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.