Use CRON-o-meter. Meet all RDAs with just a variety of whole quality foods, get more magnesium than phosphorus (and 1/3rd-1/2 as much as calcium), ensure alkaline PRAL score, and ensure sufficient quality sleep.
Higher amounts of D3 aren't necessary, but there are therapeutic effects. The idea is to somewhat mimic hGH/IGF-1, DHEA, and melatonin of youth while lowering stress hormones.
As a male, ZMA is a good way to improve sleep and move closer toward meeting the magnesium requirements.
Maintain a lower/normal amount of D3, clear all nutrient/sleep deficiencies, and then start increasing 25(OH)D if necessary. D3 sometimes isn't even needed until older, unless trying for the therapeutic effects I mentioned.
Such a combo works even better with resistance training to stimulate bone.
I stated minimums for MK-4 and MK-7. I like the effects of higher amounts of MK-4. 5-10 mg.
I'm currently taking: 60,000 IU D3, 15 mg MK-4, 1.35g magnesium, and 2 Naturelo One Daily capsules (provides 240 mcg MK-7).
I’m taking 400mg - 800mg magnesium daily, recently added K2 (100 mcg MK-4) together with 2000 or 3000 IU D3.
What would you change? Get my blood levels first and then increase D3?
Increase my magnesium supplementation? Don’t take calcium at all?
How did you find your own doses and what else are you supplementing?