Correct supplement doses: I am confused about... - Bone Health

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Correct supplement doses


I am confused about the correct doses of vitamin K2, D3 and magnesium. I am taking all these since coming off Risedronate in August after 7 months because of side effects. My Dexa scan in March 2019 gave me a T score of -2.9 (spine).

I am currently taking D3 1000iu (prescribed by Dr); Vitamin K2 600mcg and magnesium. citrate 150mg - all daily. I got the last two from Amazon. The dosage of the K2 seems particularly high?

Also should you take the K2 at the same time as the D3?

Very confused! Any advice appreciated. Thanks.

18 Replies

It is confusing isn’t it.

I’m taking 100 mg K2 Mk-7 Natto,

I take 1000-3000 vitamin D capsule depending on what my levels are - I test a few times a year and

I take magnesium lactate I get mine from a company called Better You and it works out at 56.25 mg magnesium plus it’s got 1.49 mg of vitamin B6 in it although I don’t know why.

I also take calcium citrate - I really didn’t get in with the calcium carbonate I got from my doctor - but I only take 300mg because I get the rest from my diet,

I also take an Omega 3. Algae oil capsule too for 250 mg DHA and a high strength vitamin C 1000mg +zinc 40mg

I thought about strontium then changed my mind and I’ve got boron too but I’m not sure about how much to take etc so I try and eat foods that are likely to contain boron.

I started with a K2/D3 combination then I read that they should be taken separately so I do that now.

I think I most likely got those levels from the book Your Bones by Laura Pizzaro or some other books on building up bone quality.

Thank you for your help. Useful.

It's very difficult to work out quantities of supplements, partly because we're all different, and partly because there's only been limited research on all of them . Plus some of the research that has been done is flawed. For example, there's been research showing risks from taking too much Vitamin D, but in the studies they participants haven't taken any co-factors. Vitamin D plays an important role in calcium absorption, so if you take a high dose of Vitamin D, you risk developing hypercalcemia. However, if you take a K2 supplement with the D3, the chances of side effects from the D are greatly reduced, because K2 helps direct calcium from your blood to your bones.

I've read a lot on the subject, and come to the following conclusions:

Vitamin D will depend on you personally. You need to get your blood tested regularly to check your level, then supplement to achieve and maintain a level of at least 75nmol/litre, preferably 100. Your GP will tell you that 50 is fine, but I was advised by a consultant, and later a more enlightened GP, that 75 is the minimum, 100 better. I need to take 4000iu daily throughout the year to achieve this, yet a friend got there with 1000iu in summer, 2000iu in winter!

Vitamin K2-MK7, recommended quantity in Australia is 90-180mcg. I believe that's the only country to have issued any official guidelines. Alternatively K2-MK4 (hard to find in the UK and very expensive), recommended quantity is 45mg (NB mg, whereas MK7 is mcg), which should be split into 3 x 15mg doses a day because it has a very short half-life.

Magnesium I'm really not so sure about and have seen wildly varying recommendations. I personally get most of mine from diet and just take a low dose supplement because my stomach doesn't tolerate it very well.

I also take 6mg boron, 15mg zinc and 500-1000mg vitamin C daily.

Opinion is divided about whether or not to take K2 and D together. Some say you should take the two together, because they work together. But K2-MK7 and D both have long half-lives, so they'll interact anyway. Others say take them separately because they both need fat for absorption, so best not to have them competing for the same fat. Clearly if you're taking K2-MK4 (in 3 doses), only 1 dose would be taken with the Vit D anyway.

I hope this hasn't confused you further!

celia72452 in reply to Met00

Thank you for your help. Still a bit confused, but know what I am going to do in future: take D3 and K2 separately but not such high dosage of latter. Also I think I will cut out the magnesium as I can get enough from my diet. All a bit of a minefield isn't it!

Met00 in reply to celia72452

It certainly is!

Justme13 in reply to Met00

Hi Met00Noticed you take 6mg boron. I take 3mg as bottle states to take that daily and not to exceed stated dose. Used to take 6 prunes but tried to reduce sugar. Maybe should do 3 prunes too?


Met00 in reply to Justme13

Some say you can take up to 20mg boron, some even more! I checked it out and 20mg is considered to be the upper safe limit. Despite some claims to the contrary, prunes don't contain as much boron as some say. You'd need to eat a lot of prunes to get 3 mg boron!

Hi celia72452, there is a group on fb called vitamin d and it’s cofactors that gives you the ratios in its files.

Thanks. What is fb group?

Facebook 😊

> The dosage of the K2 seems particularly high?

yes -- I think 100 rather than 600, is appropriate

There's a study remarking that vit. D's only of benefit to those in institutional settings (no sunlight exposure of any note)--which suggests to me the benefit's dubious in taking much vit. D supplement (I've cut myself down to 1000 i.u. every 2nd day).

Watch out for ingesting too much calcium in food/supplements. 700-900 mg/day ought to be safe imo. (too much or too little each has hazards)

HeronNS in reply to wbiC

Most of us live in areas where the angle of the sun does not permit D to be made in our skin for a good part of the year. Supplementation is probably a good idea in winter, although if you can get a baseline D test that is a good idea. I have sarcoidosis and this means my body activates more Vitamin D than normal; even so I need to take a supplement in order to maintain my level above low normal especially in the winter. Older people also do not make Vitamin D as efficiently, no matter their living circumstances.

celia72452 in reply to wbiC

Thanks. I shall reduce the dosage of K2. I agree it is a bit high.

I’m interested in the comments re Vitamin D and blood tests. Can people get their GPs to do such blood tests at the moment? Mine won’t do anything. Impossible to get anything other than a phone consultation and be fobbed off “because Covid”.

Justme13 in reply to Nuthatch

My Gp organises relevant blood tests outwith the surgery. At the local phlebotomy premises. I’ve had several over recent months for different conditions.

Nuthatch in reply to Justme13

You’re fortunate in that case.

Justme13 in reply to Nuthatch

Any necessary blood tests would always be done....or should be. Suspected cancer etc always need bloods done. Phlebotomist told me bloods were done even during first lockdown. I would chase this if not satisfied.

Hi, There's a wonderful Facebook Group called "VitaminD & Co-factors UK" which i seriously recommend. There is a protocol in the files which recommends 5000iu of vitamin D and all the appropriate co factors and the amounts to take. There are even links to the best supplements to buy. Once you've joined and read the files, if you are still confused, ask a question on the site. There are loads of experienced people there. Robbie Robb is the Group Admin and she has done so much research over the years. You need loads of magnesium (we are all deficient) as well as boron, Vitamin K2-mk7 and Vitamin A. Be aware too that not all magnesium is equal. You need to choose those that have the best bio-availability for your body. Seriously, have a look.

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