Vitamin K2 Update

Ainhisg · ‎03-09-2010

Last week, I posted a message asking about Vitamin K2 experiences and had questions for anyone who uses it. I deleted my questions because I mostly received answers that were, "Ask your doctor," even though I had already stated in my post that I planned to do so once my calcium score results became available. (Vitamins D3/K2-MK7 are indicated for arterial plaque and osteoporosis, which my mother had.)

Well, my calcium score came back as 0, which was fabulous news. I asked my doctor about taking D3 and K2 anyway for bone strength. I had been keeping track of my nutrient levels so knew I was consistently getting 2100iu of D3 a day through my diet and supplements I already take. This was giving me a Vitamin D level of 48.

This is my doctor's response:

"Our goal vitamin d level is 50-60 but anything 30 or above should be optimal for calcium absorption. If you wanted to increase by 1,000 IU daily that would be fine. Vitamin K2 can be helpful in improving vitamin D absorption and I think it is reasonable to include a low dose (100mcg) along with what you are taking, but not necessary."

I take the lowest dose statin a person can take, and since some pubmed studies indicate that statins inhibit the synthesis of Vitamin K2, I decided to go ahead and start D3 and K2. Providing I don't have any side effects from starting these supplements, we will see what my D level is in February when I have my next blood test. And I won't have my next bone scan for another couple of years, so I will have to wait until then to see if my T-scores have improved. (My T-scores are still in the normal range, but they have delined with every bone scan I've had.)

I hope this information might be helpful for those curious about D3 or K2 supplementation.

PansyBoo · ‎06-02-2023

@Ainhisg

Thank you so very much for sharing this. I'm in a similar boat with my last scan showing I do have osteopenia. And I can't say I've been as proactive as I should be for a number of reasons. One thing is I have to be careful with supplements as many of them can make me have issues with digestion...okay, I'll say it, constipation. Ha! And calcium supplementation is a real killer in that department. 😲

Anyway, thanks again for sharing your physician's thoughts and your subsequent plan of action. I wish you good health!!!

Ainhisg · ‎03-09-2010

@PansyBoo thank you for your kind words. What form of calcium are you taking? I've read that calcium citrate is supposed to be the least upsetting to the system.

Icegoddess · ‎03-19-2010

Calcium Citrate is also supposed to be the best for absorption. It's what my doctor specificallly suggested. It seems to only come in large non-coated pills which, for me, are impossible to swallow and includes Vit. D which is important, but I already take enough Vit. D so didn't want that. So, I opted for Calcium Citrate in a powder form.

@Ainhisg I was mostly interested in whether the K2 needed to be taken with or at a different time than Vitamin D. I take my Vitamin D at night before bed and my K2 is in the morning in my yogurt. However, I picked up a Vitamin D/K2 supplement at Costco recently, so I'm going to start taking that, although not daily since I'm cutting back on my D.

i will say that the low end of "normal" for Vitamin D (30) is too low for me. That's why I stay on prescripton D and add in OTC D. I get such fatigue when my D is that low. It's currently at 89.7 which is why the doctor suggested I cut back a little. Good luck on your bone health. I was osteopenia a couple of scans ago, but my bones are now good. I'm not really sure whether they were bad in the first place since the tech told me there was no bone loss in my hips when I got the osteopenia diagnosis.

PansyBoo · ‎06-02-2023

@Ainhisg

I bought a couple different ones when I initially found out about the osteopenia many months ago. And to be honest with you, they're now shoved waaaay back in the cabinet below the bathroom sink. I believe one is Citracal and the other is the one below...why not have a little chocolate with your calcium. LOL! But I basically got spooked off of them because of the digestive "issues" and abandoned ship, so to speak.

I've got to do better. I tend to buy supplements and not take them...a terrible, terrible habit! Thank you very much for the tip on the calcium citrate. The Viactive does say it's calcium carbonate...along with the not so good for you ingredients that make it taste yummy. 😄

Viactiv Calcium + Vitamin D Supplement Soft Chews, Milk Chocolate, 100 Ct - image 1 of 10

Shelbelle · ‎03-09-2010

I use Doctors Best K2 MK-7, which is from chickpeas. most are from a fermented soy called Natto, which I would prefer not to use.

Ainhisg · ‎03-09-2010

@Icegoddess she didn't say about whether to take it separately or together, and that is one question I forgot to ask. I hate to message her again, because...well...she has other patients besides myself. lol I've gone back and done more reading, and again...I find literature that says take it together and other literature that says to take it separately, so there must not be a general consensus.

I do know that D and K are fat-soluable, and I have read that they're best absorbed with meals that have 11g of fat in them. I have also read to take D in the morning, as it can have an energizing affect on the brain similar to what vitamin D has when absorbed from the sun. I eat an early lunch (10:30 to 11am), and take my multi-vitamin and one calcium tablet then, as I usually have enough fat at that meal if I include a small amount of nuts. I plan on taking the D3/K2 at that meal for the fat reason alone. I have also read that in some individuals, K2 can be energizing, so that is another reason I'm going to take them together at lunch. If that works out, then I might try K at dinner to see if I can handle taking it so close to bedtime. That being said, Andrew Lessman who many people revere...lol...has a product with both vitamins together in it, so if he thinks it's fine to take together, then... lol

Thank you for the well wishes on my bone health, and the same back to you! If I can keep them, my heart, and my brain in good shape, how blessed I will be!

Ainhisg · ‎03-09-2010

@PansyBoo you are so funny. lol Those chews look so good! I love chocolate; it is my favorite food group on the planet. lol

The Citracal uses calcium citrate, so it should have been a better experience for you...but I guess not. I wonder if you took half of a dose if you would have the same issue? Like, if you're supposed to take 2 tablets, what if you took one and divided it in half taking one half at lunch and one half at dinner? I know it's not all the calcium you need, but it would be a start.

The body can only absorb 500 to 600mg of calcium at one time. Because I sometimes take other supplements with some calcium in them at the same time or are eating other things with my meal that have calcium in them, I take one calcium tablet at lunch (250mg) and one calcium tablet at dinner (250mg).

Ainhisg · ‎03-09-2010

@Shelbelle that is the one I bought because it has a patented form of MK7. Have you noticed it making you wide-awake, or more tired, or giving you side effects? I assume not, since you take it regularly. Most reviews say they have no issues with it. With which meal do you take it?

Shelbelle · ‎03-09-2010

@Ainhisg wrote:
@Shelbelle that is the one I bought because it has a patented form of MK7. Have you noticed it making you wide-awake, or more tired, or giving you side effects? I assume not, since you take it regularly. Most reviews say they have no issues with it. With which meal do you take it?

I think you and I have had this discussion before and I was the one who told you to try Doc Best. Been taking it for years just before lunch, take it with my calcium and D and collagen, magnesium, and phytoceramides. I also add 10 mg of Bioperine to aid in absorption. No side effects. So glad it is working for you.