Vitamin K2

Vitamin K2: Small Nutrient With Great Impact

Vitamin K2 is critical for health because it regulates key proteins that direct calcium into the bones and teeth and prevents it from accumulating in blood vessels and causing cardiovascular disease. It may also have benefits for immune function, reduce inflammation and oxidative stress, which are key drivers of autoimmunity.

Vitamin K2 has been associated with a reduced risk of conditions such as osteoporosis, cancer, diabetes, and kidney stones.1

Why is Vitamin K intake so important?

Ensuring adequate intake of vitamin K2 is vital for its role in calcium metabolism, heart health, bone strength, and possibly in reducing inflammation and oxidative stress related to autoimmunity. The human body does not convert vitamin K1 to K2 very efficiently, hence dietary intake of K2 specifically is important.2

How to make sure you get enough Vitamin K?

Vitamin K2 comes mostly from animal-based sources, particularly grass-fed dairy and animal products like organ meats, egg yolks, as well as some fermented foods like natto (a fermented soy dish).

These sources provide different subtypes of vitamin K2, including MK-4 and MK-7. MK-4 is found in animal products and is deemed to produce the most benefit, while MK-7 comes from fermentation processes.1, 2

To ensure an adequate intake of vitamin K2, including both MK-4 and MK-7, one should consume foods like:
- natto,
- grass-fed butter and cheese,
- egg yolks,
- beef liver,
- and chicken liver.

The recommended daily intake can vary, but aiming for 100 to 200 micrograms daily is suggested, targeting the higher end if there are risks for heart disease or osteoporosis.1, 3

Possible precautions of Vitamin K intake

However, individuals on blood-thinning medications like warfarin need to be cautious because vitamin K can interfere with the medication's effectiveness. It is important to consult healthcare providers before taking vitamin K2 supplements when on any blood-thinning medication.4

Let’s sum up!

In summary, vitamin K2 is crucial for directing calcium where it needs to go in the body, supporting bone health, and potentially benefiting cardiovascular and immune systems. One can ensure adequate intake through diet by consuming foods rich in K2, and if necessary, through supplementation. However, individuals need to be careful with supplementation, especially if they are on certain medications, and should discuss with a healthcare professional before starting vitamin K2 supplementation.

References

• 1) Keto Answers  
  Simplifying Everything You Need to Know about the World's Most
  Book | 2019 | Dr. Anthony Gustin, Chris Irvin

• 2) The Bulletproof Diet  
  Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life
  Book | 2014 | Dave Asprey

• 3) The TIGER Protocol  
  An Integrative, 5-Step Program to Treat and Heal Your Autoimmunity
  Book | 2023 | Akil Palanisamy

• 4) The Longevity Code  
  Secrets to Living Well for Longer from the Front Lines of Science
  Book | 2018 | Dr. Kris Verburgh