Vitamin K2 for osteoporosis : Can anyone... - Bone Health

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Vitamin K2 for osteoporosis

BrodieC profile image

Can anyone recommend the best vitamin K2 supplement to take when you have osteoporosis? There are so many out there and it is confusing which is best.

Thanks

17 Replies

I use vegan K2 - Mk7 made by Troo Healthcare. I’ve used it for quite a long time and I’m happy with it although I don’t know how you can tell if it’s working if you know what I mean.I get it from Amazon. It is manufactured in the U.K. which I like.

The only thing I've heard is to get a kind made from organic soy (most if not all K2 is derived from natto, fermented soy). I was able to tell the difference as my very sensitive teeth gradually stopped (after many years) being so sensitive. I still can't bite ice cream, but then I never could.

You need to make sure it's K2-MK7 or K2-MK4. Although there isn't a definite recommended dose, many say that you need 90-180mcg of K2-MK7 or 45mg of K2-MK4. Note that MK7 is mcg, MK4 is mg (1mg=1000mcg). MK7 has a long half-life (stays in your blood much longer, so you only need to take it once a day. MK4 has a short half-life, so it's recommended to split it into 3 x 15mg doses.

Hi, I have recently asked my consultant (who is a Professor of bone disease) if this would be worthwhile taking as there is much hype on the internet regarding taking it.

His reply was that a number of blind trials have failed to show any improvment in bone health.

Is there any new trial data to show that it does work??

Met00 profile image
Met00 in reply to Sunseaandsand

There's a good, recent summary of the evidence here, although I don't know if it includes anything new: hindawi.com/journals/bmri/2....

Sunseaandsand profile image
Sunseaandsand in reply to Met00

Hi, I have looked through the link you have sent and it is all old studies mostly on vitamin K not K2.

The studies as well as being old were mostly done on animals.

The link below reviews old human trials which seem to indicate vitamin K after 3 years did show some benefit in some trials, but not others.

Vitamin K is derived from green vegetables and K2 is produced in the gut.

scholar.google.com/scholar_...

Met00 profile image
Met00 in reply to Sunseaandsand

There are a number of references to K2 specifically, but Vitamin K generally is also important for bone health. I don't have the reference, and as far as I know it's an old study, but one of the reasons K2 has been studied is because it's been observed that people who eat natto (fermented soy), which is a rich source of K2, have fewer fractures.

Bioscientificaeje.bioscientifica.com › downloadpdf › journals › eje

Hi,I think you may have sent me the wrong link.

Thank you.

Nutrizing 600 mcg. I got this recommendation from Aristotle on this site who has improved his scores. There are other supplements involved.

This is the one I take too. As it's 600 mcg with a long half life, I only need to take it about 3 times a week. I take it with Frunutta Vit D which is a tiny pill absorbed under the tongue, and has no binders or any artificial ingredients.

Kaarina profile image
Kaarina in reply to Titian8

I take this K2 as well. Is it imperative to take K2 with Vitamin D which I get prescribed, as I have not been doing this?

I make my own milk kefir and water kefir. I eat Gouda cheese and real dairy butter. Not sure if I’m getting as much K2 from these as I need but I’m not great for taking supplements. I prefer to get them through my diet.

I use Vitamin K2 daily oral spray by BetterYou

Yes I useVitamin K2 daily oral spray by BetterYou

Some time ago I looked into vitamin K2 (published research, dosing recommendations, etc.). I saved some links that I'll share here in case there is anything of interest to anyone. I haven't gone back over it, so forgive me if anything is repetitive or out of date. I think a lot of the research ends by calling for further studies. So often we wish there were large well-designed RCTs, but those are expensive and there often isn't enough funding for trials of non-pharmaceutical interventions. Without those trials that produce significant data, clinicians are unlikely to recommend things. In these instances, it's up to each of us to look into risk vs benefit and what's appropriate for us in terms of interactions and other conditions. For example, anyone on blood thinners like Coumadin (warfarin), should work with a practitioner.

k-vitamins.com/index.php?pa... NB: This is the website of someone who is not medically trained and who is selling a supplement. That said, he has put a lot of good information on the site, including references to many studies (so I won't list any individually). He's someone who was motivated to research vitamin K because of his own health issues.

examine.com/supplements/vit...

melioguide.com/osteoporosis... Margaret Martin, Vitamin K2 Dosage for Osteoporosis Treatment (includes Youtube link)

chrismasterjohnphd.com/blog... For those who like visuals with their text. :) He also discusses dosing in some detail.

Natto (fermented soy beans) is the best and easiest source of K2. Asian supermarkets sell this in styrene 40g packs. A 40g pack every 3 days should give you around 400mcg K2. The best source of information I found for K2 is the book by Kate Rheaume-Bleue, Vitamin K2 and the Calcium Paradox. Grass fed meats, eggs etc have K2. K2 helps ensure Calcium goes into the bones and teeth, not blood vessels and kidneys, with Vit D as the Ca carrier. A bunch of ancillary minerals required, Silicon etc so make sure you have these covered as well. Enjoy eating natto its a great snack!

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