EP110: Vitamin K1 & K2

Welcome to my podcast. I am Doctor Warrick Bishop, and I want to help you to live as well as possible for as long as possible. I’m a practising cardiologist, best-selling author, keynote speaker, and the creator of The Healthy Heart Network. I have over 20 years as a specialist cardiologist and a private practice of over 10,000 patients. Podcast Summary Dr. Warrick Bishop is a practicing cardiologist and author who hosts this educational podcast focused on helping patients understand heart health through evidence-based information. In this episode, Dr. Bishop explores vitamin K and its critical role in cardiovascular and bone health, discussing the differences between vitamin K1 and K2 and their respective functions in the body. He shares clinical insights on how vitamin K2 may help prevent arterial calcification while supporting bone mineralization, and offers practical dietary and supplementation recommendations. Key Takeaways: Vitamin K exists in two forms: K1 (phyloquinone) found in leafy greens, which is essential for blood coagulation, and K2 (menaquinone) found in animal products and fermented foods, which has emerging cardiovascular benefits. Newborns are given vitamin K1 injections at birth to prevent hemorrhagic disease, as they lack the gut flora that adults use to naturally produce vitamin K. Vitamin K2 activates matrix GLA protein, which helps prevent unwanted calcification in arteries and other tissues where it shouldn't occur. Warfarin, a common blood thinner that blocks vitamin K function, may paradoxically increase arterial calcification by reducing matrix GLA protein activation. Vitamin K2 stimulates osteocalcin, a protein that promotes healthy bone and tooth mineralization, making it beneficial for skeletal health. The body's conversion from vitamin K1 to K2 is inefficient, so dietary sources of vitamin K2 are important and include grass-fed dairy, liver, and fermented foods like sauerkraut, natto, and miso. Calcium supplements create unnatural spikes in blood calcium levels and may contribute to arterial calcification; Dr. Bishop recommends getting calcium from food sources instead. For patients with arterial calcification, Dr. Bishop recommends prioritizing vitamin D (through natural sun exposure), vitamin K2 supplementation, and calcium-rich foods rather than calcium supplements. Fat-soluble vitamins K1 and K2 require dietary fat for proper absorption, making fatty animal products particularly good sources.