What You Need To Know Before Taking Vitamin K2

Summary

This video provides an in-depth look at vitamin K - clearing up myths and explaining the health benefits. It covers the two main forms - K1 from leafy greens that aids photosynthesis, and K2 from animal foods that supports bones and arteries. While deficiency is rare, adequate vitamin K intake promotes blood clotting, bone strength to help prevent osteoporosis, and potentially heart health. The video advises focusing on leafy greens for K1 and adding eggs, meat and cheese for K2. Supplementing likely isn’t necessary for most people but may provide targeted benefits under medical supervision.

Takeaways

• 😀 Vitamin K helps with blood clotting and has benefits for heart health, bone strength, and artery calcification.
• 🥬 The main dietary forms are K1 from plant sources like leafy greens and K2 from animal sources like cheese.
• 🧀 K2 may provide extra benefits but more research is needed to confirm this.
• 💪 Multiple studies connect vitamin K2 intake to improved bone density and reduced fracture rates.
• ❤️ Evidence for vitamin K2 improving heart health is mixed, with more research needed.
• 😊 Vitamin K deficiency is very rare, so mega-doses of supplements are likely unnecessary.
• 🥗 Focus on eating leafy greens for K1 and add eggs, meat and cheese for K2.
• 🍣 Natto is the richest dietary source of K2 but is an acquired taste.
• 🧑‍⚕️ Those deficient in vitamin K may benefit from targeted supplementation under medical supervision.
• 📝 Key roles of vitamin K are blood clotting, directing calcium to bones over arteries, and potential benefits for bones and heart.

Q & A

What are the two main forms of vitamin K?

The two main forms of vitamin K are K1 (phylloquinone) which comes from plant sources like leafy greens, and K2 (menaquinone) which is primarily found in animal-based and fermented foods.

How does vitamin K contribute to bone health?

Studies have found that supplementing with vitamin K2 helps reduce age-related bone loss and lower fracture rates. It helps bind calcium to bones and prevents calcium from depositing in arteries.

What food is the best source of vitamin K2?

Natto, a Japanese dish of fermented soybeans, is by far the richest source of vitamin K2.

Does research clearly show that vitamin K prevents heart disease?

No, research is still mixed regarding vitamin K and heart disease prevention. While it may help prevent calcium from collecting in blood vessels, larger studies are needed to confirm if it significantly lowers cardiovascular risks.

Is vitamin K deficiency common?

No, vitamin K deficiency is very rare. Most people get adequate vitamin K from their diets, especially leafy green vegetables.

What foods contain high amounts of vitamin K1?

Good sources of vitamin K1 include leafy greens like kale, spinach, lettuce, broccoli, Brussels sprouts, as well as some fruits like blueberries, avocados, prunes and kiwi.

Aside from natto, what foods provide vitamin K2?

Other good sources of vitamin K2 include cheese, egg yolks, chicken, beef liver, yogurt, kimchi, sauerkraut, miso, and salmon.

Should most people take vitamin K supplements?

Supplementing likely isn’t necessary for most people, but may provide some benefits if deficient. More is not always better when it comes to vitamin supplements.

What are the main functions of vitamin K in the body?

The main functions are: allowing proper blood clotting, contributing to bone strength and potentially protecting heart health by preventing calcium from depositing in blood vessels.

Does vitamin K1 or K2 play a bigger role in health?

Researchers are still studying if K2 has extra benefits for bone and heart health because it stays in the body longer. Both forms work together to support overall health.

Outlines

00:00

🧪 Explaining the Importance of Vitamin K and Breaking Down Common Myths

The first paragraph serves as an introduction, welcoming viewers back to the channel. It states the goal of creating a comprehensive video on vitamin K - covering its health impacts, different forms like K1 and K2, food sources, potential benefits for bones and heart, and suggestions around supplementation.

05:04

🥗 Summarizing Key Info on Vitamin K and Providing Closing Thoughts

The second paragraph provides closing thoughts. It summarizes the two main forms of vitamin K found in foods, states that deficiency is rare, advises care around over-supplementing, lists dietary sources of K1 and K2, and thanks viewers for watching.

Keywords

💡Vitamin K

Vitamin K is an essential micronutrient that supports several critical processes in the body. It is most known for enabling proper blood clotting and wound healing. However, research shows vitamin K also benefits bone strength, heart health, and artery health. The video focuses specifically on educating viewers about vitamin K - the different types like K1 and K2, food sources, health benefits beyond blood clotting, who may need supplements, and common misconceptions.

💡Blood clotting

Blood clotting refers to the process our body uses to stop bleeding when blood vessels are damaged. Vitamin K facilitates this by activating proteins involved in the clotting cascade. The video mentions how blood clotting is vitamin K's most studied and well-known function, though emerging research reveals other vital roles.

💡Bone strength

Bone strength refers to the ability of bones to withstand impact and stress without breaking. The video describes research showing vitamin K2 supplements can reduce age-related bone loss and risk of fractures, especially in postmenopausal women prone to osteoporosis. Vitamin K assists with binding calcium to bone.

💡Heart health

Heart health refers to the overall condition and function of the heart and cardiovascular system. Some studies link vitamin K2 supplements with improved heart health markers like reduced artery calcification and stiffness. More research is still needed to confirm cardiovascular benefits.

💡Vitamin K1

Vitamin K1, also called phylloquinone, is the form of vitamin K found in leafy green vegetables and some fruits. The video mentions vitamin K1 allows plants to photosynthesize. K1 is the main type of vitamin K in most people's diets from foods.

💡Vitamin K2

Vitamin K2, also called menaquinone, is the form found in animal-based and fermented foods. The video describes natto as the richest source. K2 stays in the body longer and may have added benefits for bone and heart health, though more research is still needed in this area.

💡Osteoporosis

Osteoporosis is a condition characterized by low bone density and deterioration of bone tissue, which leads to fragile bones and higher risk of fractures. The video suggests vitamin K2 supplementation reduces osteoporosis progression and age-related bone loss, especially in postmenopausal women.

💡Artery calcification

Artery calcification refers to a buildup of calcium deposits along the arterial walls, causing hardening and loss of elasticity. Some studies described in the video found vitamin K2 may protect against this type of calcium accumulation in blood vessels.

💡Leafy greens

Leafy green vegetables like kale, spinach and lettuce are emphasized in the video as excellent dietary sources of vitamin K1. Consuming these regularly can help ensure adequate vitamin K intake for most people without needing supplements.

💡Natto

Natto is a Japanese dish of fermented soybeans identified as the single best source of vitamin K2. However, the video notes this fermented food has an acquired taste. Natto provides a supplementary food option for boosting K2 intake.

Highlights

Vitamin K might not be as well known as vitamin C or D, but it is very important for our bodies in several ways.

I want to explain all the ways vitamin K helps our health, talk about the major forms like K1 and K2, look at research on benefits like heart health and strong bones, and of course suggest food sources to get more vitamin K.

Research over the past few decades has shown vitamin K plays a role in other processes like heart health, bone strength, and artery calcification.

Vitamin K1, also called phylloquinone, comes from plant sources. K1 is abundant in leafy greens like kale, spinach, broccoli.

While K1 and K2 are important, researchers are still studying if K2 has extra benefits for bone and heart health because it stays in the body longer.

Several studies found supplementing with K2 reduces age-related bone loss and lowers fracture rates. It seems to help bind calcium to bone and prevent calcium from depositing in arteries instead.

In addition to bones, vitamin K2 intake has been connected to improved heart health. Some studies using very high doses found reductions in artery calcification and stiffness with long-term K2 supplements.

I want to stress that vitamin K deficiency is very rare, and overdoing supplements if you don’t need them is never a good idea.

For K1, eat plenty of leafy greens like kale, spinach, lettuce, broccoli, Brussels sprouts. Add blueberries, avocados, prunes and kiwi for fruit sources.

For K2, eat more cheese if you include dairy, like gouda, brie and cheddar. Egg yolks, chicken breast, beef liver and yogurt provide smaller amounts. Natto is by far the richest source, but this fermented soy is an acquired taste.

Eat fermented foods like kimchi, sauerkraut, miso for more K2 while feeding healthy gut bacteria.

K1 and K2 work together to support health. Focus on leafy greens for K1 and add cheese, eggs, meat and natto for K2.

Supplementing likely isn’t necessary for most people but may provide targeted bone and heart benefits if deficient, under medical supervision.

Let me know if you have any other questions! Don’t forget to like and subscribe for more health content every week.

Thanks for watching, see you next time!

Transcripts

Hey everyone! Welcome back to my channel.

Today I want to go deep into the world of vitamins and talk about one that gets a lot of attention 

but also has some big misconceptions - vitamin K!

I've been getting a lot of questions about vitamin K lately, 

so I thought it was time I made a video breaking down the facts and science behind this unique vitamin.

There's a lot of myths out there about what vitamin K does, the different forms of it, 

and who needs supplements, so my goal is to clear all that up by the end of the video.

Vitamin K might not be as well known as vitamin C or D,

but it is very important for our bodies in several ways.

Most people have heard it helps with blood clotting, but it also does much more than that.

I want to explain all the ways vitamin K helps our health,

talk about the major forms like K1 and K2,

look at research on benefits like heart health and strong bones,

and of course suggest food sources to get more vitamin K.

This is a nutrient you don't want to ignore, 

but you also want good information on why you might want supplements and what to be careful about.

By the end, you'll be an expert on vitamin K! 

Whether you've taken it for years or never thought about it before, 

grab a snack and get cozy as we dive deep into this underrated vitamin!

Research over the past few decades has shown vitamin K plays a role in other processes like heart health, 

bone strength, and artery calcification.

It has benefits beyond blood clotting even though that's its most studied job.

Now let’s talk about the main types of vitamin K from foods - K1 and K2.

Vitamin K1, also called phylloquinone, comes from plant sources.

K1 is abundant in leafy greens like kale, spinach, broccoli.

It's also in some oils and fruits like blueberries and figs.

K1 allows plants to photosynthesize and is the main type of vitamin K in most people's diets.

Vitamin K2, also called menaquinone, is primarily in animal-based and fermented foods.

The best source is natto, a Japanese dish of fermented soybeans.

Hard and soft cheeses, egg yolks, chicken, butter, and curds also have K2.

Our gut bacteria make some K2 too.

While K1 and K2 are important, researchers are still studying if K2 has extra benefits

for bone and heart health because it stays in the body longer.

More research is needed to know if K2 should be supplemented separately from K1.

Now that we understand the forms of vitamin K, let’s look at the major health benefits and what research says about its effects.

One well-studied role is K2’s impact on bone strength and osteoporosis risk.

Several studies found supplementing with K2 reduces age-related bone loss and lowers fracture rates.

It seems to help bind calcium to bone and prevent calcium from depositing in arteries instead.

Analyzing many controlled trials together shows K2 improves bone health markers and reduces fractures, 

especially in postmenopausal women with osteoporosis.

It works best when paired with vitamin D3.

Optimal vitamin K intake alone probably won’t cure osteoporosis but does help bone health.

In addition to bones, vitamin K2 intake has been connected to improved heart health.

Some studies using very high doses found reductions in artery calcification and stiffness with long-term K2 supplements.

Again, it may stop calcium from collecting in blood vessels.

However, research is mixed regarding vitamin K and heart disease prevention.

Many recent analyses didn’t find strong evidence that K2 significantly lowers cardiovascular risks or death.

Much larger studies are needed to know if K2 truly protects the heart.

So while it does direct calcium to bones rather than arteries, we can’t say for sure yet that K2 slashes heart disease.

I want to stress that vitamin K deficiency is very rare 

and overdoing supplements if you don’t need them is never a good idea.

While adequate vitamin K is important, you do not need mega-doses for added health benefits.

As with any vitamin, more is not always better.

Now let me quickly summarize food sources to help you get enough vitamin K without supplements.

For K1, eat plenty of leafy greens like kale, spinach, lettuce, broccoli, Brussels sprouts.

Add blueberries, avocados, prunes and kiwi for fruit sources.

For K2, eat more cheese if you include dairy, like gouda, brie and cheddar.

Egg yolks, chicken breast, beef liver and yogurt provide smaller amounts.

Natto is by far the richest source, but this fermented soy is an acquired taste.

Eat fermented foods like kimchi, sauerkraut, miso for more K2 while feeding healthy gut bacteria.

And eat salmon a couple times a week for extra vitamin K.

In summary, vitamin K is essential for proper blood clotting and shows promise for bone and heart health.

K1 and K2 work together to support health.

Focus on leafy greens for K1 and add cheese, eggs, meat and natto for K2.

Supplementing likely isn’t necessary for most people but may provide targeted bone 

and heart benefits if deficient, under medical supervision.

I hope this video shed light on vitamin K and gave ideas to boost your intake of this important nutrient.

Let me know if you have any other questions!

Don’t forget to like and subscribe for more health content every week.

Thanks for watching, see you next time!