by Heidi Toy, NTP
The war against heart disease has largely dictated expert dietary advice over the last 50 years. Based on the principle that our diet – saturated fat in particular – predisposes us to heart disease, well-meaning diet dictocrats took to modifying our meals in specific ways to prevent heart disease. It wasn’t particularly successful. We looked to cultures that have low rates of heart disease – French, Italian, Greek – and found them eating lots of saturated fat. We declared that a “paradox” and inferred that some secret ingredient, olive oil or red wine, is protecting them from the butter and egg yolks that must be killing us.
The French/Italian/Greek “paradox” isn’t a paradox at all. Turns out that many of those rich, fatty “sin” foods are abundant in vitamin K2, the only vitamin known to prevent and reverse atherosclerosis.
The popularity of vitamin D supplements might be compounding the heart disease problem. Vitamin D increases arterial calcification when we are deficient in vitamin K2. Vitamin D increases the absorption of calcium from the intestines, which is a good thing for bone health. But then vitamin K2 is critical to the next step, escorting calcium where it belongs – away from arteries into bones.
Vitamin K2 works by activating many proteins that move calcium around the body. Specifically, osteocalcin attracts calcium into bones and teeth. Another protein, MGP, sweeps calcium out of soft tissues like arteries and veins where the mineral is harmful. When vitamin K2 is lacking, the proteins that depend on it remain inactive. The “Calcium Paradox” then gradually rears its ugly head with an insidious decline in bone mineral density and hardening of the arteries. When K2 is plentiful, bones remain strong and arteries remain clear.
It is possible to lessen plaque burden by stimulating more MGP to actively sweep calcium away. Whether your cholesterol is high or low, what really matters is whether calcium-fueled plaque is building up in your arteries, leading to a potentially fatal blockage.
Vitamin K2 comes in two forms:
menaquinone-4 (often expressed as MK-4)
menaquinone-7 (often expressed as MK-7)
The studies showing effects on calcium deposits in the arteries were done with 45 mcg of MK-7. Dr. Cees Vermeer, one of the world’s top researchers in the field of vitamin K, recommends between 45 mcg and 185 mcg daily for adults.
Always take the vitamin K supplement with fat since it is fat-soluble and won’t be absorbed without it.
Vitamin K1 is most abundant in leafy greens, while vitamin K2 is most abundant in animal fats and fermented foods. The richest sources of vitamin K2 in modern diets are egg yolks and cheese, especially hard cheeses.
Two distinct forms of vitamin K – K1 and K2 – were discovered in the early 1930s as the factors responsible for helping the blood to coagulate – when you cut your finger, you want the blood at the site to coagulate or you would bleed to death. The letter K came from the German spelling of koagulation. But it wasn’t until 1997 that researchers reported that vitamin K2 was recognized as being less important for coagulation, and much more important for healthy calcium deposition in bones and prevention of calcification of arteries. In 2007, the final piece of the puzzle dropped into place: vitamin K2 deficiency is very widespread, and this is having a major impact on human health.
Vitamin K2 appears to be much more effective at preventing pathological calcification than vitamin K1, and humans have a limited ability to convert K1 to K2.
Heidi Toy is a Nutritional Therapy Practitioner, and the owner of Heidi Toy Functional Medicine/Educated Nutrition, located in Eau Claire, WI. Her focus is helping people heal holistically, with an emphasis on autoimmune, digestive, weight, female hormone, and depression issues.
Cranenburg EC, Schurgers LJ, Vermeer C. Vitamin K: the coagulation vitamin that became omnipotent. Thomb Haemost 2007, 98(1):120-25