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What dose of vitamin k2 mk7 is best. ... - Bone Health and O...
What dose of vitamin k2 mk7 is best. The supplement I have says 600mcg per day but I have read higher amounts being recommended.
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There's no official recommended dose for K2-MK7, apart from in Australia where they say 90-180mcg (note that it's mcg - micrograms - not mg). There is a school of thought that recommends 100mcg per 1000iu of Vit D3, but I don't know how much (if any) evidence there is to support that.
Thanks. All gets rather confusing. I should have put mcg in my post. In which case 600 mcg is more than enough according to recommendation by Australia.
I've read that an overdose is unlikely with K2. I found my sensitive teeth are better with 200 mcg than they were with 100, so it definitely has an effect, over time, not instantly.
And given we have no idea how much D we manufacture ourselves from sunlight it gets even stranger....
The only way to know how much Vit D we're getting, either making from sunlight or taking in through supplements and diet, is to get a regular blood test. I had mine tested at the beginning and end of last summer. I'd reduced my supplement from 2400iu to 800iu daily and was shocked to discover that my Vit D blood level dropped from 89 to 70 nmol/litre - despite a huge amount of sunshine, it had gone down at a faster rate than it had been rising prior to that!
I'm only allowed to get Vitamin D tested once a year, and even then the powers that be are reluctant to allow it. This despite fact I'm at a bit of a risk for high levels because I have sarcoidosis. In order to check a seasonal change while I was determining best dosage I had to pay a naturopathic doctor for two appointments plus cost of the test itself.
If your doctor won't or can't test vit D, you can get vit D tested via City Assays in Birmingham. It's an NHS lab and they do a postal kit for approx £30. Or Medichecks do testing kits too. Worth testing at beginning and end of winter to see how much vitamin D you store in the summer and how much you deplete it over the winter.
Best source of K2 is probably natto - Japanese fermented soy beans, std 40g pods give in excess of 400mcg which is enough for 3 days. As its fat soluble like Vit D it does not have to be taken daily. Also has a number of other nutrients including Vit K1, not to be confused with K2. It interacts with Vit D intake. Read 'Vitamin K2 And The Calcium Paradox' by Rheaume Bleue, easy to read and comprehensive to understand all the workings.
Thanks for the reply.
I also want to make a case for the humble soybean in the form of Natto. A lot people appear to have an issue with the taste, smell and texture so I was apprehensive to try. Even Rheaume Bleue finds the texture intolerable. Now that I have tried, its not an issue for me, I look forward to the snack every few days, and knowing how much our bodies need and use K2 for bones, atherosclerosis and cancer prevention, this is such a gift for good health.
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