Tuesday, April 02, 2013

Vitamin K2

We have had a lot of enquiries about whether or not supplementation with Vitamin K2 is necessary when supplementing with Vitamin D3.

There is ample evidence to support the fact that Vitamin K2 is an essential nutrient (we cannot produce it ourselves and the K2 produced by our intestinal flora may not be absorbed adequately), and recent information seems to suggest that deficiency is likely common, especially in those following the food guide or food pyramid.

The problem I have with the recent Vitamin K2 craze is that there is virtually no evidence in the literature and ALL the studies regarding the benefits of Vitamin D3 supplementation do NOT INCLUDE ANY K2. Clearly there is HUGE benefit derived from vitamin D3 supplementation without K2 supplementation. Being sufficient in vitamin K2 is undoubtedly important, whether deficiency is common, and whether supplementation is required and produces benefit is something that, in my mind, requires more research.

If you are eating the Innate Diet or the Paleo Diet you will most likely not require supplementation with vitamin K2 as eating healthy meats, lots of egg yolks, and healthy organ meats will easily provide sufficient intake. In addition fermented foods such as sauerkraut and natto (a fermented soy dish), and cheese (not recommended) are also high in K2.

However, if you are not following this type of diet, or are not following this type of diet regularly enough, then supplementation can be prudent and there seems to be no evidence of toxicity from getting more than the current RDA (which ranges but is about 100 mcg per day).

Despite the seemingly “new” craze for vitamin K2 from the recent Mercola posting, the Weston A Price Foundation wrote a VERY informative article on this topic way back in February 2008 entitled ‘On the trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery’. You can visit the website at www.westonaprice.org; the site has a lot of very good information.


The RDA for K2 differs from different sources; the average is about 100 mcg per day. Some suggest that you should take 100 mcg per 1000 IUs of vitamin D3 but there is no solid evidence to support this in the literature.

It appears that taking 200 mcg of K2 per day will meet metabolic requirements in terms of activating the K2-dependent proteins which are so crucial for calcium metabolism.


The form you want to supplement with is the menaquinone-7 or MK-7 which is derived from natto or soy rather than MK-4 which is most often found in the synthetic form in supplements. The extraction process results in the supplement being free from soy protein and you should definitely ensure that you are getting a product that was produced from NON-GMO soy or natto.


Since there is no evidence of danger from toxicity, since it is likely that many will not be getting sufficient amounts from their diet, and as you can obtain the supplement very inexpensively I do recommend supplementation with 200 mcg per day.

My family often eats dozens of egg yolks per week and we usually eat a LOT of healthy meats so we intermittently supplement with K2.

 Family First Chiropractic and Wellness is located at  142 Erickson drive, Red Deer 403-347-3261 to book an appointment today

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