When you say you are low in Vitamin D, what are your values? By clicking Accept, you consent to the use of ALL the cookies. I'm not sure how much of a difference this makes though; taking it in the morning (with a not-fatty meal) is still enough to fix my deficiency. Loss of appetite or bad taste in your mouth. Sandra Hearth is the creator and writer behind "Wellbeing Port", a blog dedicated to promoting healthy living and personal wellness. Natto. From what I saw when searching throught he products at the moment most of them make statements about being 95/99% trans. Above I spoke about my belief, that the existing studies underrate the benefits of Vitamin D3 supplementation. And yes, I believe taking it with a bit of fat helps absorption. 6. If company doesn't write this on the bottle for new pills that would a negative signal for me. Interestingly, a 2018 randomized controlled trial showed that adequate magnesium levels may be required to optimize Vitamin D status. The recommended adequate intake for vitamin K depends on age and gender. Taking a D3 supplement, even in small amounts, seems to cause a horrible insomnia for me. I keep reading about Vitamin K2 with reference to MK4 and MK7. In a German study they found median 25(OH)D levels of 19.8 ng/ml. Consult Your Naturopathic Physician Today. 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. I think insomnia starts gradually and progressively gets worse after a few days, maybe a week, my hypothesis was that D3 was building up, apparently it has a very long half life. I also read they should be taken separately so they don't compete. Well after being ill with some sort of virus from the Sunday before Christmas until the Sunday after New Year, I broke my right arm - Im only right handed! What is vitamin K deficiency bleeding? 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. As soon as I stopped the K2 I feel better. There is the Liefe Extention supplement which has MK4(more) and MK7(less) and vitamin k1 also. "Calcium supplements can increase calcification in the arteries . Vitamin K (phytonadione) starts working in six to 10 hours and reaches maximum effect in 24 to 48 hours (one to two days). (. But opting out of some of these cookies may affect your browsing experience. Not sure how I can make my values higher any hint? This cookie is set by GDPR Cookie Consent plugin. If you're guilty of reaching for the fresh orange when you feel the first signs of a sniffle, Westra suggests doubling up on a B6 supplement. 5. (like over $62 a bottle)! This is not a complete list of side effects and others may occur. I have problems with sleep even without it, but on D3 it gets a lot worse, I sleep like 3 hours per night. You may report side effects to FDA at 1-800-FDA . Vitamins D and K are both fat-soluble vitamins and play a central role in calcium metabolism. I'm like 80-90% sure it's D3, when I take it it gets worse, a few days after I stop it gets better. Website is useless: https://sportsresearch.com/products/vitamin-k2-d3?variant=35117890696. 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. My health food store has vit. I am wondering if there is anyone who has personal experience with documented improvement. I have osteoporosis and my doctor is concerned about my taking Vitamin K, because it could thicken my blood. Nearly 19 million Americans take fish oil supplements and some 37 percent of us take vitamin D. Many may be motivated by research that has suggested these pills . Should I take D3 and K2 at same time? 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. Vitamin K deficiency results from extremely inadequate intake, fat malabsorption, or use of coumarin anticoagulants. k2, menaquinone 7 and the bottle says it's good for the bone building process. Recommended daily intake is 120 . One study showed that a single serving of natto rich in vitamin K2 altered measures of blood clotting for up to four days. How much vitamin K do you need with vitamin D? Whats the difference in vitamin K and vitamin K2? Buy Now. A large teaspoonful of coconut oil is useful when you run out of fat meal options. Similar to calcium and fluoride, I say avoid Vitamin D supplements. Iron and green tea. So, to prevent osteoporosis (if I don't already have it), 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. I agree 100% with your last sentence! Taking a Vitamin D3 supplement without K2 can have disastrous effect, as Vitamin D creates need for Vitamin K2 in the body. My Polar heart rate monitor shows the same and that my heart rate is steady at ~50 pulses throughout the night. Ive read on here to take them separately at different times of the day. While pregnant and breast-feeding, 90 mcg should be consumed daily. 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 . This is why most people take their D3 with breakfast and K2 at dinner time. What say you? This cookie is set by GDPR Cookie Consent plugin. Side effects. As mentioned before, a high dose . My ng/ml 25(OH)D blood level a few years ago was 21 when I had breast cancer and subsequent mastectomy, even though I have lived in Greece for decades. Hello. How long does 600mg edible last in your system? Feel sick after taking vitamin D3 plus k2, What You Need to Know About Vitamin D3, K2, Calcium and Magnesium. New comments cannot be posted and votes cannot be cast. 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? So then you have to take high doses of D for a few months to build up your levels to physiological "normal" status. growth problems (in a child taking cholecalciferol); or. Natto is a Japanese dish made from fermented soybeans. This cookie is set by GDPR Cookie Consent plugin. Our easy-to-swallow capsules are a convenient source of vitamins on the go. I take 2 or 3 x 150 mg tablets of Mg bisglycinate. You need iron to help distribute oxygen to cellsit's vital for your energy. Calcifediol gets produced in our liver from cholecalciferol. (2). Do any of you know (read about, etc) if taking vitamin K2 is safe to take while on HRT? While Vitamin D2 that gets produced by mushrooms can also be used by humans, it makes sense to supplement Vitamin D3 as its the form of Vitamin D around which evolution optimized us given that its whats available in the natural environment. I've been taking mine separately because I thought they might compete for absorption. I was thinking of taking the 200, And cutting the other in half. Peptic ulcer disease. Your email address will not be published. D3 stimulates the usage of K2 and you need to replenish your supply of K2 as you increase your D3. Also, magnesium deficiency can negatively impact bone and muscle health. 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 ). Many readily-available Vitamin D products on the market don't contain K2. I already take magnesium and choline, and I take D3 in the morning, but that don't seem to help much. I have been taking Vit K2 for years, thinking that as long as it was K2, that's all I had to know. I had been taking vitamin K2 complex for 3 months and slowly developed a heart arrhythmia it became so bad I seriously consid, I have Factor V Leiden the type coming from one parent. There might also be other medical issues so it's worth checking with a doctor. Active Comparator: interventional . After having been diagnosed with osteoporosis my dr. wanted me to go with Reclast. A cup of sliced avocado can give you up to 50 micrograms of vitamin K. One-half cup of stewed prunes nets you about 32 micrograms. I take an all-in-one combination capsule of D3/K2/calcium from Dr. Mercola's website. Iron, Ferrous, attached to a moiety like sulfate, gluconate, etc, is a metal, FE 3+, hence a cation. I have been diagnosed with osteoporosis. BTW- I have psoriasis and my psoriasis with combination above is much, much better. by Dr. Ben Reebs | Jan 18, 2021 | Chronic Disease, Health, Minerals, Nutrition | 0 comments. Many readily-available Vitamin D products on the market don't contain K2. K2, however, is mostly found in fermented foods and animal products, and also produced by our intestinal microflora. Otherwise if I wait it causes sleeplessness. As Adele said, listening to your body is a good first idea. K2 manages your calcium. . Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol. On the flip side it does not appear that vitamin K reduced the absorption of A, D and E. Confusion! I have been searching for a suitable supplement but I am finding that many contain higher dosages than I w. I recently had a "physical" done by my GP (General Practitioner), It appears that the efficacy of calcium and vitamin D can be enhanced by vitamin K2 supplementation. Upon exposure to sunlight, vitamin D is produced in the skin, then converted in the liver and kidney, respectively, to form D3. At university I was taught that vitamin K deficiency is extremely rare due to its production by inestinal bacteria and that is why normally only newborns (who simply don't yet have gut bacteria) receive K2 supplementation. I am new to this site and have a question that, hopefully, someone can help with. I am low in vitamin D but every time I try to supplement with 10000 I get insomnia on the 2nd or 3rd day. This will ensure that you have the right levels vitamin D in your system. It is very expensive t. Is there any problem with taking K2 along with strontium citrate with respect to blood clotting? Is 200 mcg of vitamin K2 too much? Another commenter asked about your 10,000 IUs - will you lower when you reach levels you want, or keep up those amounts? I had thought you were arguing for strong selection pressure based on variation in pigmentation among aboriginal Australians compared to their latitude within Australia. [13] In a study, researchers also found that vitamin K supplements helped post-menopausal women maintain healthy bones. If you're taking treatment for stomach acid, your provider may need to increase the dosage of your Synthroid. 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. I remember reading someone posting that they had a mini stroke and the Dr. suspected it may have been because the person was taking Vitamin K. Can it cause your blood to thicken? Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked. Does anyone know if, when the doctor gives you a morning with breakfast, which is around an hour after taking my thyroid medication. Search for "D3 & K2" on Amazon for a combo listing. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Press question mark to learn the rest of the keyboard shortcuts. So, as I am trying to improve my bone health, I. take K and D separately - at least 4 hours apart to maximize absorption. New York hospitals treating coronavirus patients with vitamin C New York Post. 2. Hi all. Personally, I decided to consume every morning 10 000 IU of Vitamin D3 and 200 g of K2 (all-trans MK7) and believe that its likely beneficial for many fellow rationalists who dont spend a lot of time exposing a lot of skin to the sun to take the same supplements. Are you taking d with or without food? It would be good to have more research to get more clear about MK-4 bioavailability. So my question is, do you take 45mg - i.e. I just received my first bottle of AlgaeCal Plus and it provides 50 MCG of vitamin K2 (as MK7) per serving. Kind regards [This comment is no longer endorsed by its author], The case against ergocalciferol (vitamin D2) as a vitamin supplement, long it takes till Vitamin D3 is biologically active. Mainstream researchers would say that's a lot as it's 250% of the RDA of D3. Well in short, vitamin D3 takes calcium out of your blood and vitamin K2 transports calcium into your bones. In other words, vitamin D and K appear to confer a protective role epidemiologically in cardiovascular disease, but randomized controlled trials have not been yet performed. (, Also, magnesium deficiency can negatively impact bone and muscle health. I had blood clots with a pregnancy 38 years ago. Call your doctor for medical advice about side effects. You started estrogen hormone replacement therapy or birth control. Only from fermented natto, cabage but mostly from animal fat in brie and gouda cheese, organ meats, eggs, butter, milk and meat but ONLY from grass fed animals (K1 transforms to K2 when animals eat grass). Ive got a bottle of D3 3000IU and K2 Menaquinone MK7 200ug. Your email address will not be published. Just eat lots of natto, Japanese fermented soybeans which contains about 10,000 mcg K2-7 per 3.5 ounce serving. In conclusion, vitamin D and magnesium can - and should - be taken together. Deficiency is particularly common among breastfed infants. K 2 and D together. As a guide, you should take 45mcg of Vitamin K2 per 1000 IU of Vitamin D3. It was only when I consistently took daily 5000 IU plus K2 that I've reached 59 ng/ml 25(OH)D blood levels. Vitamin K2 as MK-7 (90 mcg) My Experience, Thorne Vitamin K2 liquid- dosage thoughts, Caregivers - Caring for family and friends, Diseases, conditions and other causes of bone loss, Health insurance and prescription assistance, Organizations for information, activities and resources, Premenopausal women (ages 25-50) with osteoporosis, Prescription assistance and insurance issues. Taking a Vitamin D3 supplement without K2 can have disastrous effect, as Vitamin D creates need for Vitamin K2 in the body. This can result in serotonin syndrome, which causes side effects like anxiety, sweating, confusion, tremors, lack of coordination and an accelerated heart rate. These cookies ensure basic functionalities and security features of the website, anonymously. Any ideas on where to get this info? D3 is the active form of vitamin D and is produced in the kidneys. The argument is not about rapid evolution in the few hundred years since Europeans arrived in Australia but about rapid evolution in the thousands/ten's of thousand years. Nearly half of U.S. adults have some form of heart disease, according to the American Heart Association's latest statistical update, published in March 2019 in Circulation .The medication metoprolol (Lopressor, Toprol, Toprol XL) is one of the drugs commonly prescribed to treat heart-related concerns, according to the U.S. National Library of Medicine, including: Create an account to follow your favorite communities and start taking part in conversations. Image credit via Study: Vitamin D3 and K2 and their potential contribution to reducing the COVID-19 mortality rate. She's on Xarelto 20 mg and was recommended an ablation. 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? Important note: If you regularly take vitamin D in form of a dietary supplement, for low vitamin D intake you should additionally take 100 mcg of vitamin K2 daily or, if you take 5,000 IU of vitamin D or more per day, take 200 mcg of vitamin K2 additionally each day, to ensure that calcium absorbed by vitamin D is not deposited in the arteries. Phase IV trials are used to detect . How fast do you get the insomnia after taking a supplement? 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. Apparently they contest each other for absorption. I learned the hard way to ONLY take D3 in the mornings. I chose the supplement and vitamin, exercise and diet route. Thanks, Ill try zink again, and one day get around to doung blood test. The argument however makes it plausible that we get less of it then in paleo times. Have you researched this source of K2? Taken longer, the risks are unknown. It's a little known fact that one of our body's innate pharmacies resides in our gut. by Dr. Ben Reebs | Jun 16, 2021 | Chronic Disease, Detoxification, Diet, Digestion, Health, Inflammation, Nutrition. - on Wednesday night so I can type with the iPad dictation facility but trawling through posts is very hard work. Saliva: Edibles can be detected in saliva for 1 to 3 days. Are you sure you want to block this member? 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. Mines all combined in one capsule, so I take it after eating breakfast or lunch. If they are in oral spray form then they are absorbed through the mucous membranes in the oral cavity so no need to worry about when you take them but I wouldn't take one immediately after the other. The amounts of the other supplements you take are generally safe and are at doses which may be helpful -- depending . (, D3 not only enhances intestinal calcium absorption, but it is also well established that Vitamin D3 is essential to immune function modulation. The source you linked to says something different: The coefficient of variation (CoV) for UVB (Fig. (1) Iron is stored by a protein called ferritin, which is made by the liver, and so if ferritin is low, then Disclaimer: This website offers health, wellness, and nutritional information, and it is for your information only. I just read some story in the news that says vitamin D3 supplements isn't helpful for bone health, I say BS. What is the most common cause of vitamin K deficiency? At the same time, 10000 IU is much higher than the recommended daily intake of 600 IU by IOM (US), 600 IU by EFSA (EU), and 800 IU (20 g Vitamin D) by the DGE in Germany. 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. If you would only get 30% trans, that would be a problem as you might not get enough. This is a very safe dose as is documented on the website of the Vitamin D Council. Supplementing with vitamin D3 may help enhance weight loss and bump up fat-burning. The effect of timing of Vitamin D supplementation. The second important variable is K2. After reading a bit about Vitamin D3, I also thought that you can justify taking Vitamin D3 in the morning this way. If you take these medications at the same time as your thyroid medication, it can interfere with how well it works. Brie and Gouda could be from milk that is not from grass fed animals since in these 2 types of cheese bacteria produces the K2. How much Vitamin D3 and K2 should I take daily? Putting Safe D3 Dosing in Perspective. K2, however, is mostly found in fermented foods and animal products, and also produced by our intestinal microflora. If your levels are low, take Bulletproof Vitamins A-D-K for an easy way to up your vitamin D3, the form more easily utilized by your body. However, that information will still be included in details such as numbers of replies. (, There are vitamin K2-dependent proteins that require vitamin D3 in order to be promoted in the body. 1/ Vitamin C and B6. Our maximum daily dose was 5,000 IU. Aguayo-Ruiz JI, Garca-Cobin TA, Pascoe-Gonzlez S, Snchez-Enrquez S, Llamas-Covarrubias IM, Garca-Iglesias T, Lpez-Quintero A, Llamas-Covarrubias MA, Trujillo-Quiroz J, Rivera-Leon EA. Multiple folks in Quantified Self replicated that effect for themselves but unfortunately, there arent studies that investigated it deeper. Born and raised in the bustling city of New York, Sandra has always been drawn to the idea of living a balanced and fulfilling life. I would ask a doctor or pharmacist. Thank you for your help. Necessary cookies are absolutely essential for the website to function properly. Can too much vitamin K cause blood clots? Ask . undefined will no longer be visible to you including posts, replies, and photos. D3, according to my GP doc. Questions. . D3 is a strong cellular modulator of our clock genes https://www.vitamindcouncil.org/new-research-finds-activated-vitamin-d-regulates-genes-involved-in-the-circadian-rhythm/. A clinical approach of targeting a higher 25(OH)D value seems prudent in that improving vitamin D status should reduce multiple adverse consequences of vitamin D deficiency at an extremely low cost with minimal toxicity risk. So that's the standard deviation divided by the mean, all calculated purely from UVB levels throughout the year, not from skin color. I believe that for two reasons. Children under 12 need just 45 micrograms per day. Could I find it? Table of Contents show. As to how much fat is ideal, I don't know but wish I could find an answer. I had avoided midday sun due to having a stage 1 melanoma years ago. One is a vitamin (calcium), and the other is a vitamin supplement (K2). The well known Japanese studies show that 45mg is the amount required. It also stated that vit D3 is 50% more absorbed if taken at dinner time. I think it's quite recent that the information that the cis form isn't useful for human propagated through the net. Creatine. Given the current research, it seems sensible to me to go with pure MK-7 supplements. Vitamin D and vitamin K are essential vitamins that work together in the body. I used to take calcium-magnesium-zink supplement, not sure if it was durig the time I took D3. The importance of Vitamin D Calcium supplements can interact with many prescription medicines, including antibiotics, bisphosphonates and high blood . I don't know), and if those who remained in southeast Asia developer lighter skin in that time, then that argument could work. Here's the thing. Observational studies link low Vitamin K2 levels to blood vessel calcification with K2 being more important than K1. Separately, Vitamin D3 and K2 both promote a healthy lifestyle. 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. You shared a minimum of information. Thorne Supplements Vitamin D/K2. (4), There are vitamin K2-dependent proteins that require vitamin D3 in order to be promoted in the body. That can lead to bone weakening ( osteoporosis) and increased fracture risk. How much K2 should I take with D3? I bought 3 packets o, Yesterday while shopping, I stood in front of a humongous array of vitamins and minerals searching for "Vitamin K2". On the advice of others in this community, I have started taking Thorne Vit K2 MK4 drops twice a day. At the same time, Seth Roberts gathered examples of multiple people whose sleep improved when they took Vitamin D3 in the morning and whose sleep got worse when they took it in the evening. For adults, adequate daily intake of vitamin K is 90 mcg for women and 120 mcg for men. Nice post! Does vitamin K thin or thicken your blood? van Ballegooijen AJ, Pilz S, Tomaschitz A, Grbler MR, Verheyen N. Dai Q, Zhu X, Manson JE, Song Y, Li X, Franke AA, Costello RB, Rosanoff A, Nian H, Fan L, Murff H, Ness RM, Seidner DL, Yu C, Shrubsole MJ. (3), Vitamin K1 is found in dark leafy greens and an important factor in blood coagulation. Night. Vitamin A. Vitamin D. Vitamin E. Vitamin K. For maximum absorption, the best time to take vitamin D and other fat-soluble vitamins is after you've eaten foods that contain fat. What is the , It raises the risk for heart disease, cancer, liver damage, and stroke. While this isn't a meta-review it illustrates that plenty of people is strongly under the recommendation of the Endocrine Society. Here is an abstract on 2014 research testing the use of low dose MK4 on bone health. About the only independent variable appearing to cause permanent change in the gut is dietary change, but did you know that your microbiome and microflora are drug manufacturers? Taking Magnesium helps with D3 absorption. Vitamin D is absolutely essential when it comes to bone health. :). According to Myers, vitamin K2 is one of the five essential nutrients to boost your body's immunity, in addition to incorporating healthy food into your regular diet. The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families. Musculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including sprains, strains and tendonitis. I don't know if I need it, never took the blood test, I tried it based on all the artiles about how good it is and how most people are deficient in it. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. Press J to jump to the feed. After another routine blood test at doctors found my vitamin D is low (22), I was recommend didn't realise that K2 was so important!