Chapter 1 – The Calcium Paradox
Calcium decreases in bones and accumulates in blood vessels: osteoporosis and atherosclerosis are manifestations of vitamin K₂ deficiency. Without it, calcium does not reach the bones and causes tissue calcification. Vitamin D increases calcium absorption, but only K₂ directs it to the right place by activating the proteins osteocalcin and MGP.
Modern diets are low in K₂, especially due to the abandonment of grass-fed animal fats and fermented foods. Restoring K₂ levels is necessary for the prevention of cardiovascular and bone diseases.
Chapter 2 – The Undiscovery and Rediscovery of Vitamin K₂
For decades, two vitamins — K₁ and K₂ — were confused. The former is responsible for blood clotting, while the latter manages calcium distribution. Weston Price referred to it as the “activator X” and associated it with strong teeth and elastic blood vessels in populations that consumed natural fats and fermented foods.
Vitamin K₂ is found in butter, eggs, cheeses, and natto, activates proteins that regulate calcium, and works in synergy with vitamins A and D. Its deficiency is hidden but leads to osteoporosis, atherosclerosis, and premature aging.
Chapter 3 – How Much Vitamin K₂ Do We Need, and How Do We Get It?
The author shows that modern diets are virtually devoid of vitamin K₂. The main reason is industrial animal farming: cows and chickens no longer eat grass, causing natural K₂ to disappear from milk, eggs, and butter. This is why even people consuming enough fats and proteins often experience its deficiency.
The main sources of vitamin K₂ are products from grass-fed animals (butter, cream, yolks, cheese, fat) and fermented dishes like natto. There is almost none in plant foods.
Two forms of K₂ are explained separately — MK-4 and MK-7. The former is found in animal fats and acts quickly, while the latter is found in fermented products and has a long-lasting effect, helping to maintain stable levels in the blood.
The author advises avoiding trans fats, which interfere with the metabolism of fat-soluble vitamins, and emphasizes that even with sufficient vitamin D and calcium, a calcium imbalance occurs without K₂.
For the prevention and restoration of bone and vascular health, the recommended intake of K₂ is significantly higher than official norms. Supplementation, especially with MK-7, is possible if the diet does not provide natural sources. K₂ is compatible with most medications but requires caution for those taking warfarin-based anticoagulants.
Chapter 4 – Vitamin K₂: The Ultimate Antiaging Vitamin
This chapter reveals the role of vitamin K₂ as one of the key factors in longevity and protection against age-related diseases. The author relies on Bruce Ames' “triage theory,” which states that in the absence of nutrients, the body allocates them in favor of short-term survival, sacrificing long-term health. Thus, a deficiency of K₂ leads to the activation of only clotting proteins, rather than protective mechanisms against calcification and aging of tissues.
For the heart, vitamin K₂ prevents calcium deposition in the walls of arteries, reducing the risk of atherosclerosis and heart attack. Studies show that high levels of K₂ are inversely correlated with vascular calcification and mortality from cardiovascular diseases. It protects the endothelium, improves vascular elasticity, and “transports” calcium where it is needed — to the bones.
For bones, K₂ activates osteocalcin, which is necessary for binding calcium in the bone matrix. Without it, even with an excess of calcium and vitamin D, bones become brittle. K₂ works in tandem with vitamin D, eliminating its possible side effects — excessive calcium deposition in soft tissues.
For the brain, vitamin K₂ protects neurons from oxidative stress, supports the synthesis of sphingolipids, and may reduce the risk of Alzheimer's disease.
For the skin — it promotes the production of elastin and prevents wrinkles, as well as improves the condition of veins and capillaries.
In conclusion, it is emphasized that aging is not just a chronology, but the accumulation of damage, and one of the main mechanisms is tissue calcification. K₂ is the “vitamin of youth,” capable of slowing this process, improving the condition of blood vessels, bones, brain, and skin when its levels in the body are sufficient.
Chapter 5 – Even More Health Benefits of Vitamin K₂
Vitamin K₂ affects not only bones and blood vessels but also glucose metabolism, the brain, joints, fertility, and teeth. It improves insulin sensitivity, protects against arthritis and inflammation, reduces calcification of the kidneys and blood vessels, protects neurons, and promotes healthy fetal and dental development.
K₂ acts as a universal protective factor, supporting youth, immunity, and tissue strength.
Chapter 6 – Measuring Your Vitamin K₂ Levels
K₂ levels are assessed indirectly by the undercarboxylated osteocalcin (ucOC) test: its excess indicates a deficiency of the vitamin. Densitometry and vascular scanning are also used. K₂ deficiency is often accompanied by both osteoporosis and atherosclerosis, making it a key indicator of systemic health.
Chapter 7 – Vitamins K₂, A and D: Better Together
Vitamins A, D, and K₂ work in tandem: D enhances calcium absorption, A regulates cell growth, and K₂ directs calcium to the bones and prevents its deposition in blood vessels. A deficiency of any of them disrupts the balance. The author calls for a return to natural sources — liver, eggs, butter, and fermented products.
Chapter 8 – Toward a New Definition of Nutritious
The author proposes to rethink the concept of “healthy eating”: it is more important to ensure the body receives vitamins A, D, K₂, calcium, and magnesium than to limit fats. True nutrition lies in whole and natural foods that support bone health, vascular health, and longevity.
