How Much Vitamin K2D3 Should I Take?
Supplementation of vitamins and minerals have been around forever. A 2019 CRN Consumer Survey on Dietary Supplements presented “the highest overall dietary supplement usage to date, with 77 percent of Americans reporting they consume dietary supplements.”The CDC goes on to show that while the most common supplement that was taken were multivitamins, vitamin D and omega-3 fatty acids, as we get older, we tend to supplement even more.
The problem with all of this supplementation is the numbers on the back of the bottle don’t always match up the numbers that are recommended. As well as the fact that women and men both generally have different recommendations. So why is this? Why wouldn’t it be simpler? What is the K2 D3 ratio? How much should I take? This is our question exactly.
It seems to come down to the difference between what the U.S. Government believes to be a recommended daily value and what our body needs to stay away from any nutrient-deficiency diseases.
Before we get into that and the k2 d3 ratio, let’s first go over the alphabet soup that sits in our research and on the back of the supplement label. WebMD breaks down some of the most common acronyms you’ll find.
“The RDA (Recommended Dietary Allowance) and the AI (Adequate Intake) are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They're tailored to women, men, and specific age groups.
The UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you'll have problems.
The DV (Daily Value) is the only measurement you'll find on food and supplement labels. That's because space is limited, and there's a need for one single reference number. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2,000 calories a day. The DV is sometimes the same as the RDA.”
Now that we have a little more of a grasp on what all of these letterings means, we can figure out for ourselves how much is suitable. Keep in mind that the RDA is a baseline amount. If you wanted to be extremely specific and obtain a pinpointed amount, it would be best to go to your doctor and receive a vitamin and mineral deficiency blood test. For those of us who just want to elevate our levels and make sure they are stable, the digging is going to be easier if we understand what we may find.
For instance, WebMD states “Scientists studying vitamin K2’s effects suggest its benefits come with a daily intake of between 10 and 45 micrograms.”In a study on Proper Calcium Use, NCBI states both “a daily dose of 180 mcg was enough to improve bone mineral density, bone strength, and cardiovascular health.”As well as, “If at least 32 mcg of vitamin K2 is present in the diet, then the risks for blood-vessel calcification and heart problems are significantly lowered, and the elasticity of the vessel wall is increased”Showing just how much these studies can confuse us in how much vitamin K we should be consuming.
With this in mind, we need to understand that obtaining an exact pinpoint number isn't really the goal, but more so finding what numbers we should make sure we stay between. This means our best bet is to go within the RDA and the UL numbers. This allows you to receive a good dose of the vitamins without overdosing and staying away from being deficient.
Vitamin K2 Dosage
Although there is government based information on how much vitamin K an individual should take per day aka "ratio", vitamin K2 isn’t as specifically detailed and is still being worked on by scientists. This is because K2 is growing as an important factor in calcium regulation, bone and cardiovascular health. For now, we have the RDA of vitamin K as 120mcg for men and 90mcg for women. So we can keep those as a safe intake. As above, we can see that even lower is acceptable. As for higher amounts, there have been studies conducted with up to 180mcg of vitamin K2 and in a Narrative Review by NCBI, they state that in cardiovascular outcomes, a dosage between 90 – 360 mcg is used. So what is K2’s UL? Well, once again, more research is needed. However, NCBI has noted that for vitamin K, “no adverse effect has been reported for individuals consuming higher amounts of vitamin K, so a Tolerable Upper Intake Level (UL) was not established. Therefore:
Between 35mcg and 360mcg of vitamin K2 is seen to be safe.
Vitamin D3 Dosage
Unfortunately for us, the same sort of situation happens for vitamin D3. Fortunately, though, we are going to debunk it too.
Firstly, in a WebMD article on “The Truth About Vitamin D,” there are multiple baselines that are recommended. The IOM Committee recommends an RDA of 600IU with a maximum intake being 3,000IU. Boston University Professor of Medicine, Physiology and Biophysics recommends 1,000 IU and the Vitamin D Council recommends 2,000 IU.
Yet, in a seven-year study, long-term hospital patients were given between 5,000 to 50,000 international units (IU) of vitamin D3. Most patients were supplemented with 5,000 to 10,000 IU per day while others with disease concerns were given up to 20,000 to 50,000 IU’s per day. It is significant to note that “There have been no cases of vitamin D3 induced hypercalcemia or any adverse events attributable to vitamin D3 supplementation in any patient.”Concluding that “long-term supplementation with vitamin D3 in doses ranging from 5000 to 50,000 IUs/day appears to be safe.” Therefore:
Between 600IU and 10,000IU per day is seen to be safe.
Here at Vybez Nutrition, our 2 in 1 Support Vitamin K2 + D3 utilizes an incredibly safe amount of the two. With 100mcg of Vitamin K2 as MK-7 and 125mcg Vitamin D3 5000 IU, you are staying firmly between the RDA and the potential UL supplied by both government recommendations and multiple studies. If you are seeking better heart, bone and immune health, our vitamin k2d3 supplement is the perfect product for you!
Written By: Kristina Innemee