Many people take a combined Vitamin K2 and D3 supplement, believing it will clear plaque and calcium from their arteries. However, this common practice might not be as effective or safe as people think. While both vitamins are important, taking them together in a single pill can lead to issues with dosage and potential risks. (This article is based on the knowledge and personal experience of Dr. Ford Brewer)
Understanding Vitamin K2
Vitamin K2 is an organic compound found in animal-based foods like beef liver, cheese, and egg yolks, as well as fermented foods such as natto and sauerkraut. It exists in different forms, with MK4 and MK7 being the most common. While it’s often said that K2 pulls calcium from arteries and puts it into bones, the reality is a bit more nuanced. K2 influences key proteins like Matrix Gla Protein (MGP), which helps reduce arterial calcification, and Osteocalcin, which aids in directing calcium to bones. Studies suggest K2 can be very helpful for osteoporosis, especially at high doses (45 milligrams). However, evidence doesn’t definitively show it reduces existing calcium in coronary arteries, though it can slow down the progression of calcification.
Despite not directly removing plaque, K2 supplementation has shown positive effects on metabolic health, particularly in managing prediabetes, diabetes, and insulin resistance. These conditions are major, often overlooked, causes of heart attacks and strokes. By improving insulin sensitivity, K2 may indirectly contribute to cardiovascular health.
Regarding side effects, K2 is generally considered safe. Reported issues like dizziness or shortness of breath are rare and mild. Concerns about bleeding or clotting are usually linked to Vitamin K1, which is crucial for blood clotting, not K2. For general health and improving insulin resistance, a daily dose of 400 micrograms or more of K2 is often recommended. For osteoporosis, higher doses of up to 45 milligrams might be used.