1. < Osteoporosis & Bone Health
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Vitamin K: High Doses of MK-4 and MK-7 Show Promising Results

Posted by daisy17 @daisy17, Apr 7 12:07pm

It seems as though doctors in the U.S. focus primarily on medications to treat osteoporosis, many of which have undesirable side effects.

I find it curious that doctors never seem to mention taking high doses of Vitamin K, which has few side effects and has shown promising results in Japanese studies that indicate vitamin K2, specifically MK-4 and MK-7, may improve bone health. MK-4 has been prescribed for osteoporosis in Japan because studies there showed it had benefits in bone density and strength.

Based on this information, I recently started taking 180mcg of Menaquinone-7 (MK7) TrueVantage brand and 45,000 mcg (45 mg) of vitamin K2 (menaquinone-4) - Life Extension K2 High Potency brand.

AI Assist says that it's okay to take both forms: “Taking vitamin K2 in both MK-4 and MK-7 forms together can be beneficial, as they have different properties and roles in the body. MK-4 has a shorter half-life and is quickly metabolized, while MK-7 has a longer half-life and remains active for a longer period, supporting continuous bone and cardiovascular health. Combining both forms may provide comprehensive support for bone health and calcium metabolism.”

Here are a couple articles on this: https://naturalhealthresearch.org/vitamin-k2-and-bone-loss/
https://www.lifeextension.com/magazine/2022/3/bone-loss-vitamin-k-high-dose

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

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daisy17 | @daisy17 | Apr 30 10:29pm
In reply to @singingbones "@daisy17 - I don't plan to do that at this time although it is advised. I..." + (show)
Profile picture for singingbones @singingbones

@daisy17 - I don't plan to do that at this time although it is advised. I want to see what impact my modified strength exercises, nutrition & hormones will have on my bone health first. I realize there's a risk of losing gains, but I no longer want to be on a bone drug when so many of my friends have successfully avoided them. The REMS scan will give me a good indication of my progress at approx 6 mo out when I can reevaluate. I can also self-pay for bone turnover markers which will reflect changes sooner. That's the plan today. Tomorrow it could change!

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@singingbones Do you think more women are avoiding the bone drugs now? I am but I always feel like the exception.

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singingbones | @singingbones | Apr 30 11:48pm
In reply to @daisy17 "@singingbones Do you think more women are avoiding the bone drugs now? I am but I..." + (show)
Profile picture for daisy17 @daisy17

@singingbones Do you think more women are avoiding the bone drugs now? I am but I always feel like the exception.

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@daisy17 - in my little world, it definitely seems like it. I'm in an exercise class designed for those w/osteoporosis. I think I'm only one of two who are on these drugs. Everyone else either had a bad experience on the drugs & no longer on them, or has decided to improve density w/exercise, etc.

I frequently read the Inspire.com forum on OP & feel like I'm in good company with those wrestling with these decisions. You are definitely not the exception.

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bethieb | @bethieb | May 1 5:25am
In reply to @doreenc "@missmoo I discovered Brick House Bones last year. Highly (HIGHLY) recommend it. After a few attempts..." + (show)
Profile picture for doreenc @doreenc

@missmoo I discovered Brick House Bones last year. Highly (HIGHLY) recommend it. After a few attempts at physical therapy with pts which I needed after vertebral fracture, I gave up going. And exercising on my own proved futile. Enter Dr. Lisa's videos (Brick House Bones). She has hundreds on free videos on her site. But when she offered a paid beginners program, I jumped on it. It was an exactly what I needed. This program has been a godsend. Not only am I exercising daily and safely, I'm actually liking it. I feel better, my aches and pains have reduced tremendously, and I have gained so much confidence. This has been a game-changer for me. Try her free videos. I only paid for the beginner program because I literally need someone to walk me through every step of the way.

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@doreenc I would love to exercise at home but am stymied by figuring out what equipment I need. Apparently, it's important to progress (properly) with weights in order to build bone density. It's quite an investment to buy 10-, 15-, 20-lb. dumbbell sets of 2 each, plus a bench, bands, ets. What equipment do you have for her program? Thank you!

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gravity3 | @gravity3 | May 1 6:08am
In reply to @bethieb "@doreenc I would love to exercise at home but am stymied by figuring out what equipment..." + (show)
Profile picture for bethieb @bethieb

@doreenc I would love to exercise at home but am stymied by figuring out what equipment I need. Apparently, it's important to progress (properly) with weights in order to build bone density. It's quite an investment to buy 10-, 15-, 20-lb. dumbbell sets of 2 each, plus a bench, bands, ets. What equipment do you have for her program? Thank you!

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@bethieb

Look for used equipment.

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1 reply
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kfhoz | @kfhoz | May 1 10:30am
In reply to @daisy17 "@singingbones Do you think more women are avoiding the bone drugs now? I am but I..." + (show)
Profile picture for daisy17 @daisy17

@singingbones Do you think more women are avoiding the bone drugs now? I am but I always feel like the exception.

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@daisy17 I think that those of us on this site and at the osteoporosis oriented exercise class @singingbones speaks of are the ones researching into OP.

My friends & family with OP just take the alendronate like their doctors told them, as I did for 18 months before I "got the memo" and started researching on my own. However, doctors are also slowly becoming more informed as this "silent epidemic" widens. My new PCP doctor is pro-HRT, recommending HRT before trying drugs, or at least for some of us with less severe OP who can.

Bone medications are something I plan to embrace if my BMD gets significantly worse from my current -2.x numbers. Based on my reading I want teriparatide (Forteo) followed by romosozumab (Evenity) and then rest-of-life lock-ins.

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daisy17 | @daisy17 | May 1 11:41am
In reply to @bethieb "@doreenc I would love to exercise at home but am stymied by figuring out what equipment..." + (show)
Profile picture for bethieb @bethieb

@doreenc I would love to exercise at home but am stymied by figuring out what equipment I need. Apparently, it's important to progress (properly) with weights in order to build bone density. It's quite an investment to buy 10-, 15-, 20-lb. dumbbell sets of 2 each, plus a bench, bands, ets. What equipment do you have for her program? Thank you!

Jump to this post

@bethieb Lots exercises on Brick House Bones use bands, and they aren't too expensive. Some are priced at $10-20 on Amazon. Also, I found some adjustable weight sets on Amazon for $30.

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singingbones | @singingbones | May 1 11:52am
In reply to @kfhoz "@daisy17 I think that those of us on this site and at the osteoporosis oriented exercise..." + (show)
Profile picture for kfhoz @kfhoz

@daisy17 I think that those of us on this site and at the osteoporosis oriented exercise class @singingbones speaks of are the ones researching into OP.

My friends & family with OP just take the alendronate like their doctors told them, as I did for 18 months before I "got the memo" and started researching on my own. However, doctors are also slowly becoming more informed as this "silent epidemic" widens. My new PCP doctor is pro-HRT, recommending HRT before trying drugs, or at least for some of us with less severe OP who can.

Bone medications are something I plan to embrace if my BMD gets significantly worse from my current -2.x numbers. Based on my reading I want teriparatide (Forteo) followed by romosozumab (Evenity) and then rest-of-life lock-ins.

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@kfhoz - how wonderful that you have found a dr who will recommend HRT before trying drugs. We watch videos from drs like this, but to actually have one as your own dr is truly a blessing. From what I've read & learned from friends, HRT has successfully improved their bone density.

I was touring a gym recently & educated the owner a bit on the Liftmor/Onero type exercises. I challenged him to offer that in the day time when it was obvious that the gym wasn't being used very much. As he politely listened to my discourse, he waved goodbye to the only other person in the gym: an orthopedic surgeon who has also been encouraging the owner to do the same thing! I don't think it's a coincidence that several of the youtube videos & recent books on exercise, etc for OP are being promoted by former orthopedic surgeons.

I shared what I've learned & my personal bone journey w/my adult daughters. The 51-yr old one told her gyn & then a DXA was immediately ordered. She already had the beginnings of osteopenia. However, this generation is better educated on HRT, nutrition, supplementation & exercises to stay on the preventative side of this epidemic.

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1 reply
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gravity3 | @gravity3 | May 1 1:18pm
In reply to @singingbones "@kfhoz - how wonderful that you have found a dr who will recommend HRT before trying..." + (show)
Profile picture for singingbones @singingbones

@kfhoz - how wonderful that you have found a dr who will recommend HRT before trying drugs. We watch videos from drs like this, but to actually have one as your own dr is truly a blessing. From what I've read & learned from friends, HRT has successfully improved their bone density.

I was touring a gym recently & educated the owner a bit on the Liftmor/Onero type exercises. I challenged him to offer that in the day time when it was obvious that the gym wasn't being used very much. As he politely listened to my discourse, he waved goodbye to the only other person in the gym: an orthopedic surgeon who has also been encouraging the owner to do the same thing! I don't think it's a coincidence that several of the youtube videos & recent books on exercise, etc for OP are being promoted by former orthopedic surgeons.

I shared what I've learned & my personal bone journey w/my adult daughters. The 51-yr old one told her gyn & then a DXA was immediately ordered. She already had the beginnings of osteopenia. However, this generation is better educated on HRT, nutrition, supplementation & exercises to stay on the preventative side of this epidemic.

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@singingbones

So good to hear she had a dexa at 51. In my opinion dexa scans are started much too late.

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osteoprob48 | @osteoprob48 | May 6 9:38am

I would agree with physicians focusing on medications such as Prolia and others and not looking at MK 4 where numerous studies have noted benefit. The response re MK4 I received was it is not FDA approved and so could not recommend it.

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