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Vitamin K2 Foods: Top Choices for Healthy Teeth

gouda spinach dip

Sustaining wholesome, cavity-free tooth requires a cautious balancing act of a number of elements. You have to use correct brushing method and floss every day, however consuming a food regimen that helps remineralization and balances the oral microbiome is much more necessary. And vitamin K2 meals are the inspiration of that food regimen.

In 1939, dentist Weston Okay. Worth revealed a physique of analysis that offered the foundational foundation for the way forward for preventive dental care. After years of learning native cultures all over the world, Worth found that those that hadn’t been uncovered to trendy, Western tradition loved lengthy lifespans, few occurrences of illness, and uncommon situations of cavities or gum illness.

Worth attributed these well being disparities to conventional diets—specifically the truth that the diets of native cultures generally included meals excessive in a compound he known as “Activator X.” (1) Whereas nobody is totally positive what nutrient(s) are included in Worth’s “Activator X”, researchers now consider that it was more than likely vitamin K2.

Now that we perceive how necessary vitamin K2 is for oral and dental well being—notably as it really works synergistically with nutritional vitamins A and D3—we have now to make it possible for we’re getting sufficient of it each day.

Though vitamin K2 is a naturally-occurring nutrient made within the intestine, the method of changing vitamin K1 to K2 isn’t environment friendly in people. It’s solely potential, the truth is, in a really wholesome intestine, which few of us have. Then again, animals like cows and chickens have an enzyme that simply converts the K1 that they eat from grass and different leafy greens and converts it to K2.

Because of this, I like to recommend consuming ample quantities of vitamin K2 meals, appreciated pastured meats, to maintain K2 ranges excessive.

This text will spotlight one of the best vitamin K2 meals so you possibly can make sure that you’re getting sufficient of this all-important nutrient to help oral and dental well being. However earlier than we get to that, let’s take a better take a look at vitamin K2 and its advantages.

What’s Vitamin K2?

Vitamin K2 is a fat-soluble vitamin that’s produced in small quantities by wholesome intestinal micro organism however have to be gained primarily from the food regimen.

Though each are types are of vitamin Okay, it wasn’t till the 1970s when Harvard researchers realized vitamin K2 wasn’t only a totally different type of vitamin K1 with the identical advantages. They got here to this realization via the invention of osteocalcin, a vitamin K2-dependent protein that the physique wants with a purpose to pull calcium from the bloodstream so it may be redirected to tooth and bones. (2) With out vitamin K2 (and even within the presence of vitamin K1), osteocalcin can’t do its job.

Naturopathic physician Kate Rheaume-Bleue describes the position of vitamin K2 succinctly in her ebook, Vitamin K2 and the Calcium Paradox: (Three)

“Vitamin K2 funnels calcium into bones to strengthen mineral density and fight fractures while it prevents and even removes dangerous arterial calcification. Along the way it has beneficial effects for almost every major health concern of our time, including diabetes, cancer, Alzheimer’s disease, infertility, tooth decay and growing healthy children.”

The rules outlined in Rheaume-Bleue’s e-book, together with the discoveries of Weston A. Worth and a rising physique of recent analysis into the advantages of vitamin K2, present how very important this  nutrient is for oral and dental well being.

Whereas vitamin D transports invaluable calcium from the bloodstream, it has no means to determine the place it is going to be deposited. That perform is the duty of the matrix gla protein (MGP). MGP and osteocalcin, each K2-dependent proteins, find calcium in gentle tissues (together with arteries and veins) and distributes them to tooth and bones.

But, regardless of vitamin K2’s vital position in general well being, scientists found that most individuals in trendy society are poor on this nutrient. (four) We merely aren’t consuming vitamin K2 meals as typically as we must be.

However meals sources aren’t the one approach to get extra of this nutrient into your physique. Vitamin K2 exists in each artificial and naturally-occurring varieties, with probably the most generally studied type being the artificial MK4. I don’t advocate supplementing with MK4, nevertheless, as a result of It has a brief half-life and have to be taken 3 times all through the day to reap full advantages.

MK7, however, has an extended shelf and is my go-to for K2 dietary supplements. I additionally advocate supplementing with MK7 as a result of MK4 is straightforward to get from pastured poultry and eggs. (Three)

Vitamin K2 Meals for Dental Well being

Including extra vitamin K2 meals to your eating regimen can profit your oral and dental well being, within the following methods:

1. Builds New Dentin

K2 prompts osteocalcin, which then encourages new dentin (the calcified tissue beneath the tooth’s enamel) to develop. (5) Working synergistically with nutritional vitamins A and D, this creation of dentin leads to fewer cavities. (6, 7, eight)

2. Slows Tooth Degradation

As a result of it directs calcium the place it’s purported to go—out of the bloodstream and into the tooth and bones—most specialists agree that K2 can decelerate the lack of tooth and bone mass that often comes with age. The truth is, vitamin K2 can truly improve bone mass. (9)

Three. Results in Regular Facial Construction

As first documented by Worth, vitamin K2 could also be notably essential for the event of the bones and construction of the face. Though the extreme model of this, often known as maxillonasal dysplasia or “Binder’s syndrome,” is uncommon, delicate variations of it started to appear in Worth’s sufferers as soon as they have been uncovered to Western diets. (10, 1)

Echoing Worth’s findings, I consider it’s the shortage of K2 in most moms’ diets which have led to extra frequent wants for braces and different oral interventions. Rheaume-Bleue says it properly: “Ensuring activation of all the K2-dependent proteins might be the most important step we can take to safeguard the smiles of our children and grandchildren.” (Three)

four. Kills Cavity-Inflicting Micro organism

The salivary glands are the third-largest space for storing for vitamin K2 within the physique, after the bones and pancreas. (Three) For instance this, Worth developed an experiment that he repeatedly carried out throughout his travels. He discovered that prescribing butter oil, wealthy in Activator X (believed to be vitamin K2), might get rid of oral micro organism by as much as 95 % and, once in a while, get rid of it altogether. (1)

So what does this imply for you?

Disruptions within the oral microbiome play a serious half in cavity formation, so protecting dangerous micro organism in verify by making certain enough K2 consumption could also be one cause Worth’s sufferers had so few cavities. This was the case although his sufferers hadn’t been uncovered to trendy dental hygiene and, in lots of case, had by no means used a toothbrush.

5. Helps Complete Physique Well being

I’m a agency believer that what occurs within the mouth occurs within the physique, and Worth’s analysis proved this to be true. It’s not shocking, then, that vitamin K2 isn’t simply good for your tooth—it may possibly help well being and wellness all through the physique.

Analysis has documented vitamin K2’s position in treating or stopping the next circumstances:

  • Coronary heart illness (vitamin K2 is the one nutrient that not solely protects from coronary heart illness however can truly reverse the buildup of arterial plaque buildup) (11)
  • Osteoporosis (12)
  • Alzheimer’s (13)
  • Diabetes (14)
  • Varicose veins/thrombosis (four)
  • Rheumatoid arthritis (15, 16)
  • Most cancers (17, 18, 19, 20, 21)
  • Kidney illness (22)
  • Infertility (four)

K2 Deficiency Indicators and Signs

Though K2-specific blood checks are usually not but out there in most medical practices, there are some widespread indicators and signs which will level to a vitamin K2 deficiency.

These embrace: (23)

  • Are vegan and don’t eat natto or different vitamin K2 meals
  • Expertise plaque buildup in arteries
  • Develop kidney stones
  • Regularly get cavities
  • Required braces as a toddler
  • Are insulin resistant
  • Typically break or fracture your bones
  • Have varicose veins

Whereas there’s no definitive approach to uncover a K2 deficiency with out the right exams, there isn’t any hurt in supplementing and/or growing your consumption of vitamin K2 meals. In contrast to the restrictions on vitamin K1, there isn’t a recognized higher restrict for K2. The truth is, the nutrient-dense vitamin K2 meals under can solely help your well being.

Top Vitamin K2 Meals

By consuming the next vitamin K2 meals, you possibly can simply improve your ranges of this necessary nutrient and higher help tooth remineralization, whereas additionally stopping cavities. In Three.5-ounce parts, the very best vitamin K2 meals are: (Three)

  • Natto—1103.four micrograms
  • Goose liver pate—369 micrograms
  • Exhausting cheeses—76.Three micrograms
  • Smooth cheeses—56.5 micrograms
  • Goose leg—31 micrograms
  • Egg yolk—15.5 micrograms
  • Butter—15 micrograms
  • Hen liver (uncooked)—14.1 micrograms
  • Hen liver (pan-fried)—12.6 micrograms
  • Cheddar cheese—10.2 micrograms

Whereas meat and dairy merchandise are sometimes good sources of vitamin K2, merchandise from factory-farmed animals have considerably decrease quantities. These animals aren’t uncovered to chlorophyll (from grass-feeding) and, in flip, don’t have ample quantities of K1 to transform to K2.

For vegans who need extra K2, the one meals supply is the perfect supply—natto. This slimy, smelly fermented soy product takes some effort to study to like, however Rheaume-Bleue shares proof that consuming natto even as soon as each few weeks can present noticeable advantages for general well being. (four) Natto is definitely an acquired style, however even in case you are prepared to offer it a attempt, it’s almost unimaginable to seek out within the US.

With that in thoughts, you might also need to think about taking a vitamin K2 complement. I recommend the MK7 sort, because it solely must be taken as soon as a day and in a lot smaller portions than its counterpart, MK4. Most K2 dietary supplements recommend a serving between 90-120 micrograms per day.

Additionally, for individuals on drugs corresponding to warfarin, who sometimes should keep away from extra vitamin Okay, vitamin K2 doesn’t fall underneath these restrictions. Taking as much as 50 micrograms of vitamin K2 in MK7 type has been proven to counteract the medicine’s unwanted side effects with out minimizing its effectiveness. (24)

My Favourite Vitamin K2 Recipes

Prepared to leap in your kitchen and get extra vitamin K2 meals in your weight loss plan? Attempt these three recipes:

gouda spinach dip

Sure cheeses like gouda and brie supply a wholesome dose of vitamin K2 due to the micro organism used to tradition them. There are different fermented meals just like the Japanese soybean dish, natto that incorporates the very best quantity of K2 than another meals. Be happy to attempt it in case you are adventurous (it’s recognized to be just a little slimy), or you’ll be able to persist with extra normal methods to ensure your little ones get their K2. This gouda dip is a scrumptious kid-friendly dip for celery, carrots or apple slices. When you’re fortunate sufficient to return throughout goat gouda cheese, you’ll be getting additional K2 in as a result of goats are already raised on vitamin Okay wealthy grass diets.

Servings: 1 serving (small bowl)


  • 2 tbsp Butter grass-fed, divided
  • 1/four cup Onion chopped (or higher a leek)
  • 1 sprint Black Pepper
  • half cup Spinach finely chopped
  • half cup Milk grass-fed, entire
  • 1 tbsp Arrowroot Powder
  • 1 tbsp Water
  • 1/four lb Gouda Cheese smoked, shredded
  • 2 tsp Salsa Verde optionally available, as scorching as you possibly can stand


  1. On medium-low warmth soften 1 teaspoon of the butter and add the onions and salt, prepare dinner till delicate and translucent, about 5 minutes.
  2. Add remainder of butter and stir in spinach, cooking one other minute till spinach is wilted.
  3. Stir in milk and warmth for one other 2 minutes.
  4. In the meantime whisk the arrowroot powder into the water.
  5. Stir into the milk combination and add the gouda.
  6. Stir within the salsa verde and warmth till cheese is melted and sauce is thickened, stirring incessantly.

poached pastured eggs

Pasture-raised eggs are one other scrumptious and kid-friendly meals excessive in vitamin K2. Poaching provides an ideal strategy to put together an egg, the place you’ll be able to prepare dinner the whites whereas leaving the yolk runny. It’s not solely scrumptious nevertheless it preserves very important vitamins like ldl cholesterol and omega-Three fatty acids intact. Encourage your youngsters to eat egg yolks early on by mixing them into all types of scrumptious meals like candy potatoes, squash, avocado, sautéed greens, cauliflower or mashed potatoes. If they only aren’t into having their yolks on the runny aspect, don’t fret, they’ll nonetheless get their vitamin K2 in scrambled or hard-boiled eggs.


  • 1 entire Egg pasture-raised, cracked and positioned in a small dish
  • 1 sprint Vinegar (this helps hold the egg white collectively)


  1. Deliver a saucepan to a rolling simmer and add vinegar.
  2. Create a mild whirlpool within the pan of water with the top of a giant picket spoon.
  3. Rigorously place the egg in and prepare dinner for Three minutes.  
  4. Take away with a slotted spoon and serve instantly.

cinnamon buttered popcorn

Right here’s a enjoyable and scrumptious solution to get your youngsters to eat extra vitamin K2 grass-fed butter whereas avoiding the chemical compounds of microwave popcorn. Plus, introducing herbs and spices like turmeric and cinnamon into your child’s weight-reduction plan early on expands their palate as they develop, and provides to the range and well being of their microbiome. This popcorn is mildly spiced, so be happy so as to add extra in the event that they prefer it!Comply with these instructions to make good stovetop popcorn, or use a popcorn maker.


  • Three tbsp grass-fed butter
  • 1/four tsp Turmeric
  • 1/four tsp Nutmeg
  • 1/2 tsp Cinnamon
  • Three tbsp Coconut Oil
  • 1/2 cup natural popcorn
  • Three tbsp Sea Salt


  1. Soften the butter on low in a small pan.
  2. As soon as butter is melted, stir within the turmeric, nutmeg, and cinnamon. Put aside.
  3. Warmth a Three-quart saucepan to medium-high warmth, add coconut oil.
  4. When oil is scorching, add a number of popcorn kernels and canopy.
  5. As soon as these have popped, add the remainder of the kernels in a fair layer.
  6. Take away from the warmth for 30 seconds and return the pot again to the warmth.
  7. When the popcorn begins to pop, barely open the lid to let the steam escape and gently transfer the pan forwards and backwards on the burner to stop burning.
  8. As soon as the pops sluggish to some seconds in between, take away from warmth and switch to a big bowl large enough to stir the butter on the popcorn.
  9. Season with spiced butter and salt.

Ultimate Ideas

Healthy tooth ought to be a excessive precedence for individuals of all ages. And due to analysis by Dr. Weston A. Worth within the 1930s and 1940s, in addition to research within the 1970s, 2007 and past, we have now found that vitamin K2 may also help with that.

Together with nutritional vitamins D3 and A, in addition to calcium, K2 may also help construct new dentin in tooth, sluggish tooth degradation, result in extra regular facial and jaw construction, and kill cavity-causing micro organism.

As an added bonus, it might additionally forestall coronary heart illness, osteoporosis, rheumatoid arthritis, kidney illness, and infertility. Though it’s a fat-soluble vitamin, vitamin K2 carries no toxicity considerations, so I sometimes advocate 90-120 micrograms every day with out concern for an higher restrict.

Lastly, if you wish to improve your K2 ranges together with your food plan (which is what I like to recommend), attempt vitamin K2 meals like natto (the one vegan choice), goose liver pate, onerous and smooth cheeses, goose leg, egg yolks, butter, hen liver, and cheddar cheese.

learn subsequent: The Mouth-Physique Connection: 6 Methods Oral Well being Impacts General Well being

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