Vitamin E (Mixed Tocopherols/Tocotrienols) vs Vitamin K2 (MK-7)

Mechanism

Vitamin E family comprises 4 tocopherols (alpha, beta, gamma, delta) and 4 tocotrienols. Alpha-tocopherol is the primary lipid-soluble, chain-breaking antioxidant in cell membranes, intercepting peroxyl radicals to halt lipid peroxidation. Gamma-tocopherol uniquely traps reactive nitrogen species (peroxynitrite). Tocotrienols have additional properties: inhibition of HMG-CoA reductase (cholesterol lowering), NF-kB suppression, induction of apoptosis in cancer cells, and neuroprotection. The full spectrum provides synergistic antioxidant, anti-inflammatory, and cell signaling functions.

Standard Dosing

200-400 IU mixed tocopherols + 50-100mg tocotrienols daily

Timing

With fat-containing meal.

Cycle Duration

ongoing

Side Effects

• GI upset at high doses
• Fatigue
• Headache
• Blurred vision (rare)
• Increased all-cause mortality signal at >400 IU synthetic dl-alpha-tocopherol in meta-analyses

Contraindications

• Vitamin K deficiency or warfarin therapy (at high doses)
• Scheduled surgery (discontinue 2 weeks prior at >400 IU)
• Retinitis pigmentosa (alpha-tocopherol contraindicated in some forms)

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Mechanism

Vitamin K2 (menaquinone-7) activates vitamin K-dependent proteins via gamma-carboxylation of glutamic acid residues. Key targets: osteocalcin (directs calcium into bone matrix), matrix Gla protein (MGP, inhibits arterial calcification), Gas6 (cell signaling, neuroprotection), and protein S (anticoagulant). MK-7 has a long half-life (~72 hours vs 1-2 hours for K1) enabling consistent carboxylation activity with once-daily dosing. It works synergistically with Vitamin D3 to regulate calcium metabolism — D3 increases calcium absorption while K2 directs its deposition.

Standard Dosing

100-200 mcg MK-7 daily

Timing

With fat-containing meal alongside Vitamin D3.

Cycle Duration

ongoing (mandatory co-supplement with Vitamin D3)

Side Effects

• Generally very well tolerated
• Rare: mild GI discomfort
• Theoretical thrombotic risk in deficiency-rebound scenario (unproven)

Contraindications

• Warfarin/coumarin anticoagulant therapy (unless specifically directed by physician with INR monitoring)

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