vitamin d3 and k2

[292426]

Hi

I have Hashimotos Underactive thyroid.

Do any of you have any preferences for d3 and k2 please?

Or ones to avoid.

Thank you.

[Buddy195 Administrator]

Have you tested key thyroid vitamins (vit D, Vit B12, folate and ferritin)? It’s always best to test before supplementing.

I like the BetterYou spray, as you can take this anytime of the day.amazon.co.uk/BetterYou-Dlux...

[292426 in reply to Buddy195]

Hi

Yes have a private test Jan each year.

Best to keep the D up for winter. I dont think I can have too much....?

[Buddy195 Administrator in reply to 292426]

Great that you test your levels annually; do share them with us for better advice.

Some members have reported adverse symptoms from too high a dose of vitamin D, so it’s not advisable to take excessive supplements.

[292426 in reply to Buddy195]

ah ok.

[SeasideSusie Remembering in reply to 292426]

292426

Best to keep the D up for winter. I dont think I can have too much....?

Yes you can. D3 is fat soluble so any excess gets stored, too much can lead to toxicity.

You base your dose on your current level with the aim of achieving the recommended level which, according to the Vit D Council, Vit D Society and Grassroots Health is 100-150nmol/L with a recent blog post on Grassroots Health recommending at least 125nmol/L.

The Vit D Council has tables to show how much you should supplement:

web.archive.org/web/2019070...

You should test twice a year, best times are October/November to base your winter dose on then April to see if you need to adjust dose for the summer when we can make Vit D naturally from the sun.

I wouldn't use the spray, I prefer to keep excipients to a miminum so I prefer as clean a supplement as possible. I use Doctor's Best D3 softgels which contain only D3 and extra virgin olive oil.

Avoid tablets, they are the least absorbable of all forms of D3.

D3 needs fat to be absorbed so if your supplement doesn't contain fat in some form (eg oil) then you need to take it with some dietary fat like cheese, butter, full fat yogurt, etc.

When taking D3 there are important cofactors - magnesium and Vit K2-MK7. Magnesium is needed for the body to convert D3 into it's usable form. Taking D3 aids absorption of calcium from food and Vit K2-MK7 directs the calcium to bones and teeth where it is needed and away from arteries and soft tissues where it can get stored and lead to problems like calcification of arteries, kidney stones, etc.

For Vit K2-MK7 my suggestions are Vitabay, Vegavero or Vitamaze brands which all contain the correct form of K2-MK7 - the "All Trans" form rather than the "Cis" form. The All Trans form is the bioactive form, a bit like methylfolate is the bioactive form of folic acid.

Vitabay and Vegavero are either tablets or capsules.

Vitabay does do an oil based liquid.

Vitamaze is an oil based liquid.

With the oil based liquids the are xx amount of K2-MK7 per drop so you just take the appropriate amount of drops. 90-100mcg K2-MK7 is enough for up to 10,000iu D3.

They are all imported German brands, you can find them on Amazon although they do go out of stock from time to time. I get what I can when I need to restock. If the tablet or capsule form is only in 200mcg dose at the time I take those on alternate days.

If looking for a combined D3/K2 supplement, this one has 3,000iu D3 and 50mcg K2-MK7. The K2-MK7 is the All-Trans form

natureprovides.com/products...

It may also be available on Amazon.

One member recently gave excellent feedback on this particular product here:

Here is what she said (also read the following replies):

healthunlocked.com/thyroidu...

There are many types of magnesium so we have to check to see which one is most suitable for our own needs:

naturalnews.com/046401_magn...

The following link is included purely to describe the different forms of magnesium, ignore the fact that it mentions calcium is necessary, calcium is only necessary if you test and found to be deficient and then your GP should address that

explore.globalhealing.com/t...

and ignore the fact that this is a supplement company, the information is relevant:

swansonvitamins.com/blog/ar...

Magnesium should be taken 4 hours away from thyroid meds and as it tends to be calming it's best taken in the evening. Vit D should also be taken 4 hours away from thyroid meds. Vit K2-MK7 should be taken 2 hours away from thyroid meds. Don't take D3 and K2 at the same time unless both are oil based supplements, they both are fat soluble vitamins which require their own fat to be absorbed otherwise they will compete for the fat.

[292426 in reply to SeasideSusie]

My Vitamin D was 141.00 nmol/L in Jan 2022.

Range 50-200

Hard to assess as I was taking a vitamin d + k last year at some point so that could have given me the good result but I havent replenished yet.

[SeasideSusie Remembering in reply to 292426]

So it would be a good idea to test in October and see what you need to do during the winter. This can be done with a private fingerprick blood spot test with an NHS lab which offers this test to the general public for £29:

vitamindtest.org.uk/

[292426 in reply to SeasideSusie]

Many thanks.

[292426]

Gosh. Thank you. Great detail.