We suggest consuming about 90-100 mcg of vitamin K2 [MK-7 form] daily and some researchers are suggesting as much as 180-200 mcg daily. A recent report from Osteoporosis International showed that the optimal dose of Vitamin K2 as MK-7 to decrease inactive osteocalcin was 180 mcg/day. We believe this may become more critical when taking much higher daily doses [more than 10,000 I.U.s daily] of vitamin D3. You should at least take K2 several times a week, but preferably once a day. How much does depend on how much you get in your diet. A vitamin K rich diet includes lots of cabbage, kale, spinach, Swiss Chard, green leafy vegetables, broccoli, cauliflower, brussels sprouts, soybean oil, wheat bran and sauerkraut. As well as a very small amount of grass fed meat and dairy products. We are now suggesting that you try to include both the MK-4 [this is the form made naturally by our bodies] and the MK-7 made from natto [a fermented soybean] or fermented chickpeas if you can. Vitamin K research is in it's infancy and we'll be keeping our eyes and ears wide open. One of the few products available that fits the bill is this Full Spectrum K2 on Amazon.com.
It is best to take your K2 with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your
vitamin D3. This is why most people take their D3 with breakfast and K2 at dinner time. We suggest this since some
research shows that D3 is more effective if not taken at the same time as K2. Fat soluble vitamins compete for fat for
transport into the body, The Vitamin D wins and in doing so prevents the K3 from getting into the body. You must
always take your vitamin K supplement with fat since it is fat soluble and won't be absorbed without it. When taking
moderate to large doses of fat soluble vitamins there is reduced absorption of other fat soluble vitamins by estimated
10 to 50% due to competition. Absorption of vitamin K appears to be particularly reduced by other fat soluble vitamins,
while vitamin A absorption is least affected and may actually be better absorbed when taken with vitamin E. Taking
vitamins D, E, or K several hours before or after other fat soluble vitamins would seem to maximize their absorption.
That said many have been successful at safely raising their vitamin D levels while taking their K2 at the same time as
D3 or not taking K2 at all. But we like to think that if you are taking what you believe is a high dose of D3 that K2
eliminates any doubt of vitamin D toxicity. Caution! If you’re taking blood thinning medicines, such as Warfarin or
Coumadin, don’t take vitamin K supplements that include K1. This is because it may affect how well your blood clots.
Be very careful since many products labeled K2 can also include K1. If you are taking Coumadin you may want to look
at new research that shows that you should be taking about 45 mcg of the MK-4 version of K2, but please discuss this
with your cardiologist before going this alone. Soy is also not recommended for those who have been diagnosed or
suspect that they have thyroid disorders. You might want to use a non-soy based K2 product. Here's one we have used
in the past from Sports Research on Amazon.
K2 is preferentially used by other tissues to deposit calcium and phosphorous in appropriate locations, such as in the
bones and teeth, and prevent it from depositing in locations where it does not belong. Such as the soft tissues, arterial
walls, joints and organs. It a nutshell, K2 is keeping the calcium going where it needs to go. Some people complain of slight
heart palpitations when adding K2 to their daily protocol. If you are one of those people make sure you shift to a K2
[here is the Carlson Labs brand on Amazon] that contains only MK4 as it does not cause heart palpitations and is
But there is even more good news when it comes to the MK-4 version of vitamin K2. Researcher Thomas Golda tells
us "Studies are now underway combining MK4 and D3 for the treatment of many cancers. MK4 "alone" has come under
the umbrella of the FDA where they admit that it has the potential to treat some of these conditions. MK-4 regulates
gene expression in specific ways that no other form of vitamin K does. In a wide variety of cells, it turns on the genes
that keep cells healthy and turns off the genes that make cells become cancerous. Thus, MK-4 plays an exclusive role
in cancer protection and overall health. This special role of MK-4 probably explains why all animals break down other
forms of vitamin K and convert them to MK-4. By contrast, no animal synthesizes any other form of vitamin K. As a side
note on MK-4, one does not need to take high amounts of MK-4 for the purposes of preventing bone loss and bringing
calcium from the blood and to the bones. Recent studies have shown just 1-2 mg of MK-4 does remarkably well. The
reason why one may take higher amounts, like in the 15 - 45mg range, is because those higher amounts have been
shown to prevent cancer, prevent liver disease, prevent diabetes and a whole host of other benefits. But if one's purpose
is just preventing bone loss, small amounts do just fine".
It's true that vitamin K research is still in it's infancy. Some have stated that K2 is not even available in food so there is no
reason to take it. But that's just not true. Here's how Dr. Cannell at the Vitamin D Council responded to the question:
"As early as 1994, researchers had discovered that K1 converted into K2 in the body. In 1998, researchers confirmed
that K1 is metabolized into K2 and that metabolism had nothing to do with intestinal bacteria. Sterile mice metabolized
ingested K1 into K2. In 2006, researchers confirmed this conversion takes place in humans. There appears to be two
sites of conversion of K1 to K2, one in the intestine and another in peripheral tissues. Recently, the mechanism by
which the body turns vitamin K1 into vitamin K2 was clarified. It occurs through an intermediary molecule, vitamin K3,
which is made in the intestine from vitamin K1".
Vitamin D Protocol
We've done the research.....Here is our Vitamin D Protocol