Vitamin D + K2

cornerd nerd

cornerd nerd

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How much vitamin D + K2 should i take (im 14 and i live in austria we dont get much sun here)
 
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1,000–2,000 IU (25–50 mcg) daily of D3
50–100 mcg of MK-7 (a form of K2)
 
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If you are in risk for a deficient , 50k each week otherwise two weeks

Also magnesium is much more important then k2

400 mg magnesium everyday
 
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Drink as much of that shit as possible I feel euphoric every day.

Get the liquid form and take it with food that has some fat content in it. It's a fat soluble vitamin so you'll need fat in your meal to absorb it.

I take somewhere between 4000mcg-7000mcg depending on what I'm eating that day.

If you're deficient you need to catch up to your baseline so there's no reason to worry about overdoing.
 
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greycel said:
Is having 3-4 eggs daily safe?
Wouldn't it be too high cholesterol

I eat 5-6. Thoughts :ogre:
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Eating cholesterol doesn’t affect your blood cholesterol, this is why people think if they eat eggs they will boost there test cause of that but it doesn’t move the needle, it’s the fats and vit/min.

5-6 is good I can barely eat that many I get very full quickly.
 
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cornerd nerd said:
How much vitamin D + K2 should i take (im 14 and i live in austria we dont get much sun here)
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vitamin d is cope, vitamin D deficient boys are slightly taller on average, and on a study where they supplemented a lot of vitamin d, thinking it would promote growth, the more used, the shorter they were than their PAH (not DRASTICALLY, but still). for bone mass just supplement lactoferrin
 
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All these people are wrong. Take my advice here:

Vitamin D3 should be around 8k-10k IU/day. Dosage depends on if you go outside and see the sun a lot. You said you don't get much sun by where you live so I'd stick with 10k IU.

You need to take vitamin K2 in MG dosages, not MCG. Some products offer an efficacious dose in a single pill. I'd stick with at least 15mg, but granted, K2 can get expensive depending on the source. I think the studies done in Japan used 40mg, but that might be overkill. In any case, MCG dosages are not going to be as good as dosing it in MG.

I personally take a brand called AOR which offers 15mg per pill. Like I said though, it gets expensive.
 
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TechnoBoss said:
All these people are wrong. Take my advice here:

Vitamin D3 should be around 8k-10k IU/day. Dosage depends on if you go outside and see the sun a lot. You said you don't get much sun by where you live so I'd stick with 10k IU.

You need to take vitamin K2 in MG dosages, not MCG. Some products offer an efficacious dose in a single pill. I'd stick with at least 15mg, but granted, K2 can get expensive depending on the source. I think the studies done in Japan used 40mg, but that might be overkill. In any case, MCG dosages are not going to be as good as dosing it in MG.

I personally take a brand called AOR which offers 15mg per pill. Like I said though, it gets expensive.
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Thank you for your help. I have decided to go with one that has 5000 IU, and I will just take it twice a day. Having said this, I do have some questions about vitamin K2. Do you take these amounts daily? Because I have heard that the recommended amount is 100–300 mcg, you would be taking 50 times the amount I’ve read. What are the benefits of taking such large amounts? Any help is much appreciated.

Thank you in advance!
 
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cornerd nerd said:
Thank you for your help. I have decided to go with one that has 5000 IU, and I will just take it twice a day. Having said this, I do have some questions about vitamin K2. Do you take these amounts daily? Because I have heard that the recommended amount is 100–300 mcg, you would be taking 50 times the amount I’ve read. What are the benefits of taking such large amounts? Any help is much appreciated.

Thank you in advance!
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Yes I take them daily when I have the money for mk4. The recommended dosages for supplements are all wrong. If you look at the recommended dosages for D3 it’s laughably low. The same goes with K2. The reason I say to dose in MG is because all of the studies done with k2 are dosed in MG. There was a Japanese study that I think used 40mg and that’s been the standard essentially for dosages and knowing it will actually make a difference. Well the benefits are all the benefits of taking k2 in the first place. I think MCG dosages are too low to be effective/to give you benefits of taking k2.

I’m going to try to find the original Japanese study done using k2 for you. I’m not sure if I’ll be able to find it but I should be able to.
 
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cornerd nerd said:
Thank you for your help. I have decided to go with one that has 5000 IU, and I will just take it twice a day. Having said this, I do have some questions about vitamin K2. Do you take these amounts daily? Because I have heard that the recommended amount is 100–300 mcg, you would be taking 50 times the amount I’ve read. What are the benefits of taking such large amounts? Any help is much appreciated.

Thank you in advance!
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I didn't find the original paper but I found something more interesting.

pubmed.ncbi.nlm.nih.gov

Effect of low dose vitamin K2 (MK-4) supplementation on bio-indices in postmenopausal Japanese women - PubMed

It has been reported that treatment with a pharmacological dose (45 mg/d) of menaquinone-4 (MK-4) prevents bone loss in postmenopausal women. However, it is not known whether supplementation with low dose MK-4 has beneficial effects on bone metabolism in healthy women. The aim of this study is...
pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov
 
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