This video addresses a common question: How much Vitamin K2 should you take through supplements? Unlike Vitamin K1, which is recycled in the body, Vitamin K2 isn’t, suggesting a higher daily need. Dive into the current understanding of Vitamin K2 requirements, including safe intake levels and health maintenance doses for adults and children, focusing on MK7 form. Additionally, the video explores the synergy between Vitamin K2 and Vitamin D, setting the stage for understanding their optimal ratio in supplementation.
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What is the Best Ratio of Vitamin K2 to Vitamin D?
Transcript
Wondering how much vitamin K two you should be taking from supplements if you’re not getting enough from foods. The current recommended intake for vitamin K is based on vitamin K one, not vitamin K two. Vitamin K one is recycled in our body, so our need for it is pretty low. Deficiency of K one is rare and almost never due to lack of intake. Vitamin K one comes from green leafy vegetables, so eating a small amount of those once in a while will typically stave off deficiency of vitamin K one. Vitamin K two is different. It’s not recycled in the body, so we likely need more of it than we do of K one. Researchers are still working out a recommended intake of K two. However, it has undergone safety studies that show that it’s safe in very high amounts. That doesn’t mean you need to take it in very high amounts. Health maintenance doses for adults seem to be around the 100 or 120 microgram mark. Now, this is referring to MK seven, and in places where people eat more Vitamin K two foods, this intake seems to maintain the benefits when it comes to kids studies and kids use around the 45 to 50 gram microgram mark. Again, MK seven, but we know vitamin K two doesn’t work alone and it partners with vitamin D, so how much D and K two need to be taken together? In other words, what’s an optimal ratio between D and K two? I’ll explain in the next video.