Vitamin K2: Are You Consuming Enough? March 22, 2017 by Chris Kresser Abridged by Dr. Michael Schwarz

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1 Vitamin K2: Are You Consuming Enough? March 22, 2017 by Chris Kresser Abridged by Dr. Michael Schwarz Did you know that vitamin K1 and vitamin K2 are different types of vitamin K? Before 2006, the USDA didn t even distinguish K1 from K2 in foods, but vitamin K2 plays important roles in our bodies and you might not be getting enough. Read on to learn the difference between K1 and K2, the benefits of vitamin K2, and how to incorporate K2-rich foods into your diet. On a nutrition label, vitamin K1 and vitamin K2 are both simply listed as vitamin K, even though our bodies don t treat them in the same way. Vitamin K1 and K2 share the same chemical structures but have varying side chains. VITAMIN K1 VITAMIN K2 is found in leafy green vegetables Vitamin K2 are called menaquinones, MK-4 through MK-11. MK-4 from animal sources fermented vegetables are the main source of MK-7 used by the liver to activate blood-clotting proteins used in other tissues to ensure that calcium is deposited where it should be, such as bone and cartilage helps prevent calcium from accumulating where it shouldn t, like blood vessels and kidneys

2 - Vitamin K1, is found in leafy green vegetables. - Vitamin K2 are called menaquinones, MK-4 through MK-11. MK-4 and is mostly from animal sources, while fermented vegetables are the main source of MK-7. Vitamin K1 is used by the liver to activate blood-clotting proteins. The K originally stood for koagulation. Vitamin K2, on the other hand, is primarily used in other tissues to ensure that calcium is deposited where it should be, such as bone and cartilage, and to prevent calcium from accumulating where it shouldn t, like blood vessels and kidneys. Vitamin K2 MK-4: Special preference in animals Humans appear to have a unique preference for MK-4. All animals convert every type of vitamin K into vitamin K2 MK-4. The human placenta preferentially transports MK-4 over vitamin K1 across it and breast tissue is the most efficient human tissue at converting vitamin Ks to MK-4. Health benefits of vitamin K2 Heart disease In blood vessels, vitamin K helps prevent calcification and inflammation. The Rotterdam study found that the highest intake of vitamin K2 was associated with lower risks of severe aortic calcification, cardiovascular disease, and cardiovascular disease mortality. Vitamin K1 content, had no association with heart disease risk. Additional studies have shown that higher vitamin K levels also correspond to less calcium deposits in the aorta, and can even cause a 37% regression of preformed arterial calcification. The EPIC-NL cohort study with a follow-up of eight years showed that vitamin K2 intake in women was associated with lower risk of cardiovascular disease in a dose-dependent manner. Another study on postmenopausal women found that vitamin K2 intake was associated with decreased coronary calcification.

The many other hidden health benefits of vitamin K2 Tweet Bone health Vitamin K-dependent osteocalcin binds calcium to deposit in bone.

Studies have shown that with higher levels of vitamin K2, there was less bone loss over time.

Patients on hemodialysis are vitamin K-deficient.

3 The many other hidden health benefits of vitamin K2 Tweet Bone health Vitamin K-dependent osteocalcin binds calcium to deposit in bone. Because bone is constantly being formed and resorbed throughout our lives, adequate vitamin K intake is necessary for bone health. Studies have shown that with higher levels of vitamin K2, there was less bone loss over time. Kidney health Our kidneys have high concentrations of vitamin K2, which is used to activate MGP to remove calcium and prevent kidney stones from developing. Patients on hemodialysis are vitamin K-deficient. Recent studies showed that patients who consumed more vitamin K spent less time on dialysis and that patients who consumed more K while on dialysis had improved survival. Brain health A vast majority of the vitamin K found in the human brain is vitamin K2. Furthermore, vitamin K2 is specifically concentrated to be higher in myelinated regions, while vitamin K1 is more randomly distributed. Vitamin K2 correlates with lipids in the brain called sulfatides, and the decline of both is associated with age-related neurological degeneration. Sulfatide levels in early Alzheimer s patients are up to 93 percent lower than in healthy patients.

4 Preventing cancer The EPIC-Heidelberg study followed more than 25,000 participants for eight to 10 years. Dietary intake of vitamin K2 was inversely associated with overall cancer risk in men but not women. Specifically, both prostate (male only) and lung cancers were reduced in those who consumed the highest levels of vitamin K2. Anticarcinogenic effects of vitamin K2 have been repeatedly demonstrated in cancer cell lines and are often attributed to menaquinones ability to regulate gene expression. Vitamin K2 in cell experiments induced cell death and/or inhibited the growth of breast, prostate, liver, colon, bladder, and ovarian cancers. Insulin sensitivity When bone is resorbed, vitamin K-dependent osteocalcin is released into the serum. acts like a hormone on many tissues to improve insulin sensitivity and blood glucose. The osteocalcin Can t we just consume lots of vitamin K1? Humans are not able to convert K1 into K2 efficiently. The conversion rate is relatively unknown. In addition, many drugs inhibit the conversion of vitamin K1 to K2, including cholesterol-lowering drugs (statins), osteoporosis drugs (alendronate, zoledronate), and blood thinners (warfarin). It s clear that vitamin K2 intake itself is associated with many health benefits, regardless of vitamin K1 intake. Therefore, I wouldn t rely solely on vitamin K1 intake to maintain healthy K2 status. Foods high in vitamin K2 Foods that are rich in vitamin K2 include: natto, fermented soy goose liver cheese egg yolks dark chicken meat butter I supply this list with a huge caveat the source of the food means everything. Grass-fed cows yield higher K2 in milk and butter than grain-fed cows. Cheeses vary, as the vitamin K2 depends on what the cheese cultures produce. The same goes for fermented foods. For example, the bacteria used in making natto produce lots of MK-7 vitamin K2.

5 Vitamin K synergies Vitamin K2, as with other vitamins and minerals, is best consumed as part of a nutrient-dense, whole-foods diet. Because vitamin K is fat soluble, it must be eaten with fat for best absorption. Vitamins A and D are both activated by vitamin K2, allowing them to bind calcium to do their jobs. Magnesium intake is also important. Vitamins A and D induce gene expression, which is dependent on magnesium. Because processed foods contain very little, if any, magnesium, many people are deficient. It is nearly impossible to obtain enough vitamin K2 as part of a traditional STANDARD AMERICAN DIET. Even eating Paleo or Ketogenic diet can be difficult so I recommend supplementing to get the proper dose of Vitamin K2 [200 mcg of vitamin K2 (MK-7); 1,000 mcg of vitamin K2 (MK-4)]. Vitamin K2 should be consumed with a high-fat meal for best absorption.

Life Change Checklist (2 slides)

Life Change Checklist (2 slides) Have You Made Changes? If you are a long-time listener I hope you have: Switched out hydrogenated oils for olive or coconut oil Cut or eliminated your intake of refined