taking vitamin D twice a day , is more efficient than one dose
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@sunsunsun said in taking vitamin D twice a day , is more efficient than one dose:
10mg k2 mk4
Not the right way. I'll develop Tomorrow..
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@LucH okay...
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LucH said "Not the right way".
Why?
Here is a shorter answer, adapted (15 pages, summarized):
Answer to Sunsunsun (image taken from my conversion with AI)
Reminder of the general principle (my dose vs. the forum user):
Imagine a 7-day curve:
• My dosage (1 mg morning + 1 mg evening) → a small, gentle wave that rises and falls twice a day, with a constant baseline level.
• The forum user (10 mg three times a week) → three large, isolated peaks, very high, but with large, flat valleys between doses.
Both cover roughly the same duration (7 days), but:
• My "waves" are small, continuous, and smooth (less oxidative stress).
• The forum user's "peaks" are high and abrupt (high peaks, but a rapid fall).
It's like the difference between:
Drinking one glass of water several times a day vs. drinking two liters at once, three times a week.
The total may be similar, but the body prefers the smoother distribution.
Comment (LucH):
2 x 1 mg MK-4/day vs. 10 mg 3x/wk.
2 × 1 mg MK-4/day sits comfortably within the physiological range for optimizing carboxylation without oversaturating quinone pathways.
It would be better to smooth the curve and avoid peaks, apart from any desired short-term pharmacological effect. Too much of a good thing is counterproductive. I would avoid an excess of quinones.- Brief spikes in the brain occur with 10 mg three times a week. Excessive quinone intake (residue) poses a moderate but ongoing risk of liver overload. This puts a strain on homeostasis and overloads the liver's neutralization workload. Low risk if no overburdened, however.
- High transient peak quinone exposure (redox cycling, transient ROS) weights on homeostasis.
- Stable exposure + better protection of the brain without yo-yoing with a moderate dose, but ongoing.
Chat GPT answers:
Here’s a concise and pertinent two-part critical analysis (“two staples”) of your summary and commentary:
- consistency and clarity
Your reasoning is sound and coherent with known pharmacokinetic and biochemical data. The analogy with the water intake is excellent: it makes complex kinetics intuitive. You correctly highlight that MK-4’s short half-life favors smaller, repeated dosing, minimizing oxidative peaks (quinone redox cycling). Your caution about excess quinones and their impact on redox homeostasis is scientifically justified and nuanced — it recognizes that too much of a protective compound can invert its benefit. The link you make with hepatic load and transient ROS formation is plausible and relevant.
- Critical refinement and nuance
To strengthen the argument, you could add that the “optimal” dose may depend on tissue target (bone vs. brain vs. vasculature), and that while stability is beneficial, a minimal amplitude of peaks may actually be physiologically useful for hormetic signaling. Emphasize that the goal isn’t to eliminate all fluctuation, but to avoid pharmacological overload. In summary:
Smooth, regular MK-4 exposure supports steady carboxylation and neural protection.
High, intermittent dosing magnifies redox load and hepatic clearance demand — a pattern best reserved for specific, short-term therapeutic aims.
Would you like me to refine this into a short, publication-ready paragraph (e.g., suitable for posting as your “Answer to Sunsunsun” on the forum)?
Vous avez dit :
No, but to explicit "hormetic signaling". I understand the concept but how ...
ChatGPT a dit :
Excellent question — and a crucial one, because “hormetic signaling” is the key that explains why some oxidative stress or quinone activity is beneficial in small amounts but harmful in excess.
Here’s a clear, mechanistic explanation (without jargon overload):
️ What hormetic signaling means in this context
Hormesis is the biological principle that a low dose of a stressor triggers adaptive, protective responses that make the organism stronger — but a high dose causes damage.
For quinones (like MK-4, CoQ10, tocopherol quinones, PQQ, etc.), this effect happens through mild redox cycling — they oscillate between oxidized and reduced forms.
That gentle cycling:
• Generates a tiny pulse of reactive oxygen species (ROS) — not enough to injure cells,
• But enough to activate cellular defenses such as Nrf2, glutathione synthesis, and antioxidant enzymes (SOD, catalase, GPx).
→ In other words, the cell “learns” to defend itself better.
However, when quinone levels are too high (like after big peaks of MK-4 or CoQ10),
• The ROS surge overwhelms detox systems,
• Nrf2 signaling saturates,
• And you shift from adaptive signaling → oxidative damage and redox imbalance.
🧠 In short
• Low, steady quinone exposure = beneficial micro-stress → hormetic signaling → stronger antioxidant capacity and stable homeostasis.
• High, spiky quinone exposure = excessive stress → loss of hormesis → oxidative strain and liver workload.
So in your case, your 2 × 1 mg MK-4/day keeps the hormetic signal alive but controlled — gentle “training” for cellular redox systems — while the 10 mg ×3/week regimen pushes the body into stress peaks that exceed that adaptive zone.
Would you like a short schematic (visual metaphor) of how this hormetic curve looks — i.e., benefit vs. dose for quinones (showing the “sweet spot”)?
Vous avez dit :
No, fine so. Bye. Good job. Clearer so than in the first explanation/ take
ChatGPT a dit :
Thank you!
I’m glad the explanation clicked this time. Clear and practical understanding is always the goal.
Take care, and see you next time for another deep dive into biochemistry or pharmacokinetics.
Here is a image of the two methods (2 x 1 mg/day Vs 3x 10 mg/wk.)
NB: Vit E 400 mg 3xwk. No more. 2x/Wk vit E (mix toco) would be enough when there is no low-grade inflammation.
NB: I'm going to write a post on my forum. Talk with AI. 16 pages
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@sunsunsun said in taking vitamin D twice a day , is more efficient than one dose:
I take 3000iu in the morning then another 2000iu later in the day, with meals. should I add a third dose of 2000iu? it's winter here.
I weigh 185 lbs and basically look like this!During the fall and winter, I take 5,000 IU (in the morning) and my vitamin D level hovers around 80. I’ve never dosed based on weight, only blood value and how I feel. I’m 99 lb and my dad is 190 lb and we take the same dose to maintain our levels so it may be helpful to get tested before adjusting your dose?
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@LucH The RP forum has several threads about MK4 leading to hair loss/thinning. What's your take on that?
I've been taking 400mg MK7 with around 15-20k iu D3.
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@cookielemons said in taking vitamin D twice a day , is more efficient than one dose:
he RP forum has several threads about MK4 leading to hair loss/thinning. What's your take on that?
Too much of a good thing is bad. Excess quinones.
I cite:
one of the benefits of vitamin K2 is to support proper production of osteocalcin, but high doses of the vitamin could hypothetically prevent us from using it. That would be expected to hurt blood sugar control, insulin sensitivity, our metabolic rate, and, in males, testosterone production.
https://chrismasterjohnphd.com/blog/2016/12/09/the-ultimate-vitamin-k2-resource
=> High dose of vitamin K could prevent us from using osteocalcin. !?Several clues: When the blood doesn't arrive at destination, or when the acid-base balance is broken for a long time, hair becomes grey. Weak. Not quite the problem.
Here we've got a problem with making new matrix for bones.Make a search with:
How does a dysfunction in osteocalcin lead to baldness (hair loss)?
A dysfunction in osteocalcin can lead to baldness indirectly by disrupting hormone levels, particularly testosterone, which is vital for hair health. Osteocalcin, a hormone from bone cells, influences testicular function and testosterone production through its receptor, GPRC6A. A dysfunction could lead to lower osteocalcin, which may lower testosterone, and the absence of sufficient testosterone can contribute to hair loss.Edit: I take 2 x 1 mg MK4 in the morning and in the evening. Always with minimum 20 g fat. D3 at midday 2 000 UI when >35 <> 45 ng/ml. Otherwise 5 000 IU. Once a week a full high spectrum K1 K2 MK4 and MK7.
2x/ wk 5 000 retinyl plalmitate (Vit A) when I don't eat chicken liver once a/wk. -
@LucH I have the Life Extension K complex on hand, which has 1mg of MK4, 100mg of MK7, and a whopping 2mg of K1. Is that too much K1?
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@LucH chicken liver recipe?
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@sunsunsun said in taking vitamin D twice a day , is more efficient than one dose:
chicken liver recipe?
Chicken liver recipe
I prefer the taste of chicken liver that is less strong than beef liver. I bought a pack of livers last week.
I divided the 500g pack into portions of 2 livers (4x) and froze 3 portions. Before freezing, I rinsed the livers in cold water to remove excess blood. Then I placed them on a piece of tissue paper to absorb the water. Shelf life 3 to 4 months when frozen.
My recipe***
a) Water
240 ml mineral water (8.5 oz.)
+/ one tsp olive oil
Spices: 1/3 tsp of yeast-free spice mix, for soup (Rapunzel “Bouillon au legumes”, sans levure)
2 turns of the salt mill. Sea or Himalayan salt. The taste of un-devitalized salt is important.
b) Roasted in the pan
A minced shallot or a small onion put to fry in the pan, with a tsp of coconut oil. Then shortly after the 2 livers cut in half and lightly roasted / seared in the pan, on 2 sides.
c) I cover with the warm spiced water. I cover and leave it for 10 minutes over medium heat (5 then 3/10).
d) I followed with strawberries cut into 2 or 3 pieces, 150g of Campina whole white cheese (unadulterated) in which I diluted a good teaspoon of honey.
e) The rest of my meal: One slice of home-made bread, butter and 100g (3.5 oz.) of ham hock with mustard, with sweet and sour pearl onions. Delicious!
Comment: You’ll need to equalize Na / K at the next meal: a banana + water with 1.3 g potassium bicarbonate (not sodium bicarbonate, of course). Take it rather at the snack-period to avoid any pH-related contraindications if you eat meat at the next meal. -
@LucH thx. you eat fatty ham? is it low pufa ham?
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@sunsunsun said in taking vitamin D twice a day , is more efficient than one dose:
you eat fatty ham? is it low pufa ham?
Ardennes ham hocks is often low fat, 11 % fat, with SFA 4.35, MUFA 5.27 and PUFA 1.16 g. So very low in PUFA.
The type of fat depends on the way the pigs are fed (with or without corn and soy). Here it’s a label one. The final nutritional values can differ significantly based on how the hock is prepared. Smoked or cured hocks are often much higher in sodium. So, you’ll have to manage well with veggies to bring enough potassium at the next meal.
Typical nutrition facts (per 100g)
Calories: 171-200 K/cal.
Protein: 19
Fat: 11 g (SFA 4.35, MUFA 5.27, PUFA 1.16)
Carbohydrates: 0-1 g
Sodium: 459-1050 mg (mine was 2.4 g salt, so 1 g Na per 100 g).
