How much vitamin D/K2 is needed to reach optimal levels? And what changes during menopause? Is it true that it causes hypercalcemia?
Are you looking to optimize your body's absorption of vitamin D3 and K2?
Are you curious whether it is better to take them together or separately?
In our article, you'll discover the key to optimal absorption of these important vitamins.
Vitamin D3 and vitamin K2 are both essential for bone health and the proper functioning of the immune system.
However, it is important to understand how to combine these vitamins to maximize their benefits.
Some studies suggest that taking vitamin D3 and K2 at the same time may improve the absorption and utilization of calcium by the bones.
Others argue that separate supplementation may be more appropriate to meet specific body needs.
Let's explore the various studies and insights to better understand this issue and guide you to the best choice for you.
You'll discover the advantages and disadvantages of taking the two vitamins together or separately, and how to optimize absorption to achieve the best possible results.
Ready to discover the secrets to optimal vitamin D3 and K2 absorption? Read on!
Claudio Tozzi
In the Paleolithic era, we lived for millions of years in the African savannah, where we spent all day in the sun, naked, in an area with few trees.
This meant that the production of this precious substance, Vitamin D, through our skin, was so high every day that evolution had to shield it with very dark skin.
For this reason, almost every cell in the body contains a vitamin D receptor.
However, about 100,000 years ago we left Africa and went to places (especially in the northern hemisphere) where it was very cold, forcing us to cover ourselves with animal skins and even take shelter inside caves, but in this way we shielded ourselves from the sun's rays and consequently the related production of vitamin D.
Not to mention that we also settled in places, like present-day Scandinavia, where there is almost no sun.
Currently, the majority of doctors do not even test their patients for vitamin D, and when they do, they usually recommend 25,000 IU every 15 days, or worse, every month.
In reality, these dosages are practically useless, so much so that just recently the Italian Ministry of Health increased the daily dose of vitamin D3 that can be taken as a supplement from 1000 to 2000 IU.
Furthermore, since 2011, the American Endocrine Society has revised the international guidelines, with doses of Vitamin D reaching up to 10,000 IU per day without causing any toxicity.
The document, completely translated into Italian, can be viewed in its entirety in the Files section of my Facebook group " Paleoitalia " ---> HERE
After all these conflicting recommendations, it's obvious that people might get totally confused.
So what's the truth? How much vitamin D does our body need? At what level is vitamin D truly excessive or toxic? And what happens in the case of menopause?
Well, some researchers conducted a study (published in the "Journal Dermato-Endocrinology Volume 9, 2017") to find these answers.
A total of 3,882 participants were included in the study, with an average age of 60. Less than 1% of participants were considered underweight, 35.5% had a normal BMI, 37.0% were overweight, and 27.5% were obese.
The Body Mass Index (BMI) is a widely used parameter to obtain a general assessment of one's body weight.
It relates a person's height to their weight using a simple mathematical formula. It's calculated by dividing the person's weight in kilograms by the square of their height in meters.
The result of this formula classifies the subject into a weight range which can be: normal - underweight - overweight - medium-grade obesity - high-grade obesity.
At the start of the study, 55% of participants reported taking vitamin D.
The average vitamin D dose increased from 2,106 IU per day at the start of the study to 6,767 IU daily about a year later.
Mean vitamin D levels increased from 34.8 ng/ml to 50.4 ng/ml during this period.
The researchers wanted to determine the dosage needed to achieve healthy vitamin D levels, defined as levels of 40 ng/ml or higher.
They also wanted to determine the incidence of side effects, including hypercalcemia, the presumed cause of vitamin D non-prescription by 90% of the world's doctors.
Here's what the researchers found:
1) Changes in vitamin D levels were influenced by vitamin D dosages, body mass index (BMI), and vitamin D levels at baseline.
2) Participants who had vitamin D deficiency (<20 ng/ml) at baseline experienced a greater increase in vitamin D levels than those with vitamin D deficiency or vitamin D sufficient levels at baseline.
3) Participants without vitamin D deficiency at baseline experienced a more insensitive response to the same dose of vitamin D than those with vitamin D deficiency.
4) The response to vitamin D supplementation was lessened with increasing BMI. In other words, obese individuals required the greatest supplementation to achieve sufficient levels; whereas those with normal weight or underweight required minimal supplementation to achieve sufficient levels.
5) For subjects with a normal BMI, an intake of at least 6000 IU per day of vitamin D3 was required to achieve a vitamin D status above 40 ng/ml.
6) Overweight participants required vitamin D3 intake of at least 7,000 IU per day to achieve a vitamin D status above 40 ng/ml.
7) Obese participants required vitamin D3 intake of at least 8,000 IU per day to achieve a vitamin D status above 40 ng/ml.
8) The mean calcium level did not change from the beginning to the end of the study.
9) A subgroup of participants (285) did not experience a significant increase in vitamin D status, despite reporting significant vitamin D intakes (>4000 IU per day).
The researchers determined that this was likely due to intestinal malabsorption, but noncompliance (i.e., the subjects did not take vitamin D3) undoubtedly also played a role. (For example, the noncompliance rate with antihypertensive drugs is about 30%).
10) Twenty new cases of hypercalcemia occurred between the start and end of the study. Those with vitamin D levels below 40 ng/ml were more likely to develop hypercalcemia than those with vitamin D levels of 40 ng/ml or higher.
That is, exactly the opposite of what 90% of doctors in the world think , that is, excessive levels of vitamin D would increase calcemia, thus causing damage to the arteries, producing kidney stones, etc.
In fact, the researchers found that the incidence of hypercalciuria actually decreased after vitamin D supplementation , starting from a total of 67 hypercalciuric cases, but at follow-up (i.e. a series of scheduled periodic checks) 67% were no longer hypercalciuric.
Furthermore, it is important to note that none of the participants developed any evidence of clinical vitamin D toxicity, consisting of hypercalcemia and 25(OH)D > 200 ng/ml, fatigue, anorexia, abdominal pain, frequent urination, irritability, excessive thirst, nausea, and sometimes vomiting.
Biochemical vitamin D toxicity would consist of a value greater than 200 ng/ml, hypercalcemia, and a suppressed PTH (parathyroid hormone) level without clinical symptoms, but none of the participants experienced this.
Because most laboratories identify the normal range of 25(OH)D at 30-100 ng/ml, some doctors believe that 25(OH)D above 100 ng/ml is toxicity.
It's not, of course, in fact it's usually just hypervitaminosis D which in any case in 99% of cases doesn't lead to any consequences.
The researchers concluded:
"Vitamin D doses greater than 6,000 IU/d have been required to achieve serum 25(OH)D concentrations greater than 100 nmol/L [40 ng/ml], primarily in individuals who were overweight or obese, with no evidence of toxicity."
One thing the authors failed to mention is the role genetics may play in this.
For example, the gene that codes for 25-hydroxylase has a genetically determined variation in its transcription and some people have more 25-hydroxylase than others and will therefore get higher 25(OH)D levels than others.
Taking these findings into account, taking genetics into account, the only way to be sure you have more than 40 ng/ml of vitamin D in your blood is to take a simple 25(OH)D test at any testing laboratory.
In reality, in the case of autoimmune diseases, tumors, etc., or if you practice medium-high intensity sports, the recommended level is 75-80 ng/ml and in this case it is advisable to take 10,000 IU per day of Vitamin D3 together with 1000 mcg of Vitamin K2-MK7 which plays a fundamental role in the metabolism of D3 and eliminates any calcification in the arteries.
The ratio should be 1000 IU of vitamin D along with 100 mcg of vitamin K2-MK7 (no MK4, MK9).
How does vitamin D dosage change during menopause?
Menopause is a very delicate time for every woman. The hormonal imbalance that occurs in this new spring of life can lead to the onset of certain contingent pathologies, first and foremost osteoporosis, as well as specific symptoms such as hot flashes.
The latest scientific discoveries have revealed that among osteoporosis, hot flashes, and vitamin D, the latter plays a fundamental role in preventing these disorders, which debilitate women's social lives and damage bones both alone and in combination with two other essential trace elements: calcium and magnesium.
There is a large body of research supporting the effectiveness of vitamin D in combination with calcium in preventing osteoporosis and slowing its progression in people over 50, particularly postmenopausal women.
This manifests itself as a slight increase in bone mineral density, often accompanied by a reduced risk of fracture.
According to several authors, studies have clearly demonstrated that, to be effective, vitamin D supplementation must be accompanied by a calcium supplement and be continuous.
According to other researchers, vitamin D alone (700 IU or more per day) has been shown to prevent fractures and falls, regardless of calcium intake.
However, the results of one clinical trial indicate that the preventive effect of vitamin D (400 to 7,000 IU) on osteoporosis-related fractures is hypothetical. Similarly, the preventive role of vitamin D (over 400 IU daily for at least 6 months) in preventing osteoporosis in postmenopausal women appears unclear, according to a meta-analysis of 25 randomized clinical trials.
So what is the recommended vitamin D dosage during menopause? It depends primarily on age and health, and whether vitamin D is taken as a precaution or as a treatment.
In particular in the preventive case:
• For healthy people under 50: a daily supplement of 400 IU to 1,000 IU (10-25 micrograms) of vitamin D and a dietary intake of 1,200 mg of calcium, supplemented as needed.
• For people aged 50 years and older: a supplement of 800 IU to 2,000 IU (20-50 micrograms) of vitamin D per day and a dietary calcium intake of 1,200 mg, supplementing if needed.
Osteoporosis Treatment (for those affected):
• 800 IU to 2000 IU (20-50 micrograms) of vitamin D daily as a supplement (the optimal dosage is determined by your healthcare provider) and a dietary calcium intake of 1,200 mg, supplemented if needed.
To be effective, vitamin D and calcium intake must be continuous.
Diagnosis and treatment of osteoporosis require medical monitoring.
Vitamin D can be taken at any time of the day: during, before, after, or between meals.
Since the body appears to be unable to absorb more than 500 mg of calcium at a time, it is recommended to take supplements in doses of 500 mg or less, 2 or 3 times a day, with meals.
Magnesium, an effective ally of vitamin D for all women
Magnesium ( HERE ) is a versatile mineral.
It plays a role in over 600 processes in the body. This powerful mineral influences, for example, the hormonal system, regulates the interaction between muscles and nerves, and helps strengthen bones.
Women go through many stages in their lives that can trigger magnesium deficiency, so they need to make sure they get enough magnesium.
Magnesium during pregnancy and breastfeeding.
Pregnancy takes a heavy toll on the body's performance, so it's no surprise that it often results in magnesium deficiency. On the one hand, the mother-to-be's body increasingly excretes magnesium through the kidneys due to metabolic changes; on the other, the developing baby's magnesium needs also increase over time.
How much magnesium do you need during menopause?
Like puberty and pregnancy, menopause represents a period of upheaval in a woman's life. The production of hormones like estrogen and progesterone begins to decline as you approach 50. Within the body, this affects, among other things, the autonomic nervous system, which is responsible for regulating things like metabolism, the cardiovascular system, and the gastrointestinal tract.
This is often associated with typical menopause symptoms such as sweating, tachycardia, constipation, headaches, or calf cramps. Magnesium supports the healthy function of muscles, bones, and nerves.
Magnesium is also important for bone health. Over 60% of all magnesium in the body is stored in the bones.
Osteogenic cells require magnesium to function properly. Magnesium deficiency can lead to decreased bone stability and thus promote osteoporosis. Adequate magnesium intake is also important for maintaining calcium in the bones, as magnesium is involved in the hormonal regulation of calcium balance.
Magnesium is a vital mineral, and women in particular experience multiple levels of deficiency. Adults should consume 300–400 mg of magnesium per day, according to the DA-CH Nutrition Society.
Checking your Vitamin D blood levels is essential at every stage of life.
So, to recap, the protocol to follow is this:
1) Do blood tests (Vitamin D - 25 OH)
2) If the result is at least 40 ng/ml and NOT in the presence of autoimmune diseases, tumors and sports activities, get as much sun as possible in summer and at least 2000 IU per day in winter, without protection (it would not produce vitamin D).
3) However, in 90% of cases the result will always be below 40 ng/ml, so in this case take 10,000 IU per day of Vitamin D3 together with 1000 mg of Vitamin K2-MK7
For example:
A) 30 drops of " Savana D3 Raw" per day (or in 5 soft-gel capsules )
B) 5 mini-tablets (2 at breakfast - 2 at lunch - 1 at dinner) of "Primal K2 1000" .
In general, avoid vitamin D supplements based on sunflower oil, which are very cheap, but this oil damages the intestine by creating so-called "leaky gut," which triggers practically all autoimmune diseases.
Basically, you take vitamin D to heal yourself, but the product contains something that actually makes the situation worse. So, choose products made with olive oil, preferably organic extra virgin olive oil, and you won't have any problems.
Also, vitamin K2-MK7 should NOT be derived from soy "natto" (like 90% of commercial products), but from other plant sources. Also avoid the MK4 and MK9 forms.
4) Repeat the test after two months; if the value has reached at least 40 ng/ml, take a maintenance dose of 7000-8000 IU per day and get as much sun as possible in winter, without protection.
5) In the presence of autoimmune diseases, tumors, etc. or if you practice medium-high level sports activities, the blood value to be achieved is at least 75-80 ng/ml.
The dosage in this case will always be the same, that is 10,000 IU per day of Vitamin D3 together with 1000 mg of Vitamin K2-MK7, that is:
A) 30 drops of " Savana D3 Raw" per day (or in 5 soft-gel capsules )
B) 5 mini-tablets (2 at breakfast - 2 at lunch - 1 at dinner) of "Primal K2 1000" .
6) Repeat the test after two months; if the value has reached at least 75-80 ng/ml, take a maintenance dose of 7000-8000 IU per day and get as much sun as possible in winter, without protection.
If these values have not been reached, continue for another month the dosage of 10,000 IU per day of Vitamin D3 together with 1000 mg of Vitamin K2-MK7
Repeat the blood test again and if the value reached is the desired one, i.e. 75-80 ng/ml, lower the dose only slightly, such as 8000 IU of vitamin D + 800 mcg of vitamin K2 and get as much sun as possible in winter, without protection.
If this is not the case, continue with the classic dose 10,000 D-1000 K2 for another month.
Don't worry if you accidentally exceed 100 or even 200 ng/ml; as you read above, it's absolutely not toxic in any way. For example, a black African has an average of 110 ng/ml of vitamin D in their blood throughout their life.
Repeat the tests every 2-3 months to ensure your levels are stable at 40 ng/ml or 75-80 ng/ml. After a few months, you'll be able to determine your vitamin D absorption and maintenance status.
Ultimately, over 71,000 studies now demonstrate the effectiveness of vitamin D for our health and for enhancing athletic performance, provided it is taken in "high" doses to be truly effective. Don't be intimidated by "experts," now forever trapped in useless bureaucratic protocols; vitamin D will save your life and the lives of your children.
I conclude by saying that it's time to put an end to the myth that vitamin K2-MK7 should not be taken together with vitamin D. The current legend obsessively narrates (especially on social media) that vitamin K2-MK7 and vitamin D have the same receptors and therefore taking them together would reduce their absorption.
That is, everything is false.
In this study they demonstrated that MK-7 is absorbed with peak plasma concentrations approximately 6 hours after ingestion and has a very long half-life (time it remains in the blood) (even 24 hours).
It is therefore evident that, even if taken together, the two substances do not interfere with each other due to the differences in absorption speed.
Besides, in nature, Vitamin K2 and D are often present in the same foods (meat, ghee, etc.), so it is not clear how they worked the same way for our ancestors…