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K2 supplements mk4 or mk7 or combination?
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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FYI: I take 1 tab of Ultra k MK-4. From SFI Health 3 times a day. I order from Fullscript. Each cap contains the 15 that you need per serving to get 45 per day. Take care ladies.
Read: Rebuild Your Bones, The 12-week Osteoporosis Protocol.
It explains How much MK4 and MK7 with the addition of D3. The Japanese have been using this protocol since 1995.
In brief it explains the prescription strength that the Japanese and most of Asia prescribe now.
Basically K2 MK 4 15MG three times a day for bone health., K2 MK7 800mcg daily for dietary health. As we age we do not make enough K2, thus the bone loss and need to supplement. Do your own research. Cut out caffeine, sugar and alcohol.
A 2020 study found no additional benefit of 45mg vs. 5mg.
https://profiles.wustl.edu/en/publications/maximal-dose-response-of-vitamin-k2-menaquinone-4-on-undercarboxy
This study found that evidence for MK7 benefits is extremely limited.
https://academic.oup.com/ndt/article/38/10/2105/7190649
As for the book you mentioned, I've never seen so many one-star reviews on Amazon- including several from physicians.
Many functional practitioners site the Japanese studies with mk-4 45mg, such as Dr. Millman. The 2020 study is interesting for sure. It would be nice to see how well the study was done and to have it replicated.
My General Practitioner and Cancer Clinic Dr. Suggest D3 and K2 for overall health benefits. I am terrified of the fracture risk from taking meds to strengthen my bones!
Just one more area that needs more research. I was amazed that my new endocrinologist was thrilled to hear I was already taking K2, as well as Magnesium. I was impressed with a doctor who had some nutritional knowledge! He didn’t seem to care which one I took. I tried MK7 at first, because it was cheaper and had a longer half-life, but I am one of those few people who experienced palpitations with it. I am prone to those anyway, so it likely doesn’t bother most people. I settled on MK4, and the only brand I could find at the health food store was Carlson. I take two tablets a day, each 5 mg for a total of 10. I know the Japanese study was with 45, but I tend to under-dose with most things. I take the morning one with my D3 and the evening one alone with dinner. Was confused about whether or not to take them together in case they compete, so I do take the middle road on that as well.
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2 Reactions@glojo
Thank you for posting your experience with MK7 and palpitations! I am also prone to palpitations and have been experiencing them frequently for many months now and have been trying to narrow down causes. I will discontinue MK7 and purchase the MK4 today and see if it makes a difference. I have experienced palpitations on and off since I was 20 and so far the only supplement I have found to cause them (in my case) is COQ10. I will start doing some research today on MK7 and I am so thankful for this community on Mayo. Blessings to you!
Magnesium supplements also work for me, after having ruled out any cardiac issues causing the palpitations. I am not a doctor and do not know your history, of course.