What was this about Vitamin K2 specifically, esp. MK-4? Any studies around, esp. to figure out recommended dosage separately from K1?
It's one of these vitamins not (usually?) provided by a vegan diet, along with B12.
Only MK-4 is found exclusively in animal products. Other forms can be considered vegan, because they are produced by bacterial fermentation. However, with the notable exception of MK-7, most forms are produced by lactobacilli which by themselves ain't vegan
The best studied menachinones are MK-4 and MK-7, though. MK-4 has been proven efficient against osteoporosis, although in non-physiological doses of 30mg and more. It seems poorly bioavailable and is probably ineffective in normal dietary amounts, even if the diet contains large amounts of dairy. The trials with MK-4 didn't report any serious side-effects, but ingesting the non-physiological amounts probably needed for efficiacy seems not without potential risk. MK-7, however, has
shown superior bioavailability and plasma half-life and is probably effective at much lower doses. Moreover, it has a convincing safety-record even at high doses, as natto contains several milligramms per serving. Therefore, I would favor an MK-7 supplement (0,2-1mg), or alternatively eat natto once in a while (if you can stand the taste...).
Again with the 5000 IU vit. D. That's a high dose, higher than so-called maximum tolerable intake. High doses of vit. D induce hypercalcemia and hyperphosphatemia.
The officially established UL is not always up-to-date. In this case, the UL of 4000 IU is set very conservatively and, judged by most recent evidence, too low. 10.000 IU would be a more appropriate UL. Even the notoriously conservative European Food and Safety Authority (the EU counterpart to the USDA)
recently reported a NOAEL (No Adverse Efffect Level) of 10.000 IU. If you review the literature youself, you may come to the same conclusion as the
Linus Pauling Institute, which suggests a NOAEL of 50.000 IU.
First is already pretty bad, but the other is just terrible from longevity POV - phosphates in high doses cause arterial walls to stiffen, therefore high blood phosphate level might do the same.
If your phospate and calcium levels are too high, you should reduce your intake of food rich in both minerals, e.g. dairy products. You should also stay away from cola beverages and processed meat products.
I personally take 9 ug = 360 IU, suprisingly more than double EU daily recommendation, but less than US or Canada ones for adults. Now then some foods I eat are fortified, so sometimes the total dose is higher.
If you believe in homeopathy this may be a reasonable dose. Otherwise it is
way, way too low for optimum health and longevity, judged by any available evidence (and there is a lot of evidence available on that subject).
I might consider adding a supplement there, most likely the synthetic alphacalcidol (Alpha-D3, Alfa-D, Alfadiol - some of the brand names), which is less tied to calcium/phosphate metabolism, more the rest of hormonal, might be better in general with lower kidney load too. Of course might be hard to get - it is not as commonly prescribed and is not exactly a supplement.
You'd be
very ill advised to do that. Alphacalcidol is a cheap, synthetic form of vitamin D used in poultry production, which is completely non-physiological and may have deleterious long term adverse-effects.
I can only caution you against taking it!The only resonable approach when it comes to vitamin D is to
get your bloody level tested and supplement accordingly to target for 40-60ng/ml, as explained on the
website of the GrassrootsHealth initiative. I can guarantee you that you won't experience any vitamin D-caused hypercalcaemia if you stay within that range, or even if you try a 5000 IU shot in the dark, which I don't recommend nonetheless.
Edited by timar, 16 November 2013 - 03:42 PM.
