as long as it was K2, that's all I had to know. The phase IV clinical study analyzes what interactions people who take Probiotic and Vitamin d3 have. Vitamin K2 is only one of several very important co-nutrients that work in conjunction with vitamin D. Other important nutrients to consider taking with vitamin D include magnesium, B vitamins, zinc, boron, and probiotics - most of which can be found in a healthy, well-rounded diet. And if you take thyroid medication, taking calcium, magnesium, or iron within 4 hours can cut its strength. This question also leads to another. K2, however, is mostly found in fermented foods and animal products, and also produced by our intestinal microflora. Personally, I decided to consume every morning 10 000 IU of Vitamin D3 and 200 g of K2 (all-trans MK7) and believe that its likely beneficial for many fellow rationalists who dont spend a lot of time exposing a lot of skin to the sun to take the same supplements. 6. http://intraspec.ca/284.pdf, Buying this kind of high dosage pill when based outside the US is rather expensive and on this occasion was rather an pleasant experience - which is why I thought fellow members of the forum should know about it. How much Vitamin D3 and K2 should I take daily? ConsumerLab states to not take them together, especially with the K vitamin, since absorption is greatly reduced. By clicking Accept, you consent to the use of ALL the cookies. Oil-rich fish, such as salmon and herring, also contain vitamin D3. Iron deficiency anemia is a common condition, prevalent in around 10% of non-Hispanic white women and nearly 20 percent of black and Mexican-American women. Also I live in a cold climate and definitely don't go out enough, so I don't get a lot of sunlight. I take mine apart so that they aren't competing for absorption. (8), Not only this, but decreased insulin sensitivity leads to chronic hyperglycemia and subsequent bone demineralization. Thanks for a response. It must have, but by how much, and how fast? For adults, adequate daily intake of vitamin K is 90 mcg for women and 120 mcg for men. The answer is that it will depend on your health condition and your Vitamin D serum levels, and it will depend on who you talk to. So, as I am trying to improve my bone health, I. take K and D separately - at least 4 hours apart to maximize absorption. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. D3, according to my GP doc. Populations that become native Australians had to first leave Africa, then pass through Iran with his farther from the equator and then travel through the Philippines to arrive in Australia. A lot of K2 research also happened quite recently and our existing system of thinking about RDA unfortunately treats substances as being independent from each other which makes things harder. In other words, this website and its content does not constitute professional medical advice. Morning. I agree 100% with your last sentence! Her nurse practitioner said to start taking Vitamin D3. D3 is the active form of vitamin D and is produced in the kidneys. The benefits of K2 for organs other than the bones and vascular system were, I am postmenopausal, not on any HRT or bisphosphonates, etc and am osteopenic, with slightly worse scores at the spine as time goes by. Otherwise if I wait it causes sleeplessness. Spinach and kale contain K1 and not K2. Cholecystectomy is a common surgical procedure in which the gallbladder is removed, usually because of bile duct stones or gallstones. "Calcium supplements can increase calcification in the arteries . 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. 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. At the same time I also don't believe that any problems are going to arise from Vitamin C supplementation either alone or in combination with D3 & K2. While Vitamin D2 that gets produced by mushrooms can also be used by humans, it makes sense to supplement Vitamin D3 as its the form of Vitamin D around which evolution optimized us given that its whats available in the natural environment. The cookies is used to store the user consent for the cookies in the category "Necessary". D3 level was "22", with 20 supposedly being the low end After reading a bit about Vitamin D3, I also thought that you can justify taking Vitamin D3 in the morning this way. You could still be K2 deficient if you get a lot of K2. According to the Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline: For clinical care, it appears that all current methodologies are adequate if one targets a 25(OH)D value higher than current cut points; for example, a value of 40 ng/ml (100 nmol/L) is without toxicity and virtually ensures that the individual's true value is greater than 30 ng/ml (75 nmol/L). 5. I am really confused about Vitamin k2. Both calcifediol and calcitriol are used in many different pathways. The most commonly discussed are MK-4 and MK-7. (like over $62 a bottle)! Are you sure you want to block this member? [ Time Frame: 3 years ] Our easy-to-swallow capsules are a convenient source of vitamins on the go. St. John's wort can cause a buildup of serotonin in the body when taken with antidepressants. Taking a D3 supplement, even in small amounts, seems to cause a horrible insomnia for me. Are pumpkin seeds good for you calories? Can you please advise me which is the best form to take? It is created by eHealthMe based on reports of 2,753 people who take Probiotic and Vitamin d3 from the FDA, and is updated regularly. early signs of vitamin D overdose--weakness, metallic taste in your mouth, weight loss, muscle or bone pain, constipation, nausea, and vomiting. It is created by eHealthMe based on reports of 983 people who take Vitamin d3 and Coq10 from the FDA, and is updated regularly. What is the , It raises the risk for heart disease, cancer, liver damage, and stroke. Taking Magnesium helps with D3 absorption. I don't know. This formula delivers 125 mcg of vitamin D3, 2100 mcg of vitamin K and 1,000 mcg of iodine, which is essential for the production of thyroid hormones. Search for "D3 & K2" on Amazon for a combo listing. Calcifediol gets produced in our liver from cholecalciferol. 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 - Im only right handed! And a 2015 study shows that fat-soluble vitamin deficiency is also strongly associated with cardiovascular disease. As to how much fat is ideal, I don't know but wish I could find an answer. Am I wrong? Vitamins D and K are both fat-soluble vitamins and play a central role in calcium metabolism. On the other hand, B is about the skin color of the residents of the area by their sensitivity for the wavelength of 305mn. Theres a strong evolutionary selection for producing enough Vitamin D. Vitamin D works together with Vitamin K2, and as a result, high Vitamin D supplementation should come with Vitamin K2 supplementation. Thanks for that, the K2 are tablets and the D3 are capsules. This cookie is set by GDPR Cookie Consent plugin. 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. Whether my worries over this are unfounded, I really don't know. I was thinking of taking the 200, And cutting the other in half. . So then you have to take high doses of D for a few months to build up your levels to physiological "normal" status. 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. 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. The recommended adequate intake for vitamin K depends on age and gender. My health food store has vit. Serotonin syndrome can even result in death. Arterial calcification is an independent risk factor for cardiovascular disease, researchers noted. The cookie is used to store the user consent for the cookies in the category "Performance". Observational studies link low Vitamin K2 levels to blood vessel calcification with K2 being more important than K1. The research was done in Japan with a single 1.5 mg dose of MK4 daily and they noted improvements similar to those gained on the 15 mg three times a day dose used in prior experiments. 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. (6). It's unclear to me that uptake is a measure that has to be optimized for. It seems impossible to find anything with a higher dosage. Previous research has suggested that consuming magnesium can reduce the risk of vitamin D deficiency: A 2013 study found that people who consumed relatively high levels of magnesium were less . Tablets and capsules don't contain any fat so would need dietary fat to aid absorption and are best taken at opposite ends of the day with some form dietary fat, maybe take one with breakfast and one with evening meal. Muscle imbalances. Take them together along with your omega 3 fish oil caps!! Otherwise, if you tell me that lighter-skinned people living in Australia tend to live farther from the equator, well sure, that's where I'd expect the British to settle. I found the history--how the American/Canadian diet was depleted of Vitamin K2 in the early/mid 20th century--of particular interest. Necessary cookies are absolutely essential for the website to function properly. To view profiles and participate in discussions please. Last week, I experienced numbnes, Hello. 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. Answer (1 of 6): Technically no, as we do it all the time in the way of food and multivitamin ingestion. I am low in vitamin D but every time I try to supplement with 10000 I get insomnia on the 2nd or 3rd day. Taking both D3 and K2 together ensures that you're getting the most . 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. Kind regards My Polar heart rate monitor shows the same and that my heart rate is steady at ~50 pulses throughout the night. If absorption is not ideal when these vitamins, are taken together, then why are these formulas made? 1/ Vitamin C and B6. (, Because Vitamin D helps with calcium absorption and metabolism, it is essential to the management of osteoporosis, particularly with postmenopausal women. 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. Check Price on Amazon. Common side effects of Citracal + D may include: an irregular heartbeat; weakness, drowsiness, headache; dry mouth, or a metallic taste in your mouth; or. Do any of you know (read about, etc) if taking vitamin K2 is safe to take while on HRT? Have you researched this source of K2? excessive amount of vitamin D in the body. Call your doctor for medical advice about side effects. Wiki has a good quick listing on Vitamin K2 and lists the MK-4 variety of K2 as most researched. 200000ius per pill instead of 2000iu. Started taking 2 180 mcg tablets of K2 Menaquinone 7 every 12 hours. Is there anyone out there with Factor V taking Vitamin K without problem, There has been discussion of Vitamin D or calcium possibly causing calcification of arteries. The first is about the timing of Vitamin D3 supplementation and the second is about K2. How fast do you get the insomnia after taking a supplement? Unlike Mg oxide these do not upset my guts. What is vitamin K deficiency bleeding? Vitamins during COVID-19 "D3 is safer and more effective with K2 to balance calcium in the body. On that basis, I have decided for myself to consume for now 10000 IU of Vitamin D3 per day and 200 g Vitamin K2 (all-trans MK-7)*. 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. The effect of timing of Vitamin D supplementation. I think it's a case of finding a personal routine that causes us the least worry, without too much inconvenience. Because vitamin D is required for absorption of calcium, it is an important nutrient for supporting healthy bones and structural health. 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? Do you have any data on how long the conversion takes? She's on Xarelto 20 mg and was recommended an ablation. How much K2 should I take with D3? The importance of Vitamin D Phase IV trials are used to detect . for all people, who take up to 2500 IU vitamin D per day. VKDB was previously called hemorrhagic disease of the newborn. 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. (. - on Wednesday night so I can type with the iPad . The main symptom of vitamin K deficiency is bleeding (hemorrhage)into the skin (causing bruises), from the nose, from a wound, in the stomach, or in the intestine. Trio Nutrition Magximum Magnesium Glycinate with Vitamin D3 K2 | Chelated Magnesium Supplement with MCT . As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. 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. Taking a Vitamin D3 supplement without K2 can have disastrous effect, as Vitamin D creates need for Vitamin K2 . My concern is the expense. From my perspective it however isn't a lot.