Vitamin K2 Human Studies Show Profound Benefits

Summary

The video discusses the benefits of vitamin K2, focusing on its role in bone health and arterial health. It highlights that vitamin K2 aids in keeping calcium in bones, reducing bone loss, and slowing arterial stiffness. The mk7 form of vitamin K2 is noted for its high bioavailability and absorption. The video also mentions ongoing trials and the importance of vitamin D and magnesium in conjunction with vitamin K2 for optimal health. The speaker personally takes 120 micrograms of vitamin K2 daily, following guidelines for bone health and cardiovascular benefits.

Takeaways

• 💊 The speaker takes 120 micrograms of vitamin K2 due to its strong evidence for bone health.
• 📚 Vitamin K2 is crucial for activating GLA proteins, which help keep calcium in bones and prevent it from building up in blood vessels.
• 🔍 A 2006 systematic review suggested that vitamin K2 supplementation reduces bone loss, leading to its use in Japan as a standard of care against osteoporosis.
• 🧪 A 2009 study found no improvement in bone density with high doses of vitamin K2 over one year, but a 2013 study showed slower bone mineral density decrease over three years with 180 micrograms of MK7.
• 🌍 The European Food Safety Authorities have accepted a claim on vitamin K's role in maintaining normal bone health.
• 👵 An observational study of nearly 5,000 people showed that higher dietary vitamin K2 intake was associated with lower heart disease rates and longer life.
• 🩺 A 2015 double-blind, placebo-controlled trial found that long-term use of MK7 improved arterial stiffness in healthy post-menopausal women.
• 🔬 A separate study showed less coronary artery calcification with vitamin K1, but the effects of vitamin K2 on this are still being studied.
• 💡 The speaker is optimistic about the results of the Vita K trial, which is measuring coronary artery calcium score over two years.
• 🚫 A study on type 2 diabetic patients with cardiovascular disease found no effects of vitamin K2 on cardiovascular health after six months.
• 🍽 The recommended daily intake for vitamin K is 120 micrograms for males and 90 micrograms for females, with MK7 being the most bioavailable form.
• 🥦 Good dietary sources of vitamin K include natto, spinach, kale, and broccoli, but vitamin K2 intake from diet alone is often insufficient.

Q & A

What is the primary reason the speaker takes vitamin K2?

The speaker takes vitamin K2 primarily for its effects on bone health, aiming to help protect their bones.

What was the initial misunderstanding about vitamin K2?

The initial misunderstanding was that vitamin K2 was only involved in blood clotting, named after the German word for coagulation.

How is vitamin K2 different from vitamin K1 in terms of distribution in the body?

While vitamin K1 is primarily found in the liver, vitamin K2 is distributed around the body.

What role do GLA proteins play in the body?

GLA proteins help to keep calcium in our bones and prevent it from building up in places like blood vessels where it shouldn't.

What was the outcome of the 2006 systematic review regarding vitamin K2 and bone loss?

The 2006 systematic review suggested that supplementation with vitamin K2 does reduce bone loss.

Why was vitamin K2 used as a standard of care in Japan to protect against osteoporosis?

Vitamin K2 was used as a standard of care in Japan because the initial research suggested it could help reduce bone loss.

What were the findings of the 2009 study on vitamin K2 and bone density?

The 2009 study, which used a high dose of 45 milligrams of vitamin K2 combined with daily calcium and vitamin D, found no improvements in bone density over a one-year period.

What were the results of the 2013 study involving post-menopausal women and vitamin K2?

The 2013 study showed that healthy post-menopausal women who took 180 micrograms of the MK7 version of vitamin K2 had a slower rate of bone mineral density decrease compared to the placebo group.

What is the European Food Safety Authority's stance on vitamin K's role in bone health?

The European Food Safety Authority has accepted a claim on vitamin K's role in the maintenance of normal bone.

What are some of the initial findings on the effects of vitamin K2 on blood vessels and heart health?

Initial findings from observational studies suggest that higher dietary vitamin K2 intake is associated with lower rates of heart disease and longer life, and a three-year study showed improved arterial stiffness with long-term use of MK7.

What is the controversy surrounding vitamin K2 supplements and aortic valve calcification?

There is controversy because existing research shows that vitamin K2 supplements, when paired with vitamin D, do not slow down aortic valve calcification, which questions the idea that vitamin K2 can prevent calcium buildup in other parts of the body.

What was the outcome of the study involving type 2 diabetic patients with cardiovascular disease and vitamin K2?

The study found no effects of vitamin K2 supplementation over a six-month period on type 2 diabetic patients with a history of cardiovascular disease, suggesting that a longer time frame may be needed to see a positive effect.

Why does the speaker believe that the anti-inflammatory claims of vitamin K2 are unlikely?

The speaker cites a three-year study that found no improvement in markers of inflammation such as interleukin-6, high sensitivity CRP, or tumor necrosis factor alpha with vitamin K2 supplementation.

What are the recommended daily intakes of vitamin K for males and females?

The recommended daily intake of vitamin K for males is 120 micrograms, and for females, it's 90 micrograms.

Which foods are mentioned as good sources of vitamin K?

Natto, spinach, kale, and broccoli are mentioned as fantastic food sources for vitamin K, though most of that is vitamin K1.

What is the speaker's personal daily intake of vitamin K2, vitamin D, and magnesium?

The speaker takes 120 micrograms of vitamin K2, 1,000 international units of vitamin D, and 120 milligrams of magnesium daily.