Pharmacist Reveals Vitamin K2 Benefits, Deficiency, and Dietary Sources
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- Опубліковано 11 лип 2024
- Is vitamin K2 more important than vitamin K1? What are the differences between vitamin K one and K two? And what are the different dietary sources of vitamin K versus vitamin K one? Also, should you take vitamin K one and K two together? Today we're going to go a little bit deeper into the specifics of vitamin K one versus vitamin K two.
Since posting my last video, it has become very apparent that there is a lot of interest and questions about vitamin K. I want to welcome all my new subscribers and I want to really thank you for your comments and your feedback. I always read the comments and I try to engage in the comments as much as possible.
Your feedback allows me to know what videos I can make in the future that will better serve you. So thank you so much for joining this community and please continue to give me your feedback. It really helps me on the channel.
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00:00 Vitamin K1 or K2?
01:19 Types of Vitamin K
01:50 Chemical structure of Vitamin K1 and K2
02:25 Chronic Diseases with risk of Vitamin K deficiency
02:50 Vitamin K2 chemical structure (menaquinone)
03:10 Gut Health and Vitamin K
04:02 Vitamin K2 and Osteoporosis in Japan
04:27 Vitamin K2 and Calcification
05:05 Dietary sources of Vitamin K1 and K2
06:16 Can Vitamins K1 and K2 be taken together?
References:
The Emerging Role of Vitamin K2: www.uspharmacist.com/article/...
Vitamin K Linus Pauling Institute: lpi.oregonstate.edu/mic/vitam...
Dietary calcium and vitamin K are associated with osteoporotic fracture risk in middle-aged and elderly Japanese women, but not men: the Murakami Cohort Study: pubmed.ncbi.nlm.nih.gov/32378...
Association between vitamin K 1 intake and mortality in the Danish Diet, Cancer, and Health cohort: pubmed.ncbi.nlm.nih.gov/34591...
Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study: pubmed.ncbi.nlm.nih.gov/15514...
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#vitamin k1 #vitamink #vitamink2 osteoporosis best source of vitamin k2
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Nice video! There are studies that prove that vitamin K2 MK seven removes calcium from your soft tissues and moves it into bone so it does appear to be beneficial for arterial health. There is not near enough education to people about Glycation perhaps a video on that would be very beneficial to many. Just a thought. Thank you again for what you do!
Thank you so much for explaining the difference between vitamin K1 and vitamin K2. 😊
You are welcome, thank you for the comment and the feedback.
Thank you very much this is very educational... Plus no distractions noted...
Very many thanks indeed Lindsay, you certainly answered my question and I’m very grateful to you. I take plenty of leafy vegetables etc. I also take fat with D3, so I really don’t need V2 for which is brilliant. Many thanks again Lindsay and I really appreciate your help! Take very great care of yourself and all the family. 😊
Thank you. Good information
Thank you so very much indeed for both the videos, each as informative and interesting as each other. Very many thanks Lindsay, but I’ve a strong feeling I take the correct foods so really don’t need K2. Much appreciated and take great care 😊
thank you very much for the information...!
Thank you. This is very valuable information.
Thank you, so much! 🙌
Thanks again for your information love 💕 it Bob 🇧🇿Belize
Thank you so much for your continued discussion in relation to
varied supplements and vitamins. Have missed you posting and
hope now the Fall and Winter months that we may hear more
from you. I am all about factual data-peer reviewed if possible
and so forth.
Yes, hoping to get back to a more consistent schedule now. Thank you for your support, I’m so glad the content is serving you well!
Your clear plain-spoken video approach is excellent -- I really appreciate you! Your recent vitamin D3 & K2 work has been right-on! ♡♡
Thank you for the feedback, glad to hear the content has been helpful!
5:24 always always take your fat soluble vitamins A, D, E, K1 and K2 with your fatty meal of the day for best absorption. Those who have malabsorption issues, like those who have had weight loss surgery, short bowel syndrome or crohn's....they would be better to take these in dry form for best absorption. I personally have to take mega doses of all 5 daily, in the dry form as I dont absorb fat due to a malabsorption issue.
1:18 There are synthetic forms of Vitamin K2 also.
Does dental plaque indicate vascular plaque..?I have both ..should I ask my doc for a K1 and k2 test?
Interesting, bacteria in the gut converts K1 to K2. Bacteria are proving to be very helpful, I hear same with Vitamin B12. Recently I heard mitochondria is actually bacteria. Thank you for your time and effort you put in to educate us, appreciate it.
@Just Forfun9140
True, but misleading!
The body doesn't take up enough K2 produced in the intestines to matter.
All K2/MK7 is produced by bacteria. For example in a cows stomachs from the K1 they get from grass. But the cow converts it into MK4, which is the animal form.
Natto, fermented Soy beans, contains MK7.
Your body converts some of it into MK4. By chopping of the tail of the molecule, and replace with a new one. Just like the cow does.
Very little K1 to K2 conversion takes place in the gut, but don't take my word for it. Mitochondria is NOT bacteria. There is so much misinformation, ignorance and downright lies in the supplement field. Now, I only go to the actual research papers, the PhD's who specialize in a field or the MD's who specialize in a field (like lipidology, for example). The popular UA-cam docs I avoid. They are all over the place with their videos, sometime spot on, other times way off base. Also, you will find that oftentimes they are selling products on the back end; not good!
Dr. Ford Brewer, director of the heart attack and stroke prevention clinic at Johns Hopkins questions the benefits of decalcifyiing your arteries with vitamin K2, as hard, calcified plaque is more stable, and therefore, less dangeous than soft plaque. Calciication in the arteries is an indicator of chronic inflammation, but it is the result of a healing process. It would be like trying to remove the scars instead of dealing with what causes the injury.
Good points to bring up! There is some debate about the potential problems with decalcification, however. I am familiar with Dr. Brewer. I’m trying to find out more about the issue.
very excellent presentation thx Lindsay..a quick question though, in your opinion...,does it matter the type of sauerkraut,...? for example, pasteurized or non-pasteurized..fresh or canned..,..?
Hello, and thanks for the question. I'm really not sure about this though.
okay, thank you...:)
K2 isn't very heat sensitive. It's light sensitive though.
It should survive most preservation methods.
I have Osteoporosis and Multiple Spine fractures would K2/MK4 or K2/MK7 be best please? How much do I need Daily with Vitamin D3 and Magnesium? 😊
Doctor is it possible to take vitamin K2 with Aspirin.
Taking a stable dose of vitamin k daily can help stabilize warfarin doses.
Trying to avoid all green foods then sometimes getting some excess vitamin k foods can swing PT/INR more than if you are taking a known base dose of vitamin k then adjusting the warfarin for it.
Might also be better to switch to a newer anticoagulant and not have to avoid healthy foods.
@M Ball
A clarification!
Warfarin works by supressing vitamin K1, which has an effect on blood coagulation.
But vitamin K2 has little effect on this. So, you should be able to use K2 to avoid calcification of the arteries while on Warfarin.
Its important not to change dose of K1 while on Warfarin. The protocol is that they adjust the dose of Warfarin to get the right effect. And if you cange K1 (or how much greens you eat) this has to be adjusted.
But it's likely that it doesn't change with K2. But your doctor should know. If he knows what K2 is.
@@larsnystrom6698 Actually Dr. Pradip Jamnadas in his channel, 'Vitamin K2: The Surprising Benefits From Your Heart to Your Bones' - stated:
7:23
"So is there any downside to giving them
the vitamin K2 supplementation?" there is,
everything, so it does affect your PT INR
if you're taking Coumadin. so if you're
taking Coumadin or Warfarin you need to
make sure that you test your your PT INR
because high doses of vitamin K2 will
affect your PT INR and that's
been shown.
Other than that I've not seen any other
downsiding taking vitamin K2 supplements [...]"
So it's a matter of K2 doses. And be very careful during the Coumadin adjusting process protocol .
Wonderful info! My question is does K2 work the same way as K1 in coagulation? Also, what would be an optional dosage of K2 in a supplement? Thanks!
It's known that only K1 changes the effect of warfarin. Actually, warfarin works by preventing K1 from its bloodclotting function..
K2 doesn't affect warfarin. So you should continue with that if you are treated with warfarin. But your doctor might not know that!
From this we can conclude that K2 has no or very little effect on clotting, while K1 has most of its effect there.
K1 is recycled, so hardly anyone need to 8supplement of it. It's that important to have bloodclotting working.
K2 works by activating a number of proteins (17 known so far) so they can handle calcium. Moving calcium from soft tissues into bone and teeth.
These proteins are made with vitamin D and Magnesium.
So these three are all needed for this to work.
Optimal doses could be:
Magnesium 400 mg
Vitamin D. 125 ug (5000 IU)
Vitamin K2 of type MK7 200 - 400 ug
Vitamin K2 of type MK4 1 mg
Notice that the guidelines for vitamin D says max 4000 IU.
There isn't any known toxicity for K2, and researches has utilized 99up to 15 mg three times daily, but that much certainly isn't needed.
No one knows if you need both MK4 and MK7.
The body likes MK4, and can slowly convert MK7 into MK4.
That may even be how MK7 works, but nobody really knows that!
K2 and K1 are very different. Do some research on Google; that way you’ll learn and get your answers. Since there are two primary types of K2, which differ quite a bit, before you ask about dosage, find out more about them. Have fun!
Is synthetic k1 good? I like megafood but they have a vit d3 k1 n k2 supplement but there k1 is phytonadione should I not take that vit. N just buy d3 k2 supplement?
I’m taking Cal-DK2 but I stopped taking it cuz i have pain in my muscles.
4:18 in Japan they use Vitamin K2 Mk4 version in mega doses to treat osteo issues. 45mg (45,000mcg) actually. Never the Mk7 form. There is no upper toxic limit to Mk4 version. You wouldnt want to take that much of the Mk7 version tho. There is no lab test for Vitamin k2 but you can test your osteocalcin levels. Vitamin k2 is one of vitamin Ds co factors. Taking D lowers your magnesium levels so you want to be sure to take a good form of magnesium with your D. Always take D3 not D2 as D2 has to be converted to D3 before our bodies can even use it. There are 9 forms of magnesium. Stay away from the cheap forms citrate and oxide as they do nothing but cause loose stools (Great if constipated) and gi upset but nothing for our levels. I do mag malate in the am as it gives energy and helps with pain issues then at night I take mag glycinate as it promotes relaxation and calm. Neither have the loose stool/gi upset issues. Glycinate is great for those with anxiety. Mag Taurate is great for those with high bp. So Ds co factors are Vitamin k2 and Magnesium like I said.....taking D causes our bodies to absorb calcium 20x more than normal. Both from food and vitamins. So without the co factors we end up with soft tissue calcifications in our joints (causing arthritis) and arteries (causing strokes/heart attacks). Vitamin k2 pushes that calcium into the bones where it belongs, preventing the soft tissue calcifications. So always take D3 with Magnesium and Vitamin K2. Other co factors of D3 are zinc, boron and Vitamin A. As we age our gut health declines and we are able to absorb less nutrients from food and vitamins so its important to stay on top of your labs and correct deficiencies for optimal health.
Where did you find info for mk4???. It only stays in the circulation for hours where mk7 is about 3 days. I’ve used MK7 for years now and is what I’ve used myself to raise blood serum d levels to 74. I’ve used both before but I maintain MK7. I also use organic Natto which I get from Asian stores. Also my MK7 is Natto sourced. Soft cheeses and fermented foods help but levels are low compared to mcg found in just a teaspoon of Natto. Not an American taste
@@kingskings1013 Look online. Mk4 has a shorter half life of a few hours where Mk7 a few days. In Japan they use Mk4 for osteo issues in mega doses up to 45mg a day. Its the form most tested for things and the form you cant go toxic on.
@@Me-mj8ni sorry I didn’t word my question well. I’m aware of their circulation duration….but there’s no known toxicity level to either. They just completed another k2 study on 333 test subjects….lousy job as well🤦🏼♀️
Results of high doses didn’t change calcification but hello didn’t change what caused the calcification which is the diet. Such educated genius! My question was more on why you thought MK7 was a issue higher. Honestly wouldn’t do that high 45 mgs mk4 bc yes it’s 45k! But I have bought blend of both and used Natto. I stick with MK7 bc it’s a natural source and mk4 is described as synthetic. I just looked at the study you talked about and that’s very interesting! I need to review the actual study. Osteoporosis osteopenia osteomalacia is a d and k2 issue as the calcium can not get into the bone adequately. It does make sense but I would also me alarm at its use in synthetic form. The people that suffer from these Issues seem to struggle to recover so I need to review the study some more. I’m wondering if they pushed to recover density then went back to MK7? Idk but it has some concerning side effects so I will look at the study closer. Thanks for the info. So far MK7 has been very effective for me and my uses but I have no osteo type complications. So I’ll reserve my opinion til I do some more studying. Thx.
@@kingskings1013 Im sorry I only know back in 2013-14 when I started having issues I did a lot of research and couldnt tolerate mk7 at all and learned mk4 is best for bone health over mk7 as thats what they used in Japan for osteo issues. I then started taking 5000mcg of K2 mk4 3x a day and have since and doing great. I do all the co factors. D3 (never D2), K2 mk4, Boron, Zinc, Magnesium glycinate, and Vitamin A.
Good luck.
@@Me-mj8ni good choices. Thank you for the information. I will do more research. With these doses what were you able to bring your blood serum levels to? How long did it take?
Mine did take a few years bc at the time I started there was poor information and you have to become a scientist practically to understand the information! Lots of contradictions in the information they post regarding studies as well! THX
You mentioned two blood thinners, Coumadin and Warfarin. How about Eliquis? Are there concerns with taking vitamin K2 and Eliquis together, and if so, what are they?
Thank you for this question. Coumadin is the brand name for warfarin so they are the same drug. The newer anticoagulants (such as Eliquis) do not have this interaction. Hope this helps!
Here is an interesting reference: www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2015/june/consistency-not-avoidance-the-truth-about-blood-thinners-leafy-greens-and-vitamin-k
How much on average does an egg yolk have vitamin K2?
Are there any guidelines on how much e.g. a middle aged male (100kg) would need vitamin K2 daily?
Thank you!
I've been on Vit D3 & K2 for the last two (Covid) years. I'm aware that there are a couple of good studies which cast doubt on the effectiveness of Vit D3 supplementation in preventing severe Covid illness but I'll continue for another 6 months, have a 2 month break and then get tested again in my annual medical. I'm aware that sunlight and healthy body clock may have more beneficial effects that Vit D3 supplementation.
Always appreciate your input.
Thank you Will - always great to hear from you. There has been some controversy about Vitamin D. Personally I will be taking this during the winter months as we get very little sunlight - whether it protects from COVID-19 or not, we don't know. It does have a role in inflammation, and other immune-related issues. Great idea to get tested. Agree that sunlight and circadian rhythm are also incredibly important - great points!
Sun exposure is always better to get vitamin D3 from but depending on where you live it may be impossible to get it only from Sun exposure. Always take a reputable vitamin D3 that includes vitamin K2 MK7 version preferably.And yes, all of the early testing every person with bad Covid symptoms were low on vitamin D three.Also during flu season, Covid included, take N-acetylcysteine labeled as an NAC to protect your self from severe illness.source~Med cram.
Do you have a cure for congenital heart disease
I cant find Vitamin K without all the cemicals like Mgnesium Stearate and otger chemicals i cant pronounce please tell me the Vitamin K2 that is worth iti have liquid K2 but it has Mint in it and i hate mint
Does K2 supplementation affect warfarin?
Yes it does.
I have aorta calcification. My doctor did not even mention it when he looked at my ct scan report. The only way I found out that vit K has an impact on this condition is by watching your video. How does vit K affect aorta calcification and which K is the right one to use for this condition?
Only K2 has any effect on calcification, not K1.
But so far no research has shown it to reduce existing calcification from the aorta. It probably can stop or at least slow down its progress, though.
K2 works by activating proteins created with vitamin D. So you need that too for the full effect.
And vitamin D increases the uptake of calcium. So don't supplement with calcium.
But magnesium is important.
The effects of vitamin K2 has been known only for 15 years or so.
Before that, it was belived that vitamin K1 was the important one, and had to do with only blood clotting.
An optimal dose of all K vitamins together seems to be between 1 -- 2 mg.
The picture is complicated by that the body converts some K1 and some K2 of the MK7 kind into K2 of the MK4 kind.
So, we usually get a slow supply of MK4 from whichever of the K vitamins we get from food. But usually not an optimal level.
The research hasn't yet gotten this sorted out. Maybe because the supplement companies have taken a shine on MK7.
They say it's more effective because it stays in the blood fir a long time, days. Of course it does! It has to be slowly converted into MK4, which the body likes better.
Most research are payed for by supplement companies. Because research on nutrition isn't interesting enough for anyone else.
One thing the research hasn't got right is the effective dose of K2/MK4. They have usuall done research with very high doses of 15 mg 3 times a day, because it disappears quickly from the blood. And they can give too much because it hasn't any known side effects.
Some research has shown that 1.5 mg of MK4 is efective. But very little has been done with low doses.
It's likely that we can manage with K1 and K2/MK7 if we get enough of it, say optimally 2 mg together.
No one really knows this because of lacking research.
So it's just an informed guess.
Currently, the research with MK7 has been made with 100 -- 200 microgram doses. It slowes down calcification of plack, but doesn't reduce it. They are now trying 380 microgram doses.
These doses are enough to support bone maintenance. But the optimal doses are still unknown.
And I guess we won't find out, unless we do research also with MK4. Because the conversion of the other forms into that form might be rate limiting.
With the current knowledge I would suggest the following formulation:
Vitamin K1. 400 ug
Vitamin K2/MK7 400 ug
Vitamin K2/MK4 1 mg
This is my guess for an optimal supplement. Until enough research is done, that is.
All guesswork of course!
Your list of K2 rich foods made no mention of natto and I have been told it has the most K2 of any food (animal or plant). As a vegan this is my best option to increase K2 from a whole food plant based source.
Thank you for the comment and the feedback! I definitely mentioned Natto here: ua-cam.com/video/qswiQTkXU7Q/v-deo.html
@@FriendlyPharmacy5 True you did but it was not on your list of foods high in K2 in the other video and I suggest adding it. I’ve watched both videos and come away confused on natto and K2 as you said freezing foods can destroy vitamin K. Was that K1 or K2 you were talking about being destroyed by freezing?
Natto or other fermented vegetables should work for vegetarians. Sauerkraut or Kimchi, perhaps.
Bacteria creates MK7 and longer versions of K2.
Natto is an acquired taste for some Japanese. You don't need much of it, though.
@Robert Turner
I would add that as a vegan you can get a lot of vitamin K1 from greens.
And the body can convert some K1 into K2/MK4.
Maybe not up to optimal levels. But enough to not show a deficit.
A good guess is that if you get 1 -- 2 mg of all vitamin K together, it will be enough.
Although, this hasn't been researched enough.
K2 can convert to k1 as body requires.
What about sciatica.??
Thank you for the question, I'm not sure if Vitamin K would have anything to do directly with sciatica. Doubtful, but best to ask your healthcare professional.
I eat more Dark Leaffy Greens to Keep Warfarin Away~!
Disappointed you've listed K3 but said nothing about it. I would like to know if it's ok to take it together with D3 since it turns into K2 once in the gut.
K3 is not available as a supplement for humans.
K3 Isn't something you should consider at all.
I don't remember the details, but consider it harmful, and not a vitamin.
Agree. K3 is not available as a supplement for a reason. It’s definitely something to avoid.
Which bacteria strains convert k1 to k2?
According to this resource: "Menaquinone synthesis has mostly been described in Escherichia coli, Mycobacterium phlei, and Bacillus subtilis." www.intechopen.com/chapters/50921
@@FriendlyPharmacy5
Does anyone sell probiotics containing them?
I wonder if any certain foods help to feed these particular bacteria.
I wonder if people with osteoporosis or calcification of the body outside of bones are lacking these bacteria.
I wonder which antibiotics kill these bacteria and if the population recovers after taking antibiotics.
@@mballer don’t waste your money… sauerkraut is your friend !
@@rickyelvis3215
I have a jar here but it's sealed and must be void of any bacteria.
How about kimchi?
Or maybe I need to find a live bacteria in a delicatessen...
Are there studies on that? I'm going to have to watch this video again, my memory is failing me.
@@rickyelvis3215
That just started me thinking... Drug stores used to have a lunch counter selling fresh food, sandwiches, soup and such... Take me back to the olden days.
Excellent review of Vit K1 & K2. As you may know statins are getting a more thorough look now because the TRUTH is out about how the reporting of the research results was carried out. Reporting the relative results (30%) rather than the absolute results of 1.3% is a significant difference and seems to support profit over true patient value. I’ve been in healthcare for over 3 decades and am personally and professionally offended by this alleged cover up of the true or false impact of taking statins drugs. And there are sources quoting that statins block Vit K2. Thus perhaps contributing to blood vessel calcification and osteoporosis. Calcium should find its home in the bones not the arteries. Perhaps this is the kind of situation we find ourselves in when the drug manufacturer pays for the research then massages the results in their favor. Shameful to put profits ahead of people.
Still wondering how muck k2 to take.
Appreciate the question. I cannot recommend any specific dosage on the channel though deficiency is rare and most people can get the required daily amount from the dietary sources listed. Research on this is evolving. I will try to keep everyone updated.
@@FriendlyPharmacy5 my powers are saying certain dosages k2 assist with removing calcium from arteries and relocating to bone
55mcg with 2000iU D3 is best for long time
I’m