1. < Osteoporosis & Bone Health

K2 supplements mk4 or mk7 or combination?

Posted by sc614 @sc614, Jul 25, 2024

As usual, in researching osteoporosis topics I find conflicting and contradictory info and never fully make a decision on approaches. I understand the differences between the two types of k2 supplements but does anyone feel confident in choosing one over the other or do you buy both and alternate days with each? And when to take them (with d3 or at least 3 hours after ) is another topic with conflicting studies!

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sonodeka | @sonodeka | Aug 21, 2024
In reply to @sc614 "https://www.nbihealth.com/mk4-or-mk7-which-is-better-for-bones/ This article cites studies but I’m still confused!" + (show)
@sc614

https://www.nbihealth.com/mk4-or-mk7-which-is-better-for-bones/
This article cites studies but I’m still confused!

Jump to this post

Thanks for sharing that
great article! It supports what I'd heard - 15mg of mk4 3 times a day is the best for bone health. I think it needs to be divided throughout the day because of it doesn't hang around the body for long.

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sonodeka | @sonodeka | Aug 21, 2024
In reply to @255anny "If you are a member or want to subscribe - Consumer Lab has unbiased reports on..." + (show)
@255anny

If you are a member or want to subscribe - Consumer Lab has unbiased reports on K2 MK7 and MK4. The site will tell you if the supplement is worth it or not. I've been using it for years. One of their top recommendations for MK4 is Thorne liquid drops, but it also has Vit D in it. I'd rather get my D separately. I can't take MK7, makes my heart race. I remember reading that book, Vitamin K Paradox. Made some sense. My Internist said it was all marketing, don't fall for it. Hmm, ok. But those of us who are fighting Osteoporosis, it might help. I've just amped up my calcium intake. And boy, is that hard. So taking the K2MK4 is something I'd like to try. But I have to confident it's a quality product first.

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I checked Consumer Labs, and unfortunately they didn't include the brand I was using.
I'd also like a source of mk4 without included D. Too bad about the drops.

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gmom14 | @gmom14 | Aug 22, 2024
In reply to @awesomemomx2 "I am feeling the same way. I take both MK-7 and MK-4 and want to know..." + (show)
@awesomemomx2

I am feeling the same way. I take both MK-7 and MK-4 and want to know if I should continue to do so or just do MK-4. I read that the MK-7 converts to MK-4 but then I heard that MK-7 has not shown to make any difference on bone health while MK-4 at 45mg is the only one that has been shown to make a difference. Let me know if you what you decided. I would love to chat more about supplementation. I see not too many folks have commented. Please feel free to private message me if you would like. Thanks.

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I found this article to be very helpful. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-ways-to-get-vitamin-kmi

You may have to do a search on Webmd for ways to get vitamin K in your diet.

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lamd | @lamd | Jan 29 7:03pm
In reply to @sonodeka "Thanks for your reply and suggestion! I think the recommendation is 45 mg. Micrograms, mcg, get..." + (show)
@sonodeka

Thanks for your reply and suggestion! I think the recommendation is 45 mg. Micrograms, mcg, get divided by 1000 to find the mg amount, so, yes, you'd need many capsules to get to that dosage. It's super confusing - I wish they could be consistent.

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Since this conversation is from back in August, just wondering if anyone has been able to bring any clarity to this topic, MK-4 or MK-7? I am planning to try MK-7, but not sure of the dosage…any recommendations?

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1 reply
bevlevvancouverbc | @bevlevvancouverbc | Jan 30 11:08am
In reply to @lamd "Since this conversation is from back in August, just wondering if anyone has been able to..." + (show)
@lamd

Since this conversation is from back in August, just wondering if anyone has been able to bring any clarity to this topic, MK-4 or MK-7? I am planning to try MK-7, but not sure of the dosage…any recommendations?

Jump to this post

to @lamd
to @sonodeka
to @255anny
to @gmom14
to sc614 @sc614
to @awesomemomx2

Sorry if I missed anyone else on this subject:

Agree there is so much information and confusion.
I am thinking it is best to see a naturapath or dietitian
to get
the right type and dosage of this vitamin/supplement.
And how to take it for maximum benefit.

I had a registered dietitian several weeks ago,
she spent a lot of
time to look things up - time that I had to pay for,
and her information did not help me.
So, it's the luck of the draw which nutritionist
you get. Nutritionists are not cheap: mine
charged $170 an hour.

If participants want to share their information -
from credible sources only - not anecdotal.
I think that is the way forward.

Let's keep in touch.

REPLY
1 reply
sonodeka | @sonodeka | Jan 30 11:39am
In reply to @bevlevvancouverbc "to @lamd to @sonodeka to @255anny to @gmom14 to sc614 @sc614 to @awesomemomx2 Sorry if I..." + (show)
@bevlevvancouverbc

to @lamd
to @sonodeka
to @255anny
to @gmom14
to sc614 @sc614
to @awesomemomx2

Sorry if I missed anyone else on this subject:

Agree there is so much information and confusion.
I am thinking it is best to see a naturapath or dietitian
to get
the right type and dosage of this vitamin/supplement.
And how to take it for maximum benefit.

I had a registered dietitian several weeks ago,
she spent a lot of
time to look things up - time that I had to pay for,
and her information did not help me.
So, it's the luck of the draw which nutritionist
you get. Nutritionists are not cheap: mine
charged $170 an hour.

If participants want to share their information -
from credible sources only - not anecdotal.
I think that is the way forward.

Let's keep in touch.

Jump to this post

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!

REPLY
1 reply
gmom14 | @gmom14 | Jan 30 12:48pm
In reply to @sonodeka "Sorry this is somewhat anecdotal and not well sourced... I settled on MK-4 15,000 mcg morning..." + (show)
@sonodeka

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!

Jump to this post

I suggest Keith McCormick, DC. Book: Great Bones.
Carefully read pp 469-472.
Best of bones to you,
@gmom14

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1 reply
njx58 | @njx58 | Jan 30 1:48pm

There is a lot of different and conflicting information on which K2 to use. There is no consensus. The supplements Dr. Keith McCormick sells contain just 1000 mcg MK4 in the "Osteo Sustain" product, and a 750 mcg combination of MK4 and MK7 in the "Osteo Stim" product. I once asked him about products that contain 45000 mcg MK4, and he just said "no."

There is some anecdotal evidence of people experiencing arrythmias when taking MK7. Also, you have to be careful with K2 if you are on blood thinner medication.

Unfortunately, there aren't yet many great studies of MK4 and MK7. There's certainly a lot of information floating out there which gets repeated.

I take 1000 mcg MK4, split up into two 500 mcg doses. I have occasional brief arrythimias, so I don't care to experiment with MK7 in the absence of thorough medical studies.

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lamd | @lamd | Jan 30 5:46pm

Thank you all for your thoughts on this. I am working to settle on a plan. I ran into a snag and have to take a PPI for 3 months, so I am not sure what will be absorbed anyhow. I think my plan, if my stomach can handle it, is to go with 75mcg MK-7 2x per day, 500 calcium citrate 2x per day and somewhere between 500 and 1000 IU D3 2x per day. Magnesium glycinate in the evening, although I haven’t found one yet - any recommendations would be great. Once I feel like I’ve started on something at least, I would like to find a nutritionist or an endocrinologist that will consider non prescription options, at least to begin with. I find this all very stressful. Another thought is to add collagen peptides. Please note: I have no clue what I’m doing or if any of this will be helpful to improve bone density.

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sonodeka | @sonodeka | Jan 30 9:12pm
In reply to @gmom14 "I suggest Keith McCormick, DC. Book: Great Bones. Carefully read pp 469-472. Best of bones to..." + (show)
@gmom14

I suggest Keith McCormick, DC. Book: Great Bones.
Carefully read pp 469-472.
Best of bones to you,
@gmom14

Jump to this post

Thanks, I have read that section of the book before, but it was a good reminder to revisit it. I guess I have to do a bit more thinking and reading about my Mk-4 supplementation!

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