Vitamin K2: Good for Stones and Bones (and much more)

 VITAMIN K2 BENEFITS SUMMARY

• Bone Health

• Cardio- vascular Health

• Brain and Neurological Health

• Vitamin K2 supplementation may help prevent calcium kidney stones by ensuring calcium is deposited in bones rather than soft tissues like the kidneys.

• Relief of menopausal symptoms

• Hepatoprotection (e.g. liver regeneration)

• Potential anti-cancer effects

• Mitochondrial energy support

• Inflammation reduction

• Blood sugar management

• Prevention of depression and anxiety

• Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

https://amzn.to/4qM3fdS 

Vitamin K2, also known as mena- quinone, is a fat-soluble vitamin that exists in several forms (designated as MK-n, where n indicates the length of the side chain, such as MK-4 or MK-7). Unlike vitamin K1 (phylloquinone), which is primarily found in plant foods and supports blood clotting in the liver, vitamin K2 is produced by bacteria and found in animal and fermented foods. It plays a more significant role in extrahepatic tissues, such as bones and blood vessels, and has higher bioavailability in longer-chain forms like MK-7 compared to MK-4. Vitamin K2 contributes to multiple aspects of health through its role in calcium regulation and protein activation. Key benefits include

1. Bone Health: It promotes osteogenesis by stimulating osteoblast proliferation and differentiation. This increases bone mineral density (BMD), content (BMC), and strength, reducing fracture risk and osteoporosis, especially in postmenopausal women. Studies link higher intake to lower BMD loss, and meta- analyses show supplementation reduces overall fracture risk.

2. Cardiovascular Health: It prevents vascular calcification, reduces arterial stiffness, and lowers pulse wave velocity. Observational data show inverse associations with coronary heart disease (CHD) risk and mortality. Supplementation trials indicate slowed progression of aortic and coronary calcification.

3. Brain and Neurological Health: Potential neuroprotective effects via Gas6 and Protein S modulation, improves neuropathy, and supports vision health.

4. Relief of menopausal symptoms (e.g. improved BMD)

5. Hepatoprotection (e.g. liver regeneration, anti-hepatocellular carcinoma via NF-κB suppression)

6. Potential anti-cancer effects (induces apoptosis in various cell lines).

7. Mitochondrial energy support

8. Inflammation reduction

9. Blood sugar management

10. Prevention of depression and anxiety

11. Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

Mechanisms of Action

Vitamin K2 functions as an essential cofactor for the enzyme γ-glutamyl carboxylase (GGCX), which catalyzes the post-translational carboxylation of specific glutamic acid (Glu) residues in vitamin K-dependent proteins (VKDPs) to γ-carboxyglutamic acid (Gla) residues. This process enables these proteins to bind calcium ions effectively. 

The mechanism involves a redox cycle: vitamin K2 (in its quinone form) is reduced to hydroquinone, which donates electrons for carboxylation, producing a vitamin K epoxide that is then recycled back to the active form by vitamin K epoxide reductase (VKOR). Key VKDPs activated by this process include:

1. Osteocalcin (OC): Produced by osteoblasts, carboxylated osteocalcin binds calcium to hydroxyapatite in bone matrix, promoting mineralization and inhibiting bone resorption by regulating the balance between bone-building osteoblasts and bone-breaking osteoclasts.

2. Matrix Gla Protein (MGP): Inhibits ectopic calcification by binding calcium-phosphate crystals in soft tissues like arteries, preventing their deposition and maintaining vascular elasticity.

3. Growth Arrest-Specific Gene 6 (Gas6): Acts as a ligand for receptors like Axl, promoting cell survival, inhibiting apoptosis in vascular smooth muscle cells, and reducing calcification through pathways like Gas6/Axl/Akt.

4. Other proteins like Protein S and Gla-rich protein (GRP), which support anticoagulation, neuroprotection, and cartilage health.

These activations help direct calcium to bones and teeth while preventing its accumulation in arteries and soft tissues. In addition, vitamin K2 may modulate mitochondrial function as a potential electron carrier in the respiratory chain, reduce oxidative stress, and influence gene expression related to inflammation and cell differentiation.

Health and Wellness Attributes

Vitamin K2 contributes to multiple aspects of health through its role in calcium regulation and protein activation. Key benefits include:

12. Bone Health: It promotes osteogenesis by stimulating osteoblast proliferation and differentiation, upregulating genes like CYP3A4 and MSX2, and inhibiting osteoclast activity via downregulation of NF-κB and reduction of bone-resorbing factors (e.g., PGE2, IL-1α, IL-6). This increases bone mineral density (BMD), content (BMC), and strength, reducing fracture risk and osteoporosis, especially in postmenopausal women. Studies link higher intake to lower BMD loss, and meta-analyses show supplementation reduces overall fracture risk.

13. Cardiovascular Health: By activating MGP and Gas6, it prevents vascular calcification, reduces arterial stiffness, and lowers pulse wave velocity. Observational data show inverse associations with coronary heart disease (CHD) risk and mortality; supplementation trials indicate slowed progression of aortic and coronary calcification.

14. Brain and Neurological Health: Potential neuroprotective effects via Gas6 and Protein S modulation, inhibiting reactive oxygen species (ROS) and MAPK pathways in models of Alzheimer's and Parkinson's. It may also alleviate neuropathy and support vision health.

15. Relief of menopausal symptoms (e.g., improved BMD)

16. Hepatoprotection (liver regeneration, anti-hepatocellular carcinoma via NF-κB suppression).

17. Potential anti-cancer effects (induces apoptosis in various cell lines).

18. Mitochondrial energy support.

19. Inflammation reduction.

20. Blood sugar management.

21. Prevention of depression and anxiety.

22. Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

Food Sources

Vitamin K2 is primarily obtained from bacterial fermentation and animal products, unlike K1 from plants. Rich sources include:

• Fermented Foods like Natto (fermented soybeans, especially high in MK-7 at ~998 μg/100g), sauerkraut, fermented milk drinks, certain cheeses (aged/Mitochondrial energy support

• Inflammation reduction

• Blood sugar management

• Prevention of depression and anxiety like Gouda or Emmental, containing MK-8 and MK-9).

• Animal Products like egg yolks (MK-4), high-fat dairy (butter, cheese, yogurt), organ meats (beef liver, goose liver, pork liver), chicken (fillets, meat), fatty fish (salmon), beef, salami, grass fed animal fats, and deeply colored butter from pasture-raised animals are particularly good.

Gut bacteria produce some K2, but absorption is limited. MK-4 can be converted from K1 or longer MKs in tissues, but dietary intake is key for optimal levels.

Optimal Dosing

There is no established Recommended Dietary Allowance (RDA) specifically for vitamin K2, as official guidelines (e.g., from the National Academy of Medicine) focus on total vitamin K, setting Adequate Intake (AI) at 90 μg/day for adult women and 120 μg/day for men (based on K1 for coagulation). However, for broader health benefits like bone and cardiovascular support, experts suggest higher intakes of K2 forms. For general health: 100-300 μg/day of MK-7 is commonly recommended, often with vitamin D3 for synergy.

For cardiovascular benefits: At least 32 μg/day, with studies using 180 μg/day MK-7 for 3 years showing improvements.

For bone health/osteoporosis: 45-90 mg/day (note: some sources use mg for high therapeutic doses, but mcg is typical for supplements; 45 mg is unusually high and may refer to specific trials), or 100-360 μg/day MK-7.

Safe upper limits: No tolerable upper intake level (UL) exists due to lack of toxicity; doses up to 45 mg/day K2 or 10 mg/day K1 have been used safely for 2 years.

Supplementation is advised if dietary intake is low (e.g., Western diets often lack fermented foods), especially for older adults. Consult a healthcare provider, as high doses may interact with anticoagulants like warfarin.

DISCLAIMERS:

I have two disclaimers to make whenever I post Medical and Health & Wellness advice (actually suggestions). The first is financial: On Saturday, February 7, 2026 I joined Amazon Associates, which means that whenever I include a link to a product that I talk about in that particular post, I receive a small amount of money with every sale. Why not? Please understand that I will not promote ANYTHING that I have not tried myself. It is always supported by unbiased research (either meta-analyses and/or double-blind control studies), and has reasonable anecdotal evidence. 

The second is medical: This post’s content, including text, images, links, and other formats, is for informational purposes only. It reflects my personal experiences with medications, behaviors, therapies, diets, and supplements that have worked for me. My research, anecdotal insights, and self-experiments were conducted with my provider’s awareness.

This post is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns. Never ignore or delay professional advice based on its content. The author is not liable for any use or misuse of the information presented. 

Readers assume full responsibility for their choices. Your body. Your choice.

I Love Ginger

Derived from the dried and ground rhizome of the Zingiber officinale plant, ginger root powder retains most of the bioactive compounds found in fresh ginger, including gingerol and shogaols, which contribute to its anti-inflammatory, antioxidant, and digestive properties. While fresh ginger may offer slightly higher levels of gingerol, the powder is a convenient, shelf-stable option with comparable benefits when used appropriately. This is a summary of key evidence-based health benefits, drawn from clinical trials and systematic reviews.

1. Relief from Nausea and Vomiting: Ginger powder is one of the most studied natural remedies for nausea, particularly in cases of motion sickness, pregnancy (morning sickness), chemotherapy-induced nausea, and post-surgery recovery. It works by speeding up gastric emptying and blocking nausea signals in the brain and gut.

A systematic review of 12 randomized controlled trials (RCTs) found that ginger significantly reduced nausea in pregnant women compared to placebo, though it had less impact on vomiting. For chemotherapy patients, doses of 0.5–1.5 grams daily over several days reduced nausea severity.

2. Anti-Inflammatory and Pain-Relieving Effects: The anti-inflammatory compounds in ginger powder, like gingerol, help reduce markers of inflammation such as TNF-alpha and IL-1beta. This makes it useful for conditions like osteoarthritis (OA), rheumatoid arthritis, and menstrual cramps.

In an RCT with 100 OA patients, 1 gram daily (500 mg twice daily, which is how much I use) for 3 months significantly lowered proinflammatory cytokines and improved knee function. For menstrual pain, women taking 1.5 grams daily for 3 days reported less severe cramps than those on placebo. It may also ease exercise-induced muscle soreness.

3. Digestive Health Support: Ginger powder promotes gastrointestinal motility, helping with indigestion, bloating, and conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). It accelerates stomach emptying and stimulates digestive enzymes.

A 2024 review highlighted its role in improving symptoms for IBS and IBD patients. For general indigestion, a single 1.2-gram dose has been shown to enhance gastric contractions.

4. Blood Sugar and Heart Health Management:.Ginger may improve insulin sensitivity and lower fasting blood sugar in people with type 2 diabetes. A small RCT found that 2 grams daily for 12 weeks improved key markers like apolipoprotein B and malondialdehyde.

It can also reduce LDL ("bad") cholesterol and support heart health by combating oxidative stress. One study noted weight loss and lower LDL in participants taking 5 grams daily for 3 months.

5. Antioxidant and Immune Support: Rich in antioxidants, ginger powder helps combat oxidative stress linked to aging, chronic diseases, and infections. It has shown antibacterial effects against pathogens like E. coli and antiviral activity against respiratory viruses. A comprehensive review of 109 RCTs confirmed its potential in reducing oxidative markers and supporting overall immune function.

6. Other potential benefits include easing cold symptoms, supporting hormonal balance in women, and possibly aiding weight management, though more research is needed.

There is no universal "optimal" dose, as it varies by condition, individual tolerance, and form (powder is more concentrated than fresh root). Most studies use divided doses (e.g., 2–4 times daily) to minimize side effects. The U.S. FDA recognizes ginger as generally safe, but consult a healthcare provider before starting, especially if pregnant, on blood thinners, or managing diabetes.

Recommended Daily Dose (Powder)

• General Health/Digestion: 1–2 grams (½–1 tsp)

• Nausea (e.g., Pregnancy, Motion Sickness): 250 mg–1 gram (up to 1.5 grams for chemo), 1–4 times daily. Limit to 1 gram/day if pregnant. 

• Inflammation/Pain (e.g., OA, Menstrual Cramps): 500 mg–1.5 grams, twice daily

• Blood Sugar/Cholesterol: 2–3 grams, divided doses

Maximum Safe Intake: Up to 4 grams. Exceeding 4–6 grams may cause heartburn or diarrhea. |

How to Measure: 1 teaspoon of ginger powder ≈ 2 grams. I currently take 1/2 tsp twice a day mixed in with my teas in the morning and and my Power Nip at night for a total of 2 g daily.

Forms and Tips: Mix into tea, smoothies, soups, or baked goods for easy incorporation. A tray of sushi is only $5 at Kroger's every Wednesday. I make sure that ribbons of sushi are included. Start low (e.g., 250 mg) to assess tolerance. Powdered supplements should be third-party tested for purity.

Safety and Side Effects: Ginger powder is safe for most adults at recommended doses, providing nutrients like vitamin C, magnesium, and potassium. However, high doses (>4 grams/day) may cause gastrointestinal upset, heartburn, or mouth irritation. It can interact with anticoagulants (e.g., warfarin) or diabetes medications by enhancing their effects. Pregnant individuals should cap at 1 gram/day. Always prioritize whole-food sources over supplements for best absorption and fewer additives. Check with your health provider first in order to make sure your consumption of ginger doesn't interact with your current medications.

Box Breathing

Box breathing, also known as square breathing, four-square breathing, or sama vritti pranayama, is a simple deep breathing technique that involves inhaling, holding the breath, exhaling, and holding again for equal lengths of time—typically four seconds each. It draws its name from the "box" shape formed by the four equal stages, which can help distract the mind, slow down breathing, and promote relaxation.  This practice is commonly used by high-stress professionals like Navy SEALs, soldiers, police officers, and athletes, but it's accessible to anyone for managing everyday stress, improving focus, or resetting the breath after tense situations. It works by regulating the autonomic nervous system, shifting from the "fight or flight" response to a calmer "rest and digest" state. 

How to Do Box Breathing

Box breathing is straightforward and can be practiced anywhere—in a chair, standing, lying down, at work, or in public—though starting in a quiet, comfortable environment is ideal for beginners. 

• Prepare your position: Sit upright in a comfortable chair with your feet flat on the floor, back supported, and hands relaxed in your lap (palms up if preferred). Alternatively, stand or lie down on your back. Relax your shoulders, keep your spine neutral, and close your eyes if it helps focus. Place one hand on your chest and one on your stomach to monitor deep breathing—your stomach should rise more than your chest.

• Exhale fully: Breathe out slowly through your mouth to release all the air from your lungs and abdomen. Focus on the sensation of emptying your lungs. 

• Inhale: Breathe in slowly and deeply through your nose for a count of 4 (each count about 1 second), feeling the air fill your lungs from top to bottom and expand into your abdomen. Be conscious of the breath without straining. 

• Hold the breath: Pause and hold your breath for another count of 4. Avoid clamping your mouth or nose shut. Keep it relaxed. 

• Exhale: Slowly breathe out through your mouth for a count of 4, expelling the air completely from your lungs and abdomen. 

• Hold again: Pause and hold your breath for a final count of 4 before repeating the cycle.

• Repeat the full cycle (steps 3-6) for 3-4 rounds, or up to 4-5 minutes, until you feel calm and centered. 

• If you're new, start with a few normal breaths to observe your pattern before beginning. 

Box breathing offers a range of mental and physical benefits, supported by studies, making it a valuable tool for stress management and overall well-being. 

Reduces stress and anxiety: It lowers cortisol levels, eases panic, and activates the parasympathetic nervous system to promote relaxation, helping with overwhelming situations or hyperventilation. 

Improves mood and emotional well-being: Regular practice can enhance emotional control, psychological flexibility, and reduce symptoms of depression, with positive effects on gene activation related to stress and inflammation. 

Enhances focus and concentration: By clearing the mind and delivering more oxygen to the brain, it improves mental clarity and helps with tasks requiring attention, like studying or decision-making. 

Aids sleep: It promotes relaxation to help fall asleep faster and achieve more restful sleep, especially for those with insomnia. 

Supports cardiovascular and respiratory health: It can lower blood pressure, decrease heart rate, and may improve lung function or breathing frequency in conditions like COPD, while reducing overall stress on the heart. 

Other benefits: It may assist in pain management, calm the autonomic nervous system, and improve future stress responses, with greater effects from long-term practice.

For beginners: If 4 seconds feels too long, start with 2 or 3 seconds per stage and gradually increase to 5 or 6 as you get comfortable. Avoid straining. Stay at a pace that feels natural.

Visualization aid: Imagine tracing the sides of a box or square with your mind as you move through each stage to maintain rhythm and focus.

When to practice: Incorporate it into your routine for 3-5 minutes daily, such as upon waking, during breaks, before bed, or in stressful moments like before a speech or after a tough day. Practice even when not stressed to build the habit.

Safety notes: It's generally safe, but stop if you feel dizzy or breathless, and consult a doctor if you have heart conditions, high blood pressure, lung issues like COPD, are pregnant, or have other severe health concerns.

https://pocketbreathcoach.app.link/pE3GwMqQxwb