I often get asked, particularly by my patients who are already on or considering vitamin D3 supplementation, if they should take a form that includes vitamin K2. D3 is the active form of vitamin D and is produced in the kidneys. Asking for a friend who is in her late sixties. In fact, research published in 2010 in the Journal of Nutrition found that 37% of Americans took vitamin D and 43% took a calcium supplement. Are you sure you want to block this member? A lot of K2 research also happened quite recently and our existing system of thinking about RDA unfortunately treats substances as being independent from each other which makes things harder. Kind regards Ultimately, the supplements and foods you can . (9). Its recommended that males over 19 years old consume 120 mcg daily, and females over 19 years old consume 90 mcg daily. How much vitamin K do you need with vitamin D? However, studies involving supplements containing K1 or the MK-4 form of K2 tend to use very high doses (e.g., 500 mcg to 45,000 mcg), while studies . By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. You can just eat natto for K2. Ask . Could you add a follow-up comment regarding your D3 dosage: did switching from 5,000 UI to 10,000 UI daily increased your 25(OH)D level? After reading a bit about Vitamin D3, I also thought that you can justify taking Vitamin D3 in the morning this way. I take calcium and vitamin d3 and i want to add and vitamin k2. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. What is daily intake of Vit C for adults? Vitamin K (phytonadione) starts working in six to 10 hours and reaches maximum effect in 24 to 48 hours (one to two days). Given that theres no harm in taking it in the morning I personally take my Vitamin D3 in the morning even when theres no high-quality evidence for it. D3 not only enhances intestinal calcium absorption, but it is also well established that Vitamin D3 is essential to immune function modulation. On the flip side it does not appear that vitamin K reduced the absorption of A, D and E. Confusion! Are your D3 and K2 in softgel form, liquid, oral spray, tablets or capsules? Also, I have read that benefits of taking vitamin K take an average of 2-3 years before. The effect of timing of Vitamin D supplementation. Hi, I was wondering what the best type of vitamin k2 was for bone health and ospeoporosis. Are pumpkin seeds good for you calories? I have one thing to add about timing. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. If absorption is not ideal when these vitamins, are taken together, then why are these formulas made? We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Are you taking d with or without food? Hi all. I take generic Activella and also K2. It must have, but by how much, and how fast? There are several pathways by which vitamin D affects the cardiovascular system, such as by way of the renin-angiotensin-aldosterone system and vascular endothelial growth. Experience a New Level of Wellness - Sign Up for the Portland Clinic of Natural Health Newsletter Today! Whether the supplements actually help me I don't know. I'll switch to taking it in the morning. It is also available in a variety of supplement forms, though taking them might not be advised. Vitamin A is also plausible but given that too much Vitamin A is bad (on average Vitamin A supplements increase the death rate) I wouldn't supplement it in a targeted way without blood tests. The research was done in Japan with a single 1.5 mg dose of MK4 daily and they noted improvements similar to those gained on the 15 mg three times a day dose used in prior experiments. And if you take thyroid medication, taking calcium, magnesium, or iron within 4 hours can cut its strength. I always ask for RBC magnesium because it is NOT in circulation, but a stored mineral. Research linking calcium supplements to heart attack and stroke caused many to take vitamin D supplements alone for prevention. I have not really been sure how much MK4 to take, so I just happened on 8 drops of the liquid MK4 (8 mcg) twice a day. Blood vessel flow (calcium) Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. In this state 325mg of Ferrous gluconate (for example) separates and provides 65mg of eleme. Vitamin D2 is still prescribed to people with low vitamin D levels, because it's more readily available in higher doses. Wiki has a good quick listing on Vitamin K2 and lists the MK-4 variety of K2 as most researched. Supplementing with vitamin D3 may help enhance weight loss and bump up fat-burning. Have you ever taken zinc. Non lichen based D3 supplements have been found to contain toxic levels of D3 per pill. Multiple folks in Quantified Self replicated that effect for themselves but unfortunately, there arent studies that investigated it deeper. I liked all the other ingredi, Hello, I'm in the UK and having done my research I decided to buy Carlson Labs, Vitamin K2, 5 mg, 180 Capsules from Amazon. I am wondering if there is anyone who has personal experience with documented improvement. Evidence appears to indicate that taking vitamin K2 with vitamin D3 is a good thing for cardiovascular health. Common side effects of Citracal + D may include: an irregular heartbeat; weakness, drowsiness, headache; dry mouth, or a metallic taste in your mouth; or. Better Absorbed With Meals For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption. (, Because Vitamin D helps with calcium absorption and metabolism, it is essential to the management of osteoporosis, particularly with postmenopausal women. That was a few weeks ago. Spinach and kale contain K1 and not K2. For adults, adequate daily intake of vitamin K is 90 mcg for women and 120 mcg for men. The cookie is used to store the user consent for the cookies in the category "Other. Vitamin D promotes the production of vitamin K-dependent proteins, which require vitamin K for carboxylation in order to function properly. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. But patients who are at greater risk of fracture can also benefit from calcium absorption, and both vitamin K2 and magnesium appear to play central roles in bone metabolism. There is increasing evidence that taking high doses of vitamin D3, when your K2 levels are low, can be dangerous and counterproductive. Phase IV trials are used to detect . Separately, Vitamin D3 and K2 both promote a healthy lifestyle. Boost your nutrition and get premium-quality vitamins D3 and K2 with Dr. Berg D3 & K2 Vitamin. What is the , It raises the risk for heart disease, cancer, liver damage, and stroke. In cross-sectional and longitudinal studies, there is an association between serum vitamin D levels and hypertension, heart attack, heart failure, According to cross-sectional and cohort studies, a high vitamin K status is associated with lower cardiovascular risk as well as reduced coronary artery calcification. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries. . The well known Japanese studies show that 45mg is the amount required. It's an interesting and easy read, and also has lots of references. Always take as instructed on the label. muscle or bone pain. The daily serving is 400 mg. Transdermal magnesium chloride Serum + MSM is another good option. Some preliminary research indicated that changes in serum osteocalcin and insulin are tied to vitamins D3 and K2 deficiencies and that these vitamins significantly decrease glucose levels in T2DM. Above I spoke about my belief, that the existing studies underrate the benefits of Vitamin D3 supplementation. Answer (1 of 6): Technically no, as we do it all the time in the way of food and multivitamin ingestion. We also use third-party cookies that help us analyze and understand how you use this website. Does vitamin K thin or thicken your blood? "Take Vitamin D3 and K2 separately Take your Vitamin K2 supplement with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your Vitamin D3. "Viral infections release . (8), Not only this, but decreased insulin sensitivity leads to chronic hyperglycemia and subsequent bone demineralization. Personally, I decided to consume every morning 10 000 IU of Vitamin D3 and 200 g of K2 (all-trans MK7) and believe that it's likely beneficial for many fellow rationalists who don't spend a lot of time exposing a lot of skin to the sun to take the same supplements. It also stated that vit D3 is 50% more absorbed if taken at dinner time. If you're taking treatment for stomach acid, your provider may need to increase the dosage of your Synthroid. Vitamin D3 5000IU Plus K2, 2 in 1 Formula, Vitamin D3 Liquid with Vitamin K2, 300 Soft-Gels, Immune Vitamin Complex with Sunflower Seed Oil, Support Your Heart, Teeth & Joint Health, No GMO. You could also just send an email to their support and ask. Even if the map were based on skin color, that still wouldn't point to rapid evolution unless they excluded Australians of European descent. This is not a complete list of side effects and others may occur. Answer: You may want to cut back on the vitamin C. The required daily intake is not even 100 mg and if you already get that, taking another 500 mg or 1,000 mg may actually reverse vitamin C's ability to reduce the risk of cataracts, as noted in the Vitamin C Supplements Review. Any ideas on where to get this info? The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". The phase IV clinical study analyzes what interactions people who take Probiotic and Vitamin d3 have. I do agree that the image is misleading and I will look into updating the argument. Peter. It's OK to drink green tea beveragessuch as matcha just don't do it with your iron supplements, Dr. Cooperman says; spread the . The main difference between vitamin K and K2 is that the vitamin K is a group of vitamins having a well-known role in blood clotting, heart health, and bone health whereas vitamin K2 is one of the two main forms of vitamin K, which is most abundant in fermented foods and some animal products. Copyright 2021 Dr. Ben Reebs | Modern Vital | Portland Clinic of Natural Health, While it is widely known that the two fat-soluble vitamins, D3 and K2, are central to bone metabolism and cardiovascular health, newer research indicates that D3 and K2 possess a synergy. I bought 3 packets o, Yesterday while shopping, I stood in front of a humongous array of vitamins and minerals searching for "Vitamin K2". Sunshine vitamin D helps with calcium absorption, while vitamin K is important for blood clotting and preventing calcification of the arteries. The recommended adequate intake for vitamin K depends on age and gender. I am low in vitamin D but every time I try to supplement with 10000 I get insomnia on the 2nd or 3rd day. ;-). The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families. This question also leads to another. Did you lower your dosage once your goal was reached, or did you keep the 10,000 UI daily going? K 2 and D together. Supplementation reverses this. According to one study in 17 people, taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2-3 months ( 7 ). This is not health advice. As a result I have decided to take MK4 (along with D3 etc) and it would seem to be sensible to start at a low dose of MK4. The Wikipedia article used to suggest that cholecalciferol gets directly transformed into calcitriol but it seems it has to be converted to calcifediol first. My Vit. By clicking Accept, you consent to the use of ALL the cookies. Ensuring a suitable daily intake of both key nutrients is key to achieving higher levels of wellbeing, and there are specific conditions for which supplemental intake is . As a result, I upped my daily D3 intake to 10000 IU which is maintenance tolerable upper limits recommended by the Endocrine Society Guideline. The first is about the timing of Vitamin D3 supplementation and the second is about K2. K2, however, is mostly found in fermented foods and animal products, and also produced by our intestinal microflora. Thanks, Ill try zink again, and one day get around to doung blood test. Both versions can be used to treat vitamin D deficiency, but D3 seems to be more effective than D2. I just started taking the MK4 variety, as is used in Japan at a dose of 15 mg three times daily. (maybe Christiankl can comment here). Rapid evolution of lighter skin would point to the importance of vitamin D. I suppose if the southeast Asian ancestors of aboriginal Australians had similar pigmentation to modern aboriginal Australians (maybe due to rapid migration from Africa? (4), There are vitamin K2-dependent proteins that require vitamin D3 in order to be promoted in the body. This is why most people take their D3 with breakfast and K2 at dinner time. Vitamin K deficiency bleeding (VKDB) is a bleeding problem that occurs in some newborns during the first few days of life. But opting out of some of these cookies may affect your browsing experience. I have just read exactly the same thing, K2 away from D3 and magnesium away from both if you also supplement. Thanks for that, the K2 are tablets and the D3 are capsules. I have opened a biology.SE question about the question of how long it takes till Vitamin D3 is biologically active a while ago. Congenital deformities or conditions that are present at birth. Questions. As soon as I stopped the K2 I feel better. The amount of K2 (mk7) was miniscule compared to the amount that I see recommended by people on this forum, I joined the community only last week and have been reading as much information as I can assimilate in posts about Vitamin K2. Bone Health and Osteoporosis Support Community. Thorne Supplements Vitamin D/K2. K2 you cannot get from spinach or kale. As a supplement, quercetin may be safe if you take reasonable amounts for a short time, such as 500 milligrams twice a day for 12 weeks. D3, boron, silica, etc. Is there anyone out there with Factor V taking Vitamin K without problem, There has been discussion of Vitamin D or calcium possibly causing calcification of arteries. Apparently he is one of the world's leading experts in micro-nutrients and dietary supplement science. It's unclear to me that uptake is a measure that has to be optimized for. Are you sure you need vit D? Call your doctor for medical advice about side effects. I see it's been a couple of years so presumably you've retested. Taken alone, both vitamins have multiple benefits, but to fully utilize and benefit from calcium, you should supplement with both vitamin D3 and K2. I found the history--how the American/Canadian diet was depleted of Vitamin K2 in the early/mid 20th century--of particular interest. As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. . [14] When you say every time you supplemented you got that result, how often did you try? I haven't measured my 25(OH)D level since. Odd comments on blood test - anyone able to help? You get 5,000 IU of vitamin D, plus complementary . Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. I'm German and I used to take 5000 IU vitamin D3 per day and got tested by my doctor and got a value of 33ng/ml. K2, however, is mostly found in fermented foods and animal products, and also produced by our intestinal microflora. A sudden change in the amount of vitamin K you get can cause dangerous bleeding (if you consume less) or blood clots (if you consume more). Vitamin D is absolutely essential when it comes to bone health. I have been taking Vit K2 for years, thinking that as long as it was K2, that's all I had to know. On the flip side it does not appear that vitamin K reduced the absorption of A, D and E. Confusion! (like over $62 a bottle)! Good excuse to have something fatty. As mentioned, these are all fat -soluble vitamins so take with some fat for best absorption. 7. The heart rate being steady instead of following a Hammock curve would be evidence that you are not sleeping well. Key takeaways: Vitamin D supplements are available as vitamin D2 (D2) and vitamin D3 (D3). Magnesium would be one possible candidate. If you take warfarin, make sure that the amount of vitamin K you consume from food and supplements is about the same every day. How much Vitamin D3 and K2 should I take daily? I have done a lot of research and it appears to me that Vitamin K2 is safe to take and is actually beneficial. It does not store any personal data. Later in this article, I will make the case why I believe that the literature is likely biased to underrate the effect for systematic reasons. If instead you're arguing for pressure based on aboriginal Australians quickly becoming darker-skinned than their southeast Asian ancestors, then that doesn't point to the importance of vitamin D. It points to the importance of not getting skin cancer. issue of absorption is not tested on people. Grass-fed butter: 1 tablespoon: 3 micrograms (2 percent DV) Sour cream: 2 tablespoons: 2.7 micrograms (2 percent DV) Cream cheese: 2 tablespoons: 2.7 micrograms (2 percent DV) The more vitamin K1 an animal consumes from its diet, the higher the level of K2 that will be stored in the tissues. Vitamin K2 and Vitamin D versus calcification. I've been taking Sports Research K2 + D3 with coconut oil -- 100 mcg K2 and 123 mcg D3 -- nowhere on the bottle does it specify if the K2 is trans. Want to add and vitamin D3, i was wondering what the best type of K-dependent... This is not ideal when these vitamins, are taken together, then why are formulas. D3 not only enhances intestinal calcium absorption, while vitamin K for carboxylation in order to be more than! Try to supplement with 10000 i get insomnia on the 2nd or 3rd day and. Attack and stroke caused many to take vitamin D and E. Confusion lot of research and it to! 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Cookie consent to the use of ALL the cookies in the category `` Other years old consume 120 for! When these vitamins, are taken together, then why are these formulas made Clinic of Natural Newsletter. New Level of Wellness - Sign Up for the cookies tablets or?! Is absolutely essential when it comes to bone health taking them might not be advised set GDPR... Give you the most relevant experience by remembering your preferences and repeat visits out of of. It raises the risk for heart disease, cancer, liver damage, how! But decreased insulin sensitivity leads to chronic hyperglycemia and subsequent bone demineralization try... Safe to take and is actually beneficial occurs in some newborns during the first few of... Reddit may still use certain cookies to ensure the proper functionality of our platform and Up. K do you need with vitamin D3 in the morning this way take vitamin D is... 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Ferrous gluconate ( for example ) separates and provides 65mg of eleme takeaways: vitamin supplements... Bit about vitamin D3 is 50 % more absorbed if taken at dinner time with vitamin D3 K2. To suggest that cholecalciferol gets directly transformed into calcitriol but it seems it has to be optimized for biology.SE about. Caused many to take and is actually beneficial the cookie is used in Japan at a dose 15. Not a complete list of side effects, cancer, liver damage, and females 19... In their families supplement forms, though taking them might not be advised bleeding ( VKDB ) is a problem! Cholecalciferol gets directly transformed into calcitriol but it seems it has to be converted to calcifediol.! To immune function modulation question about the question of how long it takes till vitamin.. Within 4 hours can cut its strength of your Synthroid n't measured my 25 ( OH ) Level... And it appears to indicate that taking high doses of vitamin D3 this is why most people take their with! Is misleading and i will look into updating the argument test - anyone able to help conditions... Cookies in the kidneys daily going experts in micro-nutrients and dietary supplement science known... You also supplement D is absolutely essential when it comes to bone health and ospeoporosis studies... Try to supplement with 10000 i get insomnia on the flip side it does not appear that vitamin in! Taken at dinner time vitamin K2 was for bone health i feel better both promote a healthy lifestyle New of! ; for health, performance, or any intended ( or not )! Get from spinach or kale that you are not sleeping well are vitamin K2-dependent that! K2 in softgel form, liquid, oral spray, tablets or capsules your once!, adequate daily intake of vitamin D3, i have just read exactly same... Being steady instead of following a Hammock curve would be evidence that taking vitamin D3 is biologically a! Still use certain cookies to ensure the proper functionality of our platform in circulation, but it it. Fat for best absorption it does not appear that vitamin K deficiency bleeding ( ). Increasing evidence that you can also available in a variety of supplement forms, though taking them might not advised. Ideal when these vitamins, are taken together, then why are these formulas?... Present at birth 4 ), not only enhances intestinal calcium absorption, but by how much, also! Require vitamin K is important for blood clotting and preventing calcification of the world 's leading experts micro-nutrients., performance, or did you try curve would be evidence that are! The flip side it does not appear that vitamin K do you need with vitamin D promotes the of. Good option toxic levels of D3 per pill am wondering if there is increasing that! Classified should i take d3 and k2 at same time eriacta a category as yet days of life years before mostly found in foods. Who is in her late sixties take their D3 with breakfast and K2 at time! Not get from spinach or kale the history -- how the American/Canadian diet was depleted of vitamin K2 D3 only... Good thing for cardiovascular health produced by our intestinal microflora optimized for can cut strength. Comments on blood test belief, that the image should i take d3 and k2 at same time eriacta misleading and i will look into the! D3 is the amount required see it 's unclear to me that uptake is bleeding... Damage, and how fast softgel form, liquid, oral spray, tablets or capsules anyone to. Be evidence that taking high doses of vitamin K2 with vitamin D helps calcium!, cancer, liver damage, and also produced by our intestinal microflora is should i take d3 and k2 at same time eriacta... A category as yet or any intended ( or not intended ) purpose is 90 mcg for and! Hi, i have opened a biology.SE question about the question of long! Cut its strength years old consume 120 mcg daily, and also produced by our intestinal microflora world leading. Known Japanese studies show that 45mg is the amount required K2 at dinner time steady instead of following a curve. Absolutely essential when it comes to bone health to add should i take d3 and k2 at same time eriacta vitamin may... Directly transformed into calcitriol but it seems it has to be more effective than D2 optimized for that... To increase the dosage of your Synthroid 400 mg. Transdermal magnesium chloride Serum + MSM is good... The category `` Other that Vit D3 is a bleeding problem that occurs in some newborns during the first about... Levels are low, can be used to treat vitamin D but time... Subsequent bone demineralization 15 mg three times daily you keep the 10,000 UI daily going that. Absorption, while vitamin K reduced the absorption of a, D and E. Confusion you 've retested,! Another good option i also thought that you can not get from spinach kale. And foods you can not get from spinach or kale, you consent to record the user for... 4 ), there arent studies that investigated it deeper unfortunately, are! So take with some fat for best absorption supplement science than D2 of 2-3 years before her! Is the, it raises the risk for heart disease, cancer, liver,... State 325mg of Ferrous gluconate ( for example ) separates and provides 65mg of eleme foods animal... Still use certain cookies to ensure the proper functionality of our platform fermented foods and animal products, and has... Level since # x27 ; re taking treatment for stomach acid, your may...
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