Vitamin K2 Human Studies Show Profound Benefits

Dr Brad Stanfield

17 Jan 202305:36

Summary

TLDRThe 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.

Outlines

00:00

💊 Vitamin K2: Bone Health and Beyond

The first paragraph delves into the health benefits of vitamin K2, with a focus on its role in bone health. The script discusses the evolution of understanding vitamin K's functions, from its initial association with blood clotting to its broader impact on health. Vitamin K2 is highlighted for its importance in activating GLA proteins, which regulate calcium distribution in the body, keeping it in bones and preventing unwanted buildup in blood vessels. Clinical studies are referenced, including a 2006 systematic review and a 2013 study that showed a slowed rate of bone mineral density decrease in post-menopausal women taking vitamin K2. The European Food Safety Authority's recognition of vitamin K's role in bone health is also mentioned. Additionally, the script touches on preliminary research suggesting vitamin K2's positive effects on cardiovascular health, though it notes the need for further randomized controlled studies to confirm these findings.

05:01

🌱 Personal Vitamin K2 Intake and Other Supplements

The second paragraph provides personal insights into the speaker's daily vitamin K2 intake and related supplementation practices. The speaker discloses taking 120 micrograms of vitamin K2 daily, aligning with the recommended daily intake for males, and also mentions taking 1,000 international units of vitamin D and 120 milligrams of magnesium, emphasizing the difficulty of achieving optimal nutrient levels through diet alone. The paragraph concludes with a thank you note to donotage.org for their financial support of the speaker's rapamycin study, and an invitation for viewers to learn more through a provided discount code and linked video on magnesium research.

Mindmap

Keywords

💡Vitamin K2

Vitamin K2 is a fat-soluble vitamin that plays a crucial role in bone metabolism and blood clotting. In the video, it is discussed as a supplement that can potentially improve bone health and arterial function. The script mentions that the speaker personally takes 120 micrograms of vitamin K2, highlighting its importance in their health regimen.

💡Coagulation

Coagulation refers to the process of blood clotting. The term is mentioned in the context of the historical understanding of vitamin K's role, which was initially thought to be limited to this process. However, the video emphasizes that the benefits of vitamin K extend beyond coagulation, indicating a broader impact on health.

💡GLA Proteins

GLA proteins, or Gamma-carboxyglutamic acid proteins, are a group of proteins that require vitamin K for activation. As explained in the video, these proteins help to regulate the distribution of calcium in the body, keeping it in the bones and preventing its accumulation in blood vessels, which is vital for maintaining bone health and preventing vascular calcification.

💡Bone Density

Bone density refers to the amount of bone mineral content, a key indicator of bone strength and a measure used to assess osteoporosis risk. The video discusses clinical studies that suggest vitamin K2 supplementation can help maintain or improve bone density, thereby potentially reducing the risk of fractures and osteoporosis.

💡Osteoporosis

Osteoporosis is a condition characterized by weak and brittle bones. In the script, it is mentioned that vitamin K2 was used as a standard of care in Japan to protect against this condition. The discussion around osteoporosis underscores the importance of vitamin K2 in maintaining bone health.

💡Randomized Controlled Trials (RCTs)

RCTs are a type of scientific experiment that is considered the gold standard for clinical research. They involve randomly assigning participants to either a treatment or control group to test the efficacy of an intervention. The video cites RCTs as evidence for the benefits of vitamin K2 on bone health and arterial function.

💡Arterial Stiffness

Arterial stiffness is a measure of the elasticity of the arteries and is associated with cardiovascular health. The video mentions a study that found long-term use of vitamin K2 improved arterial stiffness, suggesting a potential cardiovascular benefit of the supplement.

💡Coronary Artery Calcification

Coronary artery calcification refers to the buildup of calcium in the arteries that supply the heart, which can increase the risk of heart disease. The script discusses a study that showed less calcification in individuals taking vitamin K1, although it notes that more research is needed on vitamin K2's effects on this condition.

💡Inflammation

Inflammation is the body's response to injury or infection and can be a factor in various diseases. The video mentions that some people take vitamin K2 as an anti-inflammatory, but it also states that research has not found vitamin K2 to improve markers of inflammation, suggesting that this may not be a primary benefit of the supplement.

💡Bioavailability

Bioavailability refers to the extent and rate at which a nutrient is absorbed and utilized by the body. The video discusses different subtypes of vitamin K2, noting that the MK-7 version is the most efficiently absorbed and has the greatest bioavailability, which is important for the effectiveness of the supplement.

💡Dietary Intake

Dietary intake refers to the consumption of food and nutrients. The script mentions that dietary sources of vitamin K, such as natto, spinach, kale, and broccoli, are rich in vitamin K1 but may not provide adequate amounts of vitamin K2, particularly in Western diets. This highlights the reason why some individuals may choose to take vitamin K2 supplements.

Highlights

Vitamin K2 has strong evidence for its role in bone health, which is why the speaker takes 120 micrograms daily.

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.

In Japan, vitamin K2 is used as a standard of care to protect against osteoporosis.

A 2009 study found no improvements in bone density with high-dose vitamin K2 over one year.

A 2013 study showed that post-menopausal women taking 180 micrograms of MK7 had slower bone mineral density decrease.

The European Food Safety Authorities have accepted a claim on vitamin K's role in maintaining normal bone health.

Observational study found that higher dietary vitamin K2 intake was associated with lower rates of heart disease and longer life.

A 2015 double-blind, placebo-controlled trial showed that MK7 improved arterial stiffness in post-menopausal women.

A separate study showed less coronary artery calcification in those taking vitamin K1, but results for K2 are still pending.

A six-month study on type 2 diabetic patients with cardiovascular disease showed no effects from vitamin K2.

Research shows that vitamin K2 supplements do not slow down aortic valve calcification when paired with vitamin D.

The speaker is optimistic about the potential positive results from the Vita K trial on blood vessel health.

Vitamin K2 is unlikely to have anti-inflammatory effects, as shown by a three-year study with no improvement in inflammation markers.

Vitamin K2 comes in short and long chain versions, with MK7 being the most efficiently absorbed and bioavailable.

Recommended daily intakes of vitamin K for males are 120 micrograms and for females 90 micrograms.

Food sources for vitamin K include natto, spinach, kale, and broccoli, which are rich in vitamin K1.

Intakes of vitamin K2 alone through diet are generally inadequate, especially in Western diets.

The speaker takes 120 micrograms of vitamin K2 daily, along with vitamin D and magnesium, following endocrine society guidelines.