The Purported Benefits of Vitamin K2: Should You Take Supplements?
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- เผยแพร่เมื่อ 15 ต.ค. 2024
- Our body can make vitamin K2 from the K1 in green leafy vegetables.
To summarize, there is no good evidence that vitamin K has bone, brain, or heart benefits beyond its blood-clotting function. And, even if such evidence arose, we can get all of the vitamin K we need from greens, since there’s no requirement specifically for vitamin K2. Further, if some evidence did arise that there was some unique benefit from K2, our microbiome makes K2 from the K1 in greens. What’s more, even if we had a problem with our microbiome, our own cells can make K1 from K2, just like other animals do. So, the bottom line is: Eat your greens.
For a delicious dose of vitamin K, try my recipe for Ribollita with White Beans and Kale (nutritionfacts....
For my recommendation on daily intake of leafy greens, as well as other food groups, check out my Daily Dozen - nutritionfacts....
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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![Why I Take Vitamin K2 & Vitamin D Every Day! [2024 Studies Update]](http://i.ytimg.com/vi/05-hMOAuAek/mqdefault.jpg)
Dr. Greger recently did a webinar on this topic, which includes a robust and informative Q&A. To watch it, go to nutritionfacts.org/webinar/should-you-supplement-with-vitamin-k2/ and click on the video.
It's hard to take this host and his channel seriously when he mixes so many givens with so many suppositions.
He mentioned that vitamin k1 and vitamin K2 function the same but yet admits they are found in different locations and that the body has a limited capacity to convert k1 into K2 and that it could be absorbed in the intestine but he does not tell you that the part of the intestine where it can be absorbed is upstream from where it is produced.
He seems to suggest vitamin k1 is all you need and that's because of its benefit to blood clotting and deposition of calcium but he avoids talking about unique pharmacology of K2 with regards to how calcium is used and where it is deposited.
He mentions microbes can produce it but not that it's impossibly physiologic doses that are not significant enough and thus supplementation or it's essentiality as a nutrient becomes an issue.
Not unlike the arguments for and against DHA and that adequate levels of it too can be found in a vegan diet which is also questionable if not fallacious in many cases.
In both cases we know it can be synthesized using microbes or algae to yield the active form.
There's also a lack of uniformity as to who would benefit the most and who could be harmed but it remains that some are helped and some are harmed and some seem to have little difference.
My gut reaction is the doctor is biasing information to suit a vegan diet and to discourage any use of animal or animal products in one's diet even if it means providing misinformation.
There is little emphasis in this channel on statistics even though it would reveal the strength of the studies and whether they are appropriate to support the strength of the conclusions made.
The problem with this channel is disclosure and that includes the fact that it's Chief benefactor or charity is the producer himself.
@@heindlwestChicken meat highest in VIt K2 correlates with the level of feces the chickens live in. That vitamin k2 supports their health problems from kakophagy or eating feces.
Think about it. Dark meat moreso.
I don't prefer to entertain appetite with animals if I can avoid it, and generally I avoid and that includes eggs, mostly.
I don't want to crap footballs no more then women enjoy the less pleasing part of natural child birth .
Supplement is is rotten to the core with rare exception amd generally not only unnecessary but a sign that life is being unduly deprived .
Some individuals in species lack for specific reasons.
Some may temporarily benefit from a relatively brief treatment.
But Good enough living in a Good enough habitat should suffice.
Unfortunately too much is getting too worse.
Adjust, adapt as needed and no more than is adequate for good living as one may.
More or less. Exceptions may happen but I wouldn't think that typical, traditional ly.
People wouldn't be here as they are if that wasn't so
According to code and Nature iterating more and longer than people rightly understand.
Science will all ways play catch up and set back.
At least their is philosophy and camaraderie amongst life and habitats and the heavens above,
IMHO.
My husband and I have been eating natto (2 tbsp) everyday for 2 years now. He had an undiagnosed illness that’s close to having chronic fatigue syndrome, which has been going on for 3 years at the time. For me, I have periodontal disease. Both of us had noticeable improvements after consuming natto. Before, my husband couldn’t even swim without getting dizzy. Now, he can swim for an hour. For me, my periodontist thinks I’m their star patient because I had significant improvements in my pockets and no more bleeding. Natto has a lot of good nutrients, but, the things that made me start eating it was the K2 content and the Japanese went panic buying with it at the start of the pandemic.
I hope you are well now. Does your husband have any titanium (or any metals) implants in his body? ( such as titanium screws on the chin etc.)
Would Love a video more about other types of fermented soy products and if theyre healthy or not. Natto, Black Bean Paste, Soy sauce, etc. Would be very helpful!
Would also Love a Video that goes more in depth with Oxalates, a lot of the low carb community seem to warn against eating any of a huge list of plant foods because of the "dangerous and deadly" Oxalates. Would love more information about this! 😊
Great Video! I'm glad you put the K2 supplementation to bed! 🤗
Dr. Greger has hundreds of videos searchable at his site. I got 15 results on a search for "Oxalates". Above is the first one. I watched dozens of his videos every week for months when I first learned of his work. That was about eight years ago. I've been WFPB eating ever since.
Well you can always eat baby food. Long as it's vegan. That might be easy to put down when you don't feel like thinking critically about the diet
Dr. Greger, I have heard dozens of TH-cam videos on here all about how vitamin K2-mk7 strengthens bones, teeth, etc., working in conjunction with vitamin D3 to put calcium into the bones and even remove calcium from the soft tissues. They all refer to studies as well, which you don’t seem to know anything about?
Fantastic Dr Greger! I've been supplementing vitamin K2 for years, for my osteoporosis.... But I also eat greens. Good to know, I must increase greens! And thank you!
Oh my god I've watched 100s of videos the past year on the website and i'm not even subscribed. Thank you Dr. Gregor for levelling up my health!
wow! I love this style of informative approach. Not only stating the conclusions but showing the conditions around it is sometimes necessary to make the information stick and be reliable.
Listening to his snarky tone makes me want to smack the schill. Trust him at your peril.
My mum told me when I was little that vitamin K is mainly gotten from the cabbages (ie., brassicas). Seems she was right. Easy to remember because the umbrella term for them in finnish is kaali, which begins with the same letter.
The knowledge that vitamin K2 is different from K2 and important for us is only 15 years old.
So, your mum were thinking about vitamin K1, not K2. But if she had said Saurkraut, she would have beaten the researchers to it!
The question I have is about vitamin D3, which a LOT of people take alongside K2. Some supplement makers put D3 and K2 together in the same capsule. D3 will up the bioavailability of calcium in your body. The claim about K2 is that it will direct that calcium into your bones (which is good), not your arteries (which is bad). So if I drop K2, should I also drop D3, as I don't want calcification of my arteries due to calcium running wild in my body? Sure, I believe that eating right is the best thing to do; always easier to say than do. I've read T. Colin Campbell's book "Whole", which argues against taking ANY supplements at all, unless you have a known illness caused by a deficiency of a certain vitamin/mineral. Campbell is all on-board a WFPB (whole-food, plant based) diet. In the perfect world I would eat an organic, very recently harvested WFPB diet that would include many, many, many different foods. But who's perfect? And if I'm over age 65 (as I am) should I still go without any supplementation at all? And we've all heard that vitamin D is a known covid preventer as well. There are seldom easy answers.
Dr. Campbell may do what he wants, but I certainly fight off infections better if I take my vitamins on top of WFPB.
I am following the FLCCC recommendation for the prevention of the COV ....high dosage of VitD together with K2, zinc, c. I also lead a healthy lifestyle with good nutrition (I put kale in my smoothie). Untested/unvaxed/uninfected.
Great! I can just focus on taking more green leafy vegetables. Although I may still take some fermented soy, natto occasionally for the probiotic and K2.
The Rotterdam study shows the level of vitamin K2 is highly correlated with reducing all-cause mortality. So taking vitamin K2 is not for everyone, only for people who don't want to die young.
Sure but that says nothing about supplementation. All we know that eating foods high in K2 is healthy for cardiovascular health (big surprise)
@@jonnenne k2 outside Japan is found in liver pate, eggs, fermented milk products. basically all animal products. the amount of k1 converted to k2 by humans is tiny. The highest food in k2 is fermented natto, which some Japanese consume but almost nobody in the West does.
@@andrewj4426 and likely higher in grass-fed/pastured animal foods
Have been waiting on your K2 take - thanks Dr G!
Thank Dr G. There’s been so much talk about it and people recommending supplements. Thank you for this video. I’ve been waiting to see what you’d say a it. 👍
I was convinced to buy Complement, which has K2 and other vitamins "needed" by plant-based eaters. Now I guess I will discontinue buying it. I checked their website after watching this video and they don't site any studies that show how they came to their decision on what to include.
For me, K2 has made a profound difference on my vitamin D levels. When I added it my vitamin D levels were normalized, though I was supplementing with D3. It wasn’t enough to increase my D levels UNTIL I took K2-MK7.
If you’re eating your vegetables you don’t need to supplement with vitamin K. Nature has already done all the work for you.
@@shaneashby5890 K2 isn’t K1, which is in veggies. K2 is from microorganisms.
@@uslee19 If you actually watched and listened to the video, Dr Greger said the body converts it on its own. To meet your daily vitamin K requirements all you need is half a cup of kale. If you’re eating green leafy vegetables and cruciferous vegetables then you can easily get your recommended daily intake. And not be deficient.
@@shaneashby5890
Notice the absence of stats that support his strong claims.
Absolute and relative differences matter as does the number necessary to treat.
So what if he makes a claim if it's not supported by the evidence. You're supposed to accept that what he says is true and yet we know how shaky dietary science is.
He's as biased towards veganism as the animal product industry is towards its products.
He plays loose with the facts as they do.
But vegan zealots for whatever reason back him up out of hand.
To hide behind the seal of science when the science is tertiary to the presentation or to the debate is suspect.
@@Madasin_Paine You are aware that he shows the studies in the video right?
He also tells you what vegetables naturally have vitamin K? And you are aware that the body only needs vitamin K and then the body can naturally convert vitamin K to vitamin K2 on it own right?
When you buy vitamin K and K2 supplements. Are you aware that pretty much all of them don’t even have what’s written on the label is even in the capsule right? It’s a scam!
Then on top of that the human body can not absorb synthetic and artificially made vitamins K and vitamin K2. Our cells in our bodies can not absorb synthetic and artificial vitamins made in a Chinese factory. They literally pass straight threw us. They have done tests on this, just because it’s in your blood doesn’t mean it has penetrated our cells, and if it doesn’t penetrate the cells then you’re body isn’t absorbing it, therefore it’s not doing anything. The human body has evolved over millions of years to get naturally made vitamins from plants, not synthetic and artificial vitamins made by man. When you buy man made vitamins in a pill and a capsule you are literally being scammed.
Madasin, I am a researcher on this subject, you need to understand that you have no idea what you’re talking about. What you just said is nonsense.
There are two questions I find interesting that were not covered by these studies as farvas I see:
- If you supplement D3 at more than 1000 IU, does it make a difference if you combine it with K2 or not?
- Does the conversion/production rate from K1 to K2 change with age? A look at centenarians is nice but they are ahead of the pack anyway, what about the average old Joe?
My sons teeth were awful and he was in need of braces. After 2 years on K2 MK7 his teeth are nearly perfect. K2 MK7 expands the pallet and allows teeth to come in straight.
Based on what I read about vitamin K2 I think more studies are needed in order to reach conclusive knowledge about vitamin K2 and its role in humans, nonetheless there's very recent and interesting research (below I cited an article that I find particularly fascinating*) that gives me the impression that it would be at the very least premature to conclude that dietary intake of vitamin K2 is not required or beneficial.
To be able to make such claim, it would be necessary to establish that vitamin K2 levels derived from endogenous conversion (vitamin K1 to MK-4) and from bacterial synthesis are still optimal in a vitamin K2-deficient diet. Needless to say, I'm not aware of the existence of such evidence.
It's also worth noting that the gut microbiota can be negatively affected by several factors, such as the use of antibiotics or health conditions.
Moreover, eggs contain vitamin K2 MK-4, while iceberg lettuce does not (it contains vitamin K1 instead), so I don't think comparing the two foods is particularly meaningful.
*
Lee B, Choi GM, Hong JP, Cho DE, Kim Y, Yeom M, Han JJ, Kim SR, Hahm DH. Menaquinone-7 ameliorates cerebrovascular calcification-associated memory decline in aged mice. Life Sci. 2022 Oct 15;307:120912. doi: 10.1016/j.lfs.2022.120912. Epub 2022 Aug 26. PMID: 36037872
We need something better than a mouse study to make recommendations
I've been wfpb for 6+ years. Last year I did all raw vegan for 6+ months and was eating 2+ lbs of cruciferous vegetables daily. I got bloodwork some months after (still eating at least 1lb of greens) and "just eating my greens" did not do it for me, my K2 was extremely low...
So great❤. Recently was looking into K2 and this video came out on the right time!
Great and informative video. Very useful. Thank you!
Thank you. This changed my life. Significantly. For the better. Much better. I mean it - thank you 🌻
Why do you use the term "vitamin K" instead of specifically referring to K1 and K2. Your video doesn't seem to consistently differentiate between the two. Do you use this technique when referring to vitamin B? Does B1 act similarly in the body as B6 or B2? Likewise K2 MK4 isn't the same as K2 MK7. I agree that we need more scientific research on all forms of vitamin K, but this video seems to cause more confusion, by not distinguishing between the various sub-forms of vitamin K.
He literally explained that there is no difference between K1 and K2 so that's why, maybe watch the video before making a comment?
@@Danuxsy agreed
That is a false equivalency and shows how little you understand about vitamin Ks and Bs
@@Danuxsy not true
Because the supplements companies like to rip off people, in the end the body is smart on its own, also as the doc said the body can convert K1 to K2 as needed.
I'm not a doctor, but there seems to be plenty of evidence to prove otherwise and what you're saying
There is no evidence. Show me the evidence
Been supplementing with K2 for about a year now. Thanks for helping me decide whether to continue.
This doc is a clown. Trust him at your peril. Just the tone of his snarky voice should tell you all you need to know.
@@gmw3083 you’re the clown!🖕🖕
Have you noticed that your dental plaque has gone down? legit question I also need to determine on whether to keep taking it. i used to have to floss every day before k2. i floss once a week now and almost nothing comes out and i have 0 plaque buildup. the logic behind this is that the k2 draws calcium away from the saliva and keeps it from building around the soft plaque and hardening it.
It interesting that he intentionally conflating information on vitamin K1 and K2, surely he know they are different, found in different foods, and have different biological effects 🤔
Thanks for this! I just bought a K supplement but I try to eat garden greens at every meal! Out it goes (the K) but the container is nice!
Thank you Dr Greger for your continued work.
Thanks for always being trustworthy, Dr. Greger. I often google your name and a nutritional claim to see if it is founded on fact. With money being the motivation for information on the media, it's so helpful for us to have an honest source.
It seems like most that papers were talking about MK4 could MK7 have more impact? Also a lot of the papers you sighted you were just saying vitamin k not k2, so where these studies on K2?
In order to get enough k2 converted from k1, you'd need a very high amount, which could eventually result in more blood coagulation.
Timely, I had spotted some K2 on sale and was considering buying it today. Money saved. I'll just go eat my daily kale...
I don't know if any of you have noticed.. 😆😆
Love it!
When I first transitioned, despite eating natto and broccoli almost every day, my level of vitamin K2 was so low that I had to take the supplement for a year. Thankfully, with research and time, I managed to stop, and that's not a problem anymore.
Sounds like natto is pretty useless for increasing blood k2 levels then...
Great video! Thanks for making it.
What about eatong netto? Is it healthy or harmful?
Why is vitamins k2 and D3 are paired together?
Because D3 increases calcium uptake, and it has to go the right way, what the K2 ensures.
Probably because K2 manufacturers saw a way to cross-sell their product since so many people take D.
@@wildrice8199 I also take D 😏😏
Thank you for all your work. 🙏🏼
That is weird I have read several K2 studies using MK4 and MK7 showing benefit. Literally dozens. Good to hear about the lutein. Pastured eggs have it in abundance and it is much more bioavailable.
Trust this guy at your peril. Remember he's a pure vegan. Or claims to be, and doesn't recommend eggs at all.
Eggs have very little lutein compared to leafy green
@@ballinout92 you also have to look at how much of it can be absorbed by the human body. Tofu supposedly have more calcium than milk, but human body cannot absorb the calcium in tofu. Grass is supposedly high in omega3, but human cannot absorb the omega3 in grass. Lots of plants contain high amount of certain nutrient on paper, but mostly in a form that human body cannot absorb.
Sure... high fat, high colesterol, high animal protein eggs...
@@mizutofu Humans absolutely can absorb the calcium from tofu.
Some medications interfere with the bodily conversion of K1 to K2. So, it may be important for some people to test vitamin K1 and K2 levels in the body. I read "Statins, including pravastatin, can inhibit the mevalonate pathway, which is critical for the synthesis of various compounds, including vitamin K2 (MK-4)" I adhere mostly to Dr Greger's recommendations, but I also cook for people on medication. Factoring in personal medication into Dr Greger's advice is important. Getting other doctors to get trained on nutrition is nigh impossible, but worth binging into consultancy conversations.
В тонком кишечнике протеиновые молекулы разбираются на аминокислоты нашими пищеварительными ферментами, и в стенку тонкого кишечника попадают уже отдельные кирпичики.
Таких кирпичиков порядка 20 разновидностей.
А вариантов их комбинаций в протеиновые цепи - бесконечное количество!
Is the last sentence in this description should be reverse? The body can synthesize K2 from k1
Is it not established that prune includes vitamin K?
0:19 Actually, it is. The other letters are not used because the corresponding substances were later found out to not be vitamins.
I adore Dr. Greger for many reasons. His recommendations regarding nutritional supplements is not one of them. Firstly, I find his knowledge to be a little spotty in this arena. For example, For those of us that carry the MTHFR mutation, t's imperative that we take the methylated form of B12, and not the form he recommends. When it come to other vitamins, let's say K2, perhaps if he's considering the perfectly healthy young person, yes, supplementation may not be necessary. But many of us are older and have our battle scars to prove it. We may require additional nutritional support to overcome or at least survive conditions that have been in place a long time. Do I take K2 along with my vitamin D to address my mild arteriosclerosis and osteoporosis? You betcha. By the way, both plant based doctors, Dr. Kahn and Dr Fuhrman, recommend K2 to their patients, and these are no slouches.
Yes, I also think his logic isn't so good when it comes to supplements and even seems a litlle biased on this. Sometimes supplements are very good, but only a few of them, for example for me vitamin D supplements helped me heal from a lot of suffering and pain, especially mental, I was very deficient and I didn't knew it, after that I always take my vit D supplement and I feel great, now I started to take vit K2 with vit D.
Incredible video. Thank you Dr!
I have chard growing all around my yard (due to letting one go to seed). We eat a lot of greens. But I don't think everyone has the ability to convert K1 to K2 in the gut. I have been taking 100 mg of K2 (from plants) for years now. When I took a statin for 2 years, my Coronary Artery Calcium scan increased from 107 to 193. I stopped the statin and just went with the K2 and D3. In 2 more years, the CAC score decreased to 164. The radiologist, with impressive credentials from USC, Cedars Sinai, etc., noted on the last test result that the CAC score had decreased from the previous score. In the studies noted in the video, were the people also taking a statin? The statin may be the culprit.
I think we can safely say from observational point of view, that synthetic unnatural substances/drugs/molecules/chemicals have serious side effects to the body. And the current science on statin's benefits are barely supportive. It's safe to say that it is used on acute emergency situations, but for long term use just causes havoc to the body.
Two other possible reasons; Yes maybe a small population may not have the ability to convert K1 to K2. it's possible. And the other reason despite eating lots of green are other life style factors that causes the inability to convert or the increase of calcification.
@@A.I.- I don't drink (50 years since), smoke, use drugs, etc. My husband had same diet. His CAC score was zero 4 years ago. Now my father used to get K1 shots before surgeries I think due to bleeding (this was the 70s). It just may be genetic.
K2 (MK-7) does direct calcium from the tissues to the bones. I don't know what this guy is reading but he needs to go back and do some more research.
Is Natto part or Nattokianse? I thought it helped clear arteries.
Just what I needed. Thanks!
Would you recommend K2 supplements for people who can't have too much oxalates? I'm currently taking one dose of K2 Mk-7, once a week and drink homemade kefir every other day.
there are plenty of low oxalate greens you can watch is vid on oxalate
Kale is a good alternative to spinach and beet greens if you don't want too much oxalate.
Bok Choy is a good low oxalate green
Does anyone take the complement vitamin?
What about the epic study that shows for every 10mcg of k2 shows 9% reduction of cardiovascular risk? Atherosclerosis in 2009 showing low k2 intake had the highest cornary calcification?
How come then, that when I do not supplement, lots of joint pains start popping up, that disappear quickly abruptly after swallowing K2 ?
In summer season I take K2 and from November till April I take pill containing both D3 and K2.
D3 dissolves Calcium out of bone tissue, K2 does the opposite it is said. Unclear however is the role of magnesium, that seems at least as important to strong bones.
If i stop k2 my dental plaque comes back very quickly. with k2 i don't even need a dentist for years. without it 6 months.
2:24 "Nada!" As a portuguese native speaker I found it really fun. 🤣
What about The combined effect of vitamin K and calcium on bone mineral density in humans: a meta-analysis of randomized controlled trials, as well as The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review ?
I eat pickled cabbage made myself with a little salt instead of k2
Article allows likelihood that Ks are valuable---otherwise why recommend greens...and of course pills compensate for lack of greens, etc.
Felt bad - tried taking K2 MK-7 - started to feel good. 🤷♂ Natto is better than pills obviously
What??? Are you serious?!!!! Well... I guess I'll be saving money, but so bummed out that I'm not getting the benefits I thought. Thank you SO much. And thank you for the leafy green explanation. Now I know how to measure our daily intake. Love the clarity of this video. Great job!
Don't believe anything this guy claims.
@@gmw3083 Why is that?
@@bluesash10 Honestly, you could probably parse through, picking n choosing. My first reply was a bit hyperbolic. It appears that you haven't commented here before and may be a newcomer. Greger has some sort of agenda. I don't really know what it is as I'm only infrequently exposed to his snarky tone myself. I can't stand it. That tone is the first clue for me that he is disingenuous.
@@bluesash10
I've already forgotten some of the points Greger made here. I tend to disregard bee essence rather quickly. He didn't mention Vitamin D at all did he? The fat soluble vitamins are synergistic. I know for a fact that my teeth have built new enamel with the combination of high dose D3 and relatively high dose K2. Greger seemed to blur the lines between K1 and K2 here. They are quite different.
MK4 was mentioned here. I think he demonized it somewhat because its the animal form of K2. MK7 is the plant form. I take both MK4 and MK7 in conjunction with the D3. I'm coming to the conclusion that MK4 is more helpful in building new enamel.
@@gmw3083 MK4 is certainly not better or different than MK7, this is not proved at all. I take MK7 supplement but I know this is not useful and I will stop. It doesn't help with vitamin D, this is purely marketing. It just theoretically (but its still controversial) helps to move the calcium from our arteries to our bones.
What's up with MK7?
I'm come to a few conclusions on K2.
If you use it, use it on days when you go in the sun, or the night before.
Don't use more than the recommended dose, even if you are just starting.
Don't use it more than once per week.
You simply don't want to throw your body out of whack and if your gut is healthy, and your diet is good, then you're making K2.
If not, then you need to make your gut healthy and your diet good...
We don't need the supplement but it could be medicinally useful in certain situations.
I was wondering what you thought of vitamin k2, now I am aware, thank you.
Yay, positive news about the iceberg lettuce.
So why all the fuss about you must have vitamin K with vitamin D. Vitamin D now comes with vitamin K because of this recommendation. The reason being that vitamin D enables the body to absorb calcium more easily so vitamin K must be taken to reduce calcification of the heart and muscles. I have been taking vitamin D with vitamin K in the same capsule for years but this video says the vitamin K may be worsening the calcification of my heart. Have I missed something here.
Dr Gregors lack of knowledge shows up in his statement that our microbiome can give us vitamin K2.
That would be the case if we ate our own poop, but otherwise not.
But animals who eat there own poop do it more for getting their vitamin B12, than for getting K2, which we can get from eating fermented things.
We humans get B12 it from animal food, or supplements, if we suffer from that modern eating disorder, vegetarian. Eating poop hasn't really taken off among us.
Doesn't your body make k2? I thought you only need to take k3 (or have a lot of nato).
good now just need to squash the dha supplementation case
Would be cool if you broke it down by subtype MK-7 vs MK-4 etc.
Agreed. MK7 (as found in Natto) is the sub-type with all the purported benefits. None of the research highlighted in this video related to MK7
Common practice is to inject babies with Vitamin K as soon as they are born... Is this necessary if mothers eat their greens throughout pregnancy?
Greger often comes across as a rookie layperson quickly reading up some papers and confidently pontificating based on their limited understanding of the research space.
Ugh, just bought a couple days ago. But now we know!
Ugh, I wish they would sell kale where I live . I have to eat broccoli and lettuce to get some K , and I have to eat 2 to 4 times more of those to get enough vitamin K, than I would need if I had kale.
Do you have any land to grow kale?
All the Walmarts and most supermarkets I've been to have kale. If you don't live fairly near one of those, then you must really be in the boondocks.
@@DashingPartyCrasher Ah well, no Walmarts here. I live in Europe. There are giant supermarket and hypermarket chains, but they don't sell it at all.
I was looking on the internet where there might be some, and according to random blogs, one could probably find some kale in a small farmer's market that pops up once a week on a Saturday for a few hours (early morning till lunch), at a specific location in the city. And who knows what are the prices , IF they even sell it consistently there. That's my best option , and I don't even know if it's an actual option yet :D. (haven't been there).
@@sidilicious11 Nope. I live in an apartment.
@@mitkoogrozev Oh that's interesting -- I didn't know Walmart is still not in Europe, except in the UK where they own ASDA stores. And yes, farmers markets are often pricey and not convenient. It does surprise me that some major supermarkets in Europe don't sell kale, but I suppose the demand or cost don't justify it.
Here in the US, kale is not popular and some people still make fun of it. But apparently enough people buy it to keep it in stock. 😄
If you can find collard, mustard, or turnip greens, those are also very high in vitamin K1, just not quite to the level as kale.
Seems to help menopausal women in this study: "Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women"
Thank you for sharing!
Thank you
Yes but you cannot study one vitamin independently from other nutrients as they work synergistically. The K2 most North Americans need comes from fermented foods….which most of us don’t eat. The one thing I do agree with is the “eat your greens” part. The Japanese have less cardiovascular disease (and cancer) than most in the world. They eat more fermented foods than the rest of us. Research seems to suggest that there could be a correlation.
The bacteria in my gut do the fermentation for me!
And what’s humanities best friend you ask? Yep, you guessed it, Kale!
Dr. Michael
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Vitamin K2
arterial plaque
Yay! I went down the K2 rabbit hole ... one less supplement!
The primary goal isn't suppose to be supplementing.
The primary goal is to eat a rainbow diet, exercise and rest.
If you do these fundamental basics you don't have to understand the science.
After watching lots of these video from dr.greger, I always arrive to the same conclusions; OK eat your greens, exercise and rest.
I dont know who to trust anymore
Damn. I just bought a big bag of soy beans and a yogurt maker for making natto. I guess I'll return the yogurt maker, I don't know what else I would use it for on a vegan diet.
Natto is still food and very healthy, I'm not convinced Dr. Greger is 100% on this. The Japanese do studies too. Btw, I cook soybeans and freeze in small batches to have ready cooked beans for making soy milk, its excellent in smoothies and for vegan hot chocolate.
Natto is also delicious
@@jamiesmith4141 I usually add mustard. What kind of flavorings do you use?
Mustard’s good. Onions, rice, mushrooms, any type of salad. Japanese use soy sauce but too salty for me.
I heard that Vitamin K bioavailability is very poor.
Thanks. I came to the same conclusion when I looked into Vit K. Just eat kale
You people using all this fluffy flowery language around here need to donate to the cause. Sacrifice two days a week of your greens and pay the Man. You're fortunate enough to get 5/7.
So also no K2 with D3 supplement?
Thank you dr!!!!!!!!!
Not sure how very occasional egg or piece of cheese can't work.
ok that's nice but you know that a few people eat it so K2 is interesting when you take D3 supplement ;)
В длившемся один год исследовании мужчины и женщины были случайным образом распределены по группам с низкоуглеводной и высокоуглеводной диетой.
К концу года испытуемые на высокоуглеводной диете значительно меньше страдали от депрессии, враждебности и расстройств настроения, чем испытуемые на низкоуглеводной диете.
Эти выводы согласуются с исследованиями, согласно которым популяции, в чьём рационе отмечено высокое содержание углеводов и низкое - белков и жиров, меньше склонны к депрессии и плохому настроению‹‹39››.
Thank you!!!
Thanks, now we know :)
In other words you only need to take K2 if you don't eat your greens.
but you still missing all the others goodness coming from greens
@@wellthi The Video is about K2 so your comment irrelevant here
TLDR: "Eat your greens!" 😁
I've seen studies suggesting that Vitamin K intake is associated with better cardiovascular outcomes. I haven't seen any evidence of harm from supplements. I'll take my chances with a little extra as an insurance policy.
We’ll, I guess I can stop the K2 supplements.
Awesome.
My first step towards a carnivore diet was the vegan diet :) When your health fails remember to try eating only animal products for about a month and see if your health improves.
good!
Eat your greens.....
Don't take any supplements, right Doc? Just eat greens, solves everything. If you sold vitamins, your tune would change like AM radio.
Why doesn't my new AM radio work in the PM?