Vitamin K2 and Bone Health [2021 UPDATE]

Physical Therapist Margaret Martin provides a 2021 update to Vitamin K2 and osteoporosis. She also covers its role in heart and brain health.
-Chapters-
0:00 Introduction
0:12 Vitamin K1 and Vitamin K2
1:23 Vitamin K2 and Bone Health
2:18 Vitamin K2 and Heart Health
3:07 Vitamin K2 and Brain Health
3:26 When to Consume Vitamin K2
5:39 MK4 and MK7
6:13 Vitamin K2 Recommended Dosage
6:48 Cautions
7:54 Close and goodbye
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MY BLOG POST ON VITAMIN K2
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melioguide.com/osteoporosis-n...
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CITED REFERENCES
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Vitamin K2: The Missing Nutrient for Heart and Bone Health by Dennis Goodman
amzn.to/3inV5Zj
Vitamin K2 Holds Promise for Alzheimer’s Prevention and Treatment
www.ncbi.nlm.nih.gov/pmc/arti...
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CLICK ON THE LINK BELOW for EXERCISE FOR BETTER BONES
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bit.ly/2QWC0PL
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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bit.ly/38MzUbG
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BOOKS on AMAZON
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)
amzn.to/38K37UI
Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
amzn.to/2TZVk0L
Strengthen Your Core (Book)
amzn.to/36xDvc1
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VIDEO WORKOUTS and TRAINING ON AMAZON PRIME
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Stronger Bones, Stronger Body - Osteoporosis Exercise Video Workout
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Balance and Fall Prevention Exercise Training Video
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Yin Yoga for Osteoporosis Video
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Aerobics Exercises for Osteoporosis Video | Season 1
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Aerobics Exercises for Osteoporosis Video | Season 2
amzn.to/2RaNfUK
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VIDEO WORKOUTS and TRAINING
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melioguide.com/products/videos/
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FOLLOW MARGARET
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Website: melioguide.com
Facebook: / melioguide
Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. They are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate Disclaimer
The links in this description box are for my products. Some of the links include affiliate links and I receive a small commission when you make a purchase after you click the link.

[@margaretmartinpt]

My 2021 Update on Vitamin K2 and how it relates to heart, brain and bone health.

[@carolevans5285]

This lady is about the only person on this subject that has made any sense and kept it all simple. Thank you. ❤

[@annalane5430]

Except all other “experts” recommend taking D3 +K2 together (not at separate times). 🤷‍♀️

[@leeonmyscreen]

Excellent video, thank you, Margaret

[@susanavelasquez6197]

You are a gem. Thank you, Ms Martin

[@Syl-Vee]

Thank you for explaining and taking into account such a comprehensive variety of considerations.

[@georgialandau9843]

Excellent content. Thank you.

[@daleduerden1185]

Thanks for this,so easy to listen to you and understand

[@R1D9M8B4]

This was helpful and your voice was a pleasure listening to.

[@shirleyw8522]

Great information! Thank you Margaret!

[@margaretmartinpt]

Welcome!

[@lizbertawhite67]

Thank you... Excellent guidelines and information. I'll send this on to friends!

[@margaretmartinpt]

Hi Liz. thank you for sharing with your friends.

[@lenacopelin631]

Great thanks Margaret ,your videos give me hope and power to work out with my issues with osteoporosis

[@Byscane1234]

This is so helpful - thank you!

[@angelebarker2645]

Thank you so much for posting your videos. They are very informative! I have learned a lot from them. With gratitude!

[@margaretmartinpt]

Hi Angele. Thank you so much. I am glad to hear that you find them informative.

[@vickyminneti9566]

So interesting and easy to understand! Many thanks!

[@margaretmartinpt]

Hi Vicky. Glad you found it useful.

[@olinayoung6287]

Great video, very informative, thank you 💕🍁!!

[@margaretmartinpt]

Glad it was helpful!

[@christinemeleg4535]

Another topic to tackle with my new health care provider, she is very good but there was a change in personnel, the old one retired!!!! I am slowly getting back to physical activity and exercise, I check what I should and shouldn't be doing. I am sorry to say I am not too knowledgeable about the vitamin K2 so this is a new avenue to explore! I am sorry because I used to b a RN, we studied nutrition during the two years of nursing school and am now tutoring Human Physiology and Anatomy. I am going to purchase Dr.Goodman's book as well! Thanks so much. I am a sitting duck for osteoporosis, slight physical build, limited activity due to an illness (that was soooo boring) and lactose intolerant to boot! K2 study here I come!!!!Thank you so much! (PS I do make homemade, fermented pickles every summer and allow my home made bread to ferment overnight, that might not work but it will be a topic of study!) )

[@tinakefala868]

Thank you..been taking K2 for years.

[@claudiareed124]

Thank you so much. I shall take my pill dispenser and make that change. K2 will become a dinnertime supplement starting tomorrow.

[@margaretmartinpt]

That’s great news. Thank you for viewing the video

[@eliznaomistuart]

Yikes, I bought bone builder supplements that combine D3 and K2, along with calcium, boron, c and phosphorus. I might as well take these since I bought them, but does that mean I should take a bit of extra D2 in the morning and K2 in the evening? It would be super helpful to see a video with a complete rundown of recommended supplements for osteoporosis and the timing of each. Maybe you have a video like that, I will look for it. Thank you for all that you are doing, I bought your book and am using it daily!

[@40bdg]

Did I miss the updated part? On your website I just watched this same video which I thought was from 2017. I had heard from another source that Vit K2 and D should be taken together for maximum absorption. So confused. 😕

[@josephtein3835]

Thank you for this informative, well thought-out presentation.

[@margaretmartinpt]

Thank you

[@josephtein3835]

@@margaretmartinpt Yes ... thorough and credible (scientically accurate).

[@safieht5299]

You look great.

[@susanwilson5820]

Great information. Now I know to separate my fat supplements from K2. Thank you

[@margaretmartinpt]

Hi Susan. Glad you find it useful.

[@wendastevenson2822]

u don't need to do that

[@susanwoodward7485]

Suggest clarifying differences between MK4 and MK7. Otherwise, excellent presentation,

[@JillHendrickson]

Hi Margaret -- I love your videos. I also love natto. (Actually, it's pronounced NOT-TOW.) As a foreigner in Japan, I was constantly asked whether or not I could eat it. Your video was a reminder to go to the Asian store in my town, try to find it and start eating it again!

[@margaretmartinpt]

Thanks for the info!

[@transformingsouls]

Can I take K2 with a blood thinner? I asked my cardio and he said Vit k was fine but I dont need K2. I can’t eat certain veggies because of my thyroid medicine.

[@yasminkhan3762]

Hi Margaret I came across your video and got interested in hearing them I would like to know does K2 makes your blood thick and also I have learned that supplement is taken with D supplement for better absorption, I would like to know can an high blood pressure person can take supplement D and K2 together

[@gritandgrace6425]

Hi 2 questions, 1. Can you please recommend a k2 supplement brand? 2. I have been reading many, many reviews on k2 and many have bad side effects related to heart palpitations. Do you know how to avoid this ?

[@ellenuhlrich2240]

I enjoy your videos. I was diagnose with osteoporosis, I'm 68 yrs old. I asked my doc about vitimin k2. She thought vitimin k2 stays in your system. I got from her if I eat a healthy diet I don't need it. I also smoke I not heavily. I know I need to stop. I was taking 100 MG. of k2 with my vitimin d3 in morning I understand I should take it separately now.Also if you have dental surgery does the dentist need to know I take k2? I want to send my doc. your video looking forward to hearing from you. Thank-you God bless you!!!

[@danieladaja8]

Hi, I’m trying to reverse calcific tendonopathy in my knee. I don’t have a vitamin D deficiency. Can I just take Vitamin k2 on its own to reverse the calcification? Or does vitamin D also have to be taken as well?

[@stevet6676]

Granted, Natto is not a desert treat, but it has 150 mcg per tablespoon of K2. Since it's actually food, I personally trust that source more than a pill. Thank you for your great videos!

[@margaretmartinpt]

Good to know!

[@yvanricher429]

I have also read that calcium and magnesium should not be ingested at the same time. How accurate is this? Based on this video, I am now going to add Vit K2 so I want to ensure I am taking the right combination of supplements, with or without food, throughout my day. Calcium + Vit D + Magnesium + Vit K. Thank you in advance for your response and many thanks for the great work you do to educate we osteoporosis patients. It has been a real eye opener for me. I am tempted to refer my medical practitioners to your video series who prescribed bisphosphonates + calcium + vit. d without any reference to diet or exercise.

[@carmenross1077]

How about people that K2 is contraindicated because of medication interaction, what do you suggest?

[@yoursusan]

Thank you for this helpful video! I am trying to choose a good brand of MK7 K2. The ones I am looking at have 120 mcg rather than 150 to 180 mcg's recommended in your video. Do you use a brand with the recommended amount in it? Do you know of brands with that amount in them? Thank you for your help!

[@gerbiegirl]

Wow great info

[@roseother8306]

How about 2 of 120 on first day and 1 on the second day. It averages to 180 each day. Just alternate. Good luck.

[@TimothyJ.Lochhead]

Thanks for looking to help others and share your findings. I went to that link for the 2015 study, because looking at their methods is more important than a headline or abstract/summary, because the "why" of what is being said is the key. Only the abstract was available (the full document had to be purchased). So the questions are how did they assess the competition factor and blocking each other out, and what where the circumstances of this? I would specifically be interested to know how much fat was was included with the supplementation or feeding. For example, increasing fat can improve the absorption of fat soluble nutrients, so perhaps the fat was just too low. Looking at the principle of observing nature to follow what to do, we see that these nutrients (fat soluble vitamins) are packaged together in foods. And with this we can ask if there are more factors other than intestinal absorption (?). (example, utilization). Perhaps these come nutrients together because there are other cofactors. And perhaps a competitive/blocking issue, if any, is mitigated with enough fat overall at a meal. Another example is with people like me who mainly eat one giant meal per day. I am about 181 lbs and fairly muscular - but all that is to say I am not lacking nutrients. Many people will say you have to spread things out, but that is clearly not the case. All of this can be taken together to come back to the point of what/why/how are statements being based on, whether a study or not, though especially studies. A lot of times there can be a headline or abstract summary, and when reading their methods and details, things don't match what the headline or summary is saying. Haha all that said, K2 is great! :D

[@margaretmartinpt]

Thank you for sharing

[@debbiecushing8390]

I noticed a lot of supplements have Vitamin D and K2 combined……is it better to take them separately…….thank you for info

[@irenep811]

As I was looking for a K2 vitamin I read that a Vit K2 with D is best? I listening to your info you suggest taking D in AM and K2 in PM. Can you clarify?

[@aprilrose3358]

Your video had an ad for OsteoPro- do you recommend that type of calcium that is marine based? Do you have control over the ads that are placed on your videos? I watched the video and it looked very interesting with a lot of promises but not sure if I should bother ordering. Thanks so much!!!

[@margaretmartinpt]

I am not familiar with the product you mentioned. I don’t have control over who buys advertising on my videos. Thank you

[@aprilrose3358]

@@margaretmartinpt Thank you for letting me know :)

[@ccmm9279]

Hello, we're working on our bone health and have been diagnosed with osteoporosis/osteopenia. Are there adverse side effects if one takes statins if we decide to take Vitamin D3/K2 (MK7). We're concerned about calcium supplements that could increase plaque in the heart arteries. Could you talk about D3/K2 (MK7) in a video or at least provide a recommended starting dose. Love you videos and have shared them with family and friends...

[@ThuLe-eh1xe]

She told us to talk to our doctor if we want to take k2. I think that dr Carolyn Dean said that calcium from diet does not coat our arteries. Calcium supplement does. You can go back watch the video that Margaret interview Dr Carolyn Dean about magnesium.

[@suezaple4950]

I was diagnosed with osteo, My parathyroid is producing too much calcium So have Hypercalcemia, Which will require IV therapy ( 48) hours. And surgery on the parathyroid, My Endocrinologist told me do back off the calcium. And just take 1000 UI of D3 supplement. He did not mention anything about magnesium. or K2 ? Had to do a 24 hr. urin collection and a great deal of blood work.

[@denisegodbout2468]

Natto is very easy to make with an Instant Pot or you can buy it frozen from asian groceries. I find that the best way to enjoy eating it is by adding 1/2 teaspoons of strong mustard and some soya sauce.

[@margaretmartinpt]

Great tip! Thanks

[@rachelsmename6]

Hi Margaret, I just discovered your videos today. I was recently diagnosed with osteopenia, so I want to really start to reverse it. You mentioned that one should not take fat soluble vitamins together in order to have better absorbtion of them. However, my vitamin K2 liquid that I bought a few days ago contains vitamin D3 in it! So now I'm wondering if the people who made this supplement knew what they were doing. Any thoughts on this? Thank you.

[@lucyd007]

I have the same problem. I just bought D3 with K2 in it 🤷🏻‍♀️

[@richardseifried7574]

I took K2 for two years and went from osteopenia to osteoporosis.

[@ericacontreras1635]

No entiendo inglés...se necestitan subtitulos...!! Algún resumen en español pleaseee..!!!

[@BBurns-vg9om]

Hello what do think of a person taking Strontium. It says bit makes your bones stronger. Is this correct. Thank you. ❤

[@janetjohnson445]

Hi Margaret I’ve have been watching your videos and finding lots of useful advice and information and have started to follow your advice on exercise I feel I’m quite fit and go indoor rock climbing using an harness. I haven’t taken calcium D3 due to concerns I have read. I currently have been taking Alendronic acid for just over 3 years but had my concerns and felt I had no other options. I’ve just had another Dexa scan and have been told to take the Alendronic for another 5 years. I’m horrified at this recommendation. I haven’t even seen the consultant this has been passed to my doctor and then to me. I currently live in the uk. Feeling lost and disillusioned trying to find the best possible solution for good both health. Thank you for sharing all that you know, I will continue to watch and gain vital information.

[@carolevans5285]

Me to , im in the uk and the nhs is rubbish and they don't seem to even no how to read an mri scan. So I'm none the wiser . They put suspected .when I have 2 bulging disks and nerve damage. They gave me the steroid block and honestly it made things worse as the doctor wouldn't listen to me when I told him I had felt things get worse. I needed another mri and he was using a 3 year old mri to do this steroid block. He got very angry with me when I said all of this. I had the block done anyways and when I told him half an hour later there was no improvement got really peed of and that was that. I have had no real answers as to why this is happening to me. Just suspected well that's nit good engough. So I'm looking into helping myself. I'm in agony most days the nhs has gone down the toilet and looks like it's going to get worse

[@annalane5430]

I think you’re getting confused. Margaret is talking about VITAMIN D3. It’s not calcium.

[@annalane5430]

Please look into ReMag (magnesium) and ReMyte (trace minerals). They are the best on the market and extremely helpful for bone-building.

[@cvholm5904]

can you recommend a brand for K2

[@kimappreciateslife]

I’m so confused now because all the doctors that promote K2 say it should be taken together with D3 in order to help your bones. The vitamins shops sell D3 K2 (MK7) as one supplement. Where did you get the information from that said it must be taken separately? Also I have no gall bladder & had gastric bypass years ago so I take all my fat soluble vitamins in dry form so I absorb them.

[@janicestaler903]

I haven't been taking calcium due to the concerns you mentioned in the video. You clarified that it's ok to take calcium supplements as long as they're taken in addition to K2. Can you recommend what type and dosage of calcium is best? Thank you for sharing your expertise and knowledge about treating osteoporosis, I have learned so much from your videos.

[@margaretmartinpt]

Hi Janice. I usually don't recommend calcium supplements, however, this video might help. kzbin.info/www/bejne/m5nbfJmQiqmpjrM

[@janicestaler903]

Thank you, I think I will continue to try to get calcium through food. It's been a confusing journey especially regarding the best foods to eat. I used hiking poles yesterday and a weight in a backpack today thanks to your recent tips.

[@pmgrg9]

I take Prolia injections. Can I take K2 supplement without worrying about interactions?

[@eviestas]

Hi can I take Caci and D and K2 together or separate it .

[@rhoz5191]

Good info. But the timing sounds impossible. What is you want to take the range of vitamins ?? I can’t consume pills every three hours and my elderly mother sure can’t. A multi has always been it and now it is doubtful. So…. A person should not buy a multi but purchase these separately and consume them in intervals!? They add so much to the mult like boron, potassium, etc. how do we get it all if we don’t eat perfectly??

[@reginajbarnes2255]

What do you do if you do not have a gallbladder

[@christinealbright7631]

What if your calcium levels are high?

[@roger7341]

Do prunes have K2 or K1?

[@radsnutrition]

Very intrigued by your comments regarding not taking vitamin D and vitamin K2 at the same time. Would love to know where the sources of your information if you are happy to share?

[@johngoh767]

Check with Dr. Eric Berg DC, his video on taking Vitamin D3+K2 and you can buy from him.

[@janetmyers3729]

@@johngoh767 I think he’s a bit suspect.

[@johngoh767]

I take D3+K2 daily at lunch 2 tablets (2000IU) and at dinner (2 tablets 2000IU) a total of 4000IU.

[@lucyd007]

If k2 is a coagulant than why take something that is going to thicken your blood. Not sure about this report please help me out.

[@susangoodrichlerner7819]

what about K2, 7 together?

[@debflickinger413]

What if you don't have a gallbladder? How will that affect taking K2?

[@ClearWater7.62]

Take bile salts and tudca together or either one. Watch dr berg videos on it. Hope that helps.

[@bruno0552]

Hi, I have had my gallbladder removed so have wondered about this too. However I've been taking D3 & K2 for over a year now & so far so good

[@antonellamicheli1082]

CAN MY HUSBAND TAKE K2 AS WELL?DO WE HAVE TO TAKE IT AT THE EXACT SAME TIME? THANKU

[@margaretmartinpt]

He certainly can. I suggest you consult with a licensed nutritionist regarding respective timing of your vitamin consumption for both you are your husband throughout the day. Thank you.

[@antonellamicheli1082]

@@margaretmartinpt thanku

[@margaretmartinpt]

@@antonellamicheli1082 You are welcome. Good luck.

[@richardseifried7574]

I took K2 for 2 years. My bones went from osteopenia to osteoporosis.

[@roseother8306]

They went in the wrong direction? What do you think happened? What other contributing factors changed?

[@nancyjones5483]

Is it safe to take K2 if I don’t have a gallbladder?

[@margaretmartinpt]

Hi Nancy. You should discuss this with your physician. Thank you.

[@nancyjones5483]

@@margaretmartinpt she was dismissive of K2

[@margaretmartinpt]

@@nancyjones5483 Sorry to hear that.

[@janetmyers3729]

@@nancyjones5483 doctors don’t learn much about supplements in med school.

[@janetmyers3729]

Unfortunately, I don’t have a gallbladder or an entire pancreas for that matter.

[@robyn3349]

Liver is a source of K2.