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, which can lead to cardiovascular disease.
It may also support immune function, reduce inflammation, and combat oxidative stress—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 due to its role in calcium metabolism, heart health, bone strength, and potentially in reducing inflammation and oxidative stress linked to autoimmunity. The human body does not efficiently convert vitamin K1 to K2, making dietary intake of K2 specifically important.²

How to make sure you get enough Vitamin K?

Vitamin K2 primarily comes from animal-based sources, particularly grass-fed dairy and animal products like organ meats and egg yolks, as well as some fermented foods such as 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 considered to provide the most benefit, while MK-7 is derived from fermentation processes.¹ ²

To ensure an adequate intake of vitamin K2, including both MK-4 and MK-7, one should include foods like:

• natto,

• grass-fed butter and cheese,

• egg yolks,

• beef liver,

• and chicken liver.
  The recommended daily intake varies, but aiming for 100 to 200 micrograms daily is suggested, with a focus on the higher end if there are risks of heart disease or osteoporosis.¹ ³

Possible precautions with Vitamin K intake

Individuals on blood-thinning medications, such as warfarin, need to be cautious because vitamin K can interfere with the effectiveness of these medicines. It is essential to consult a healthcare provider 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 to where it is needed in the body, supporting bone health, and potentially benefiting cardiovascular and immune systems. Adequate intake can be ensured through a diet rich in K2 foods or, if necessary, through supplementation. However, supplementation requires caution, especially for individuals taking certain medications, and should always be discussed with a healthcare professional beforehand.

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 Programme 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