I use Dr Mercola’s Vit K2, 180 mcg of MK7, made from chickpeas. I use this because it is the closest one to the dosage I wanted of 200 mcg. I take this mid morning along with my Vitamin D3 with a serving of full fat Greek yogurt. Different opinions about taking D3 and K together. One opinion is don’t take your fat soluble vitamins together because they compete for absorption. Another opinion is you need D3 for K to work so take them together. But this works for me. My MK4 is with my calcium, Osteo-K by NBI. If I take the recommended dosage I get 45 mg, which is the prescribed dosage in Japan for osteoporosis. But I only take this on the days I don’t get enough calcium from food.

At the risk of complicating the discussion I am linking a very comprehensive article on K2 forms, dosage, studies etc (It’s long so skim to relevant parts!)