Episode Highlights
- Tracing Weston A. Price’s “Activator X” and the Nobel work of Dam & Doisy
- Distinguishing vitamin K1 (phylloquinone) vs. K2 (menaquinones MK-4, MK-7)
- How K2 activates osteocalcin & MGP to direct calcium into bones and away from arteries
- Ancestral dietary patterns: seasonal greens and fermented foods (natto, cheeses)
- Clinical evidence: improved bone mineral density, ↓ fracture risk, slowed arterial calcification
- Drug interactions: warfarin & statins inadvertently impair K2 pathways
- MK-7 vs. MK-4 bioavailability, dosing (180–375 μg/day of MK7), and tissue conversion
- Practical supplementation tips: pairing K2 with vitamin D and dietary fat
Show Notes
In this episode, Dr. Ravi Kumar dives into the often-overlooked nutrient vitamin K2—how it was discovered, why it’s critical for proper calcium metabolism, and what modern research shows about its benefits for bone health and cardiovascular protection. You’ll learn the biochemical differences between K1 and K2, explore ancestral dietary sources like natto and fermented cheeses, and hear about landmark clinical trials demonstrating K2’s impact on fracture risk and arterial calcification. Dr. Kumar also explains how common drugs like warfarin and statins can disrupt vitamin K2 function, and offers practical guidance on choosing the right form (MK-7), dose (180–375 μg/day), and timing (with meals containing fat).
References & Resources
- Prospective cohort: CHD risk & K₂ intake
- MK-7 & osteoarthritis (ferroptosis suppression)
- Conversion of dietary K forms to tissue MK-4 in mice
- Role of MK-7 in bone health (comprehensive review)
- Meta-analysis: K₂ on BMD & fracture risk in postmenopausal women
- Vitamin K status in CKD and hemodialysis patients
- Dietary K intake & bone health in public-health populations
- RCT: High-dose MK-7 and dp-ucMGP (vascular calcification marker)
- Long-term MK-4 therapy preventing vertebral fractures
- Pharmacokinetics: MK-7 vs. MK-4 in humans
- Low-dose MK-7 on osteocalcin carboxylation
- Regional differences in K₂ biomarkers & bone density (Japan)
- Traditional Japanese dietary sources of K₂ (natto, cheeses)
- RCT: K₂ + D₃ on coronary & aortic calcification
- MK-7 supplementation in hemodialysis patients
- MK-7 effects on glycemic control & CRP in T2DM
- MK-4 activation of PXR & detoxification enzymes
- Neuroprotective roles of vitamin K₂ in neurodegeneration
- Safety/tolerability of high-dose MK-4 in healthy adults
- Habitual K₂ intake & arterial stiffness in hypertension
- Long-term warfarin therapy & osteoporotic fracture risk
- Vitamin K status & peripheral arterial disease severity
- MK-7 supplementation & endothelial function (FMD)
- Vitamin K–dependent proteins (MGP & Gas6) in calcification
Stay tuned for Episode 8, where we’ll unpack the essential roles of omega-3 fatty acids—from brain development to heart health—and discuss how to select a high-quality supplement.
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