The Purported Benefits of Vitamin K2: Should You Take Supplements?
Our body can make vitamin K2 from the K1 in green leafy vegetables. To summarize, there is no good evidence that vitamin K has …
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Website dedicated to first-time mothers
Our body can make vitamin K2 from the K1 in green leafy vegetables. To summarize, there is no good evidence that vitamin K has …
source
Dr. Greger recently did a webinar on this topic, which includes a robust and informative Q&A. To watch it, go to https://nutritionfacts.org/webinar/should-you-supplement-with-vitamin-k2/ and click on the video.
Is it not established that prune includes vitamin K?
I'm come to a few conclusions on K2.
If you use it, use it on days when you go in the sun, or the night before.
Don't use more than the recommended dose, even if you are just starting.
Don't use it more than once per week.
You simply don't want to throw your body out of whack and if your gut is healthy, and your diet is good, then you're making K2.
If not, then you need to make your gut healthy and your diet good…
We don't need the supplement but it could be medicinally useful in certain situations.
All these manipulated studies are part of a k2 marketing ploy
Some medications interfere with the bodily conversion of K1 to K2. So, it may be important for some people to test vitamin K1 and K2 levels in the body. I read "Statins, including pravastatin, can inhibit the mevalonate pathway, which is critical for the synthesis of various compounds, including vitamin K2 (MK-4)" I adhere mostly to Dr Greger's recommendations, but I also cook for people on medication. Factoring in personal medication into Dr Greger's advice is important. Getting other doctors to get trained on nutrition is nigh impossible, but worth binging into consultancy conversations.
Dr Gregors lack of knowledge shows up in his statement that our microbiome can give us vitamin K2.
That would be the case if we ate our own poop, but otherwise not.
But animals who eat there own poop do it more for getting their vitamin B12, than for getting K2, which we can get from eating fermented things.
We humans get B12 it from animal food, or supplements, if we suffer from that modern eating disorder, vegetarian. Eating poop hasn't really taken off among us.
The only thing Dr Greger got right is that vitamin K1 from leafy greens is to some degree converted into K2/MK4 in the body of mammals, humans an cows. We therefore get a minimal level of K2 from greens, but hardly optimal levels.
Fermented vegetables, and other fermented things, like cheese, has the bacterial form of K2, such as K2/MK7.
The thing is that K2 activates those 17 known calcium handling proteins created by vitamin D. They are necessary for not calcified arteries, and other soft tissues, and for remodeling bones.
Dr Greger might have missed the research showing that vitamin K2 prevents osterioporosis. And he has certainly missed lot about why we need a little more of K2 than we get from the body converting K1 into it.
But then, such selective reading of science as Dr Greger does aren't really conductive to getting the full picture. It may even be dangerous to your health!
But why the animosity to vitamin K2?
You can get enough of it from fermented vegetables, especially Natto, so it doesn't have to be against Dr Gregors doctrine!
Greger often comes across as a rookie layperson quickly reading up some papers and confidently pontificating based on their limited understanding of the research space.
What about eatong netto? Is it healthy or harmful?
Seems to help menopausal women in this study: "Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women"
Eat Your Greens. Message Received
I'm not a doctor, but there seems to be plenty of evidence to prove otherwise and what you're saying
Dr. Michael
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Vitamin K2
arterial plaque
Great video! Thanks for making it.
It's probably why they remove k-2
from NAC .
Incredible video. Thank you Dr!
There are two questions I find interesting that were not covered by these studies as farvas I see:
– If you supplement D3 at more than 1000 IU, does it make a difference if you combine it with K2 or not?
– Does the conversion/production rate from K1 to K2 change with age? A look at centenarians is nice but they are ahead of the pack anyway, what about the average old Joe?
It seems additional research is needed to conclusively determine the validity of Dr. Greger's statement regarding the body's ability to convert vitamin K1 into vitamin K2 and whether this conversion is sufficient to meet the body's requirements for vitamin K2.
While there's evidence suggesting that some conversion of vitamin K1 to K2 occurs in the body, the extent of this conversion, its efficiency, and whether it provides enough vitamin K2 to confer specific health benefits (beyond the established role of vitamin K in blood clotting) are areas that require further investigation.
Research studies exploring the bioavailability, metabolism, and specific health effects of vitamin K1 and K2, especially in relation to bone, cardiovascular, and brain health, are ongoing. These studies aim to provide more comprehensive insights into the distinct roles and potential benefits of both forms of vitamin K, which would help clarify the necessity of dietary intake of vitamin K2 sources beyond vitamin K1-rich foods.
Until more conclusive evidence emerges, recommendations often focus on ensuring an adequate intake of vitamin K through a balanced diet that includes sources of both vitamin K1 (found in green leafy vegetables) and vitamin K2 (found in fermented foods, some cheeses, and animal products).
References: "Vitamin K2 (menaquinone-4) supplementation improves bone quality in the ovariectomized rat" – This study, published in Calcified Tissue International, examined the effects of vitamin K2 (menaquinone-4) on bone quality in rats after ovariectomy. It suggested that K2 supplementation might improve bone quality, providing potential benefits for bone health.
"The effect of menaquinone-7 (vitamin K2) supplementation on osteocalcin carboxylation in healthy prepubertal children" – This study, published in the British Journal of Nutrition, investigated the effects of menaquinone-7 (MK-7) supplementation on osteocalcin carboxylation in children. It indicated that MK-7 supplementation might enhance vitamin K status and carboxylation of osteocalcin, a protein involved in bone health.
"Vitamin K2 and arterial calcification" – Research published in the Journal of Vascular Research explored the potential role of vitamin K2 in preventing arterial calcification. It suggested that vitamin K2 might contribute to reducing arterial calcification by directing calcium away from arteries and promoting its deposition in bones.
"Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women" – This study, published in Thrombosis and Haemostasis, investigated the effects of menaquinone-7 (MK-7) supplementation on arterial stiffness in postmenopausal women. It indicated potential benefits of MK-7 supplementation in improving arterial health.
These studies and others contribute to the growing body of evidence suggesting potential distinct benefits of vitamin K2 compared to K1, particularly in relation to bone health and cardiovascular health. While the findings are promising, further research, including large-scale clinical trials, is necessary to confirm and fully understand the specific effects and mechanisms of vitamin K2.
Is Natto part or Nattokianse? I thought it helped clear arteries.
We have been told that if you supplement with high doses of vitamin D, you should also take K2 because, if I remember correctly, it directs calcium into the bones, which would otherwise stay in the blood and cause problems.
Are there any studies proving or disproving this?
This video is the equivalent of network news sound bites. Once again, Dr. Greger is the master of cherry picking studies and quotes without really telling the whole story. To top it off, he manages to push his anti-meat agenda. This is idiotic nonsense. Humans were meant to eat meat as part of their diet. That's why you evolved to have incisors and a gallbladder and it's why your ancestors, after learning to control fire, rose above their peers to develop civilization. Also, he's purposely conflating K1 & K2. Per a quick google search: "Vitamin K1 (phylloquinone) is found in leafy greens, vegetables, and some plant oils. Vitamin K2, (menaquinone) found in dairy, fermented foods, and animal products.". So Dr. Greger, a known vegan activist, is anti-K2, because it comes from dairy and animal products. There you have it. Don't let this nonsense confuse you.
Article allows likelihood that Ks are valuable—otherwise why recommend greens…and of course pills compensate for lack of greens, etc.
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K2 (MK-7) does direct calcium from the tissues to the bones. I don't know what this guy is reading but he needs to go back and do some more research.
I HATE this presentation. I can’t take him seriously because he talk to you like he’s talking to a five-year-old!
Dr. Greger’s information regarding the non differentiation between Vitamin K and K2 is false.
Its K2 NOT K Duh!
It seems like most that papers were talking about MK4 could MK7 have more impact? Also a lot of the papers you sighted you were just saying vitamin k not k2, so where these studies on K2?
Eat your greens…..
Eat your greens. Get your oxalate poisoning, auto immune disease, kidney stones and kidney disease now.
More plant based propaganda. Good luck with your osteoporosis, B12 deficiency, anaemia and accelerated aging plant boy.
Thank you dr!!!!!!!!!
What about the epic study that shows for every 10mcg of k2 shows 9% reduction of cardiovascular risk? Atherosclerosis in 2009 showing low k2 intake had the highest cornary calcification?
I dont know who to trust anymore