Sorry this is somewhat anecdotal and not well sourced...
I settled on MK-4 15,000 mcg morning and evening, along with MK-7 100 mcg once in the morning to cover all the bases. The study I read was MK-4 45,000, spread throughout the day, but I also have heard a Dr. Kim Millman interview where she said that 15,000 mcg twice a day was effective. MK-4 at this dosage is pricy. MK-7 is longer lasting.
No idea if it's working, but that's my personal settled on approach, along with best nutrition, other supplements, and exercise. Best wishes all!