Pharmacist Reveals Vitamin K2 Benefits, Deficiency, and Dietary Sources

Is vitamin K2 more important than vitamin K1? What are the differences between vitamin K one and K two? And what are the different dietary sources of vitamin K versus vitamin K one? Also, should you take vitamin K one and K two together? Today we're going to go a little bit deeper into the specifics of vitamin K one versus vitamin K two.

Since posting my last video, it has become very apparent that there is a lot of interest and questions about vitamin K. I want to welcome all my new subscribers and I want to really thank you for your comments and your feedback. I always read the comments and I try to engage in the comments as much as possible.

Your feedback allows me to know what videos I can make in the future that will better serve you. So thank you so much for joining this community and please continue to give me your feedback. It really helps me on the channel.

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00:00 Vitamin K1 or K2?
01:19 Types of Vitamin K
01:50 Chemical structure of Vitamin K1 and K2
02:25 Chronic Diseases with risk of Vitamin K deficiency
02:50 Vitamin K2 chemical structure (menaquinone)
03:10 Gut Health and Vitamin K
04:02 Vitamin K2 and Osteoporosis in Japan
04:27 Vitamin K2 and Calcification
05:05 Dietary sources of Vitamin K1 and K2
06:16 Can Vitamins K1 and K2 be taken together?

References:

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Friendly Pharmacy 5 medical videos are for medical education, and are NOT intended to replace recommendations from your doctor.

#vitamin k1 #vitamink #vitamink2 osteoporosis best source of vitamin k2

[craigglaser]

Nice video! There are studies that prove that vitamin K2 MK seven removes calcium from your soft tissues and moves it into bone so it does appear to be beneficial for arterial health. There is not near enough education to people about Glycation perhaps a video on that would be very beneficial to many. Just a thought. Thank you again for what you do!

[kimrich]

Thank you so much for explaining the difference between vitamin K1 and vitamin K2. 😊

[ramrod]

Your clear plain-spoken video approach is excellent -- I really appreciate you! Your recent vitamin D3 & K2 work has been right-on! ♡♡

[suewright]

Very many thanks indeed Lindsay, you certainly answered my question and I’m very grateful to you. I take plenty of leafy vegetables etc. I also take fat with D3, so I really don’t need V2 for which is brilliant. Many thanks again Lindsay and I really appreciate your help! Take very great care of yourself and all the family. 😊

[suewright]

Thank you so very much indeed for both the videos, each as informative and interesting as each other. Very many thanks Lindsay, but I’ve a strong feeling I take the correct foods so really don’t need K2. Much appreciated and take great care 😊

[abeach]

Thank you so much for your continued discussion in relation to
varied supplements and vitamins. Have missed you posting and
hope now the Fall and Winter months that we may hear more
from you. I am all about factual data-peer reviewed if possible
and so forth.

[Me-mjni]

5:24 always always take your fat soluble vitamins A, D, E, K1 and K2 with your fatty meal of the day for best absorption. Those who have malabsorption issues, like those who have had weight loss surgery, short bowel syndrome or crohn's....they would be better to take these in dry form for best absorption. I personally have to take mega doses of all 5 daily, in the dry form as I dont absorb fat due to a malabsorption issue.

[whitetiger]

Thank you very much this is very educational... Plus no distractions noted...

[larsnystrom]

The effects of vitamin K2 has been known only for 15 years or so.
Before that, it was belived that vitamin K1 was the important one, and had to do with only blood clotting.

An optimal dose of all K vitamins together seems to be between 1 -- 2 mg.
The picture is complicated by that the body converts some K1 and some K2 of the MK7 kind into K2 of the MK4 kind.

So, we usually get a slow supply of MK4 from whichever of the K vitamins we get from food. But usually not an optimal level.

The research hasn't yet gotten this sorted out. Maybe because the supplement companies have taken a shine on MK7.
They say it's more effective because it stays in the blood fir a long time, days. Of course it does! It has to be slowly converted into MK4, which the body likes better.
Most research are payed for by supplement companies. Because research on nutrition isn't interesting enough for anyone else.

One thing the research hasn't got right is the effective dose of K2/MK4. They have usuall done research with very high doses of 15 mg 3 times a day, because it disappears quickly from the blood. And they can give too much because it hasn't any known side effects.
Some research has shown that 1.5 mg of MK4 is efective. But very little has been done with low doses.

It's likely that we can manage with K1 and K2/MK7 if we get enough of it, say optimally 2 mg together.

No one really knows this because of lacking research.
So it's just an informed guess.

Currently, the research with MK7 has been made with 100 -- 200 microgram doses. It slowes down calcification of plack, but doesn't reduce it. They are now trying 380 microgram doses.

These doses are enough to support bone maintenance. But the optimal doses are still unknown.
And I guess we won't find out, unless we do research also with MK4. Because the conversion of the other forms into that form might be rate limiting.

With the current knowledge I would suggest the following formulation:
Vitamin K1. 400 ug
Vitamin K2/MK7 400 ug
Vitamin K2/MK4 1 mg

This is my guess for an optimal supplement. Until enough research is done, that is.

All guesswork of course!

[sue]

I have Osteoporosis and Multiple Spine fractures would K2/MK4 or K2/MK7 be best please? How much do I need Daily with Vitamin D3 and Magnesium? 😊

[mballer]

Taking a stable dose of vitamin k daily can help stabilize warfarin doses.
Trying to avoid all green foods then sometimes getting some excess vitamin k foods can swing PT/INR more than if you are taking a known base dose of vitamin k then adjusting the warfarin for it.
Might also be better to switch to a newer anticoagulant and not have to avoid healthy foods.

[efanjul]

Dr. Ford Brewer, director of the heart attack and stroke prevention clinic at Johns Hopkins questions the benefits of decalcifyiing your arteries with vitamin K2, as hard, calcified plaque is more stable, and therefore, less dangeous than soft plaque. Calciication in the arteries is an indicator of chronic inflammation, but it is the result of a healing process. It would be like trying to remove the scars instead of dealing with what causes the injury.

[robertomatus]

Thanks again for your information love 💕 it Bob 🇧🇿Belize

[Just_forfun]

Interesting, bacteria in the gut converts K1 to K2. Bacteria are proving to be very helpful, I hear same with Vitamin B12. Recently I heard mitochondria is actually bacteria. Thank you for your time and effort you put in to educate us, appreciate it.

[Me-mjni]

4:18 in Japan they use Vitamin K2 Mk4 version in mega doses to treat osteo issues. 45mg (45, 000mcg) actually. Never the Mk7 form. There is no upper toxic limit to Mk4 version. You wouldnt want to take that much of the Mk7 version tho. There is no lab test for Vitamin k2 but you can test your osteocalcin levels. Vitamin k2 is one of vitamin Ds co factors. Taking D lowers your magnesium levels so you want to be sure to take a good form of magnesium with your D. Always take D3 not D2 as D2 has to be converted to D3 before our bodies can even use it. There are 9 forms of magnesium. Stay away from the cheap forms citrate and oxide as they do nothing but cause loose stools (Great if constipated) and gi upset but nothing for our levels. I do mag malate in the am as it gives energy and helps with pain issues then at night I take mag glycinate as it promotes relaxation and calm. Neither have the loose stool/gi upset issues. Glycinate is great for those with anxiety. Mag Taurate is great for those with high bp. So Ds co factors are Vitamin k2 and Magnesium like I D causes our bodies to absorb calcium 20x more than normal. Both from food and vitamins. So without the co factors we end up with soft tissue calcifications in our joints (causing arthritis) and arteries (causing strokes/heart attacks). Vitamin k2 pushes that calcium into the bones where it belongs, preventing the soft tissue calcifications. So always take D3 with Magnesium and Vitamin K2. Other co factors of D3 are zinc, boron and Vitamin A. As we age our gut health declines and we are able to absorb less nutrients from food and vitamins so its important to stay on top of your labs and correct deficiencies for optimal health.

[harryfoster]

Thank you from the UK, Could the fact that I started taking Vitamin D ( 1 up to 5 thousand IU's daily) last year and after many weeks I had the beginning of carpel tunnel syndrome, Was I right in blaming the Diu's on this? learning about the correlation of K2 and I dropped the dose To 1k IU and am now taking K2, your thoughts ?, I am also amazed at how little the medical profession know about this vital vitamin D, even after the knowledge gained during Covid. regards. Harry.

[Backtothescience]

Thank you. This is very valuable information.

[speaktruth]

Does dental plaque indicate vascular plaque..?I have both ..should I ask my doc for a K1 and k2 test?

[Me-mjni]

1:18 There are synthetic forms of Vitamin K2 also.

[stormwalker]

thank you very much for the information...!