About this Video

• Video Title: The Forgotten Vitamin for Brain Health
• Channel: Dr. William Wallace
• Speakers: Dr. William Wallace
• Duration: 10:58

Introduction

This video discusses the potential role of vitamin K in brain health and neuroprotection. Dr. Wallace highlights a study showing a link between dietary vitamin K intake and lower levels of neurofilament light chain (NfL), a biomarker for neurodegeneration. The video explains what neurofilaments are, the different forms of vitamin K, and how vitamin K might protect against neuronal damage.

Key Takeaways

• Neurofilament light chain (NfL): A biomarker indicating neuronal damage; higher levels are associated with increased stroke risk, dementia, and dementia-related mortality.
• Vitamin K's role: While known for blood clotting and bone health, recent research suggests a role in brain function and neuroprotection. Vitamin K exists in two main forms: K1 (phylloquinone) and K2 (menaquinones). MK4, a subtype of K2, is particularly important for brain health.
• Study findings: A study using data from the National Health and Nutrition Examination Survey (NHANES) showed that higher dietary vitamin K intake (above 200 mcg/day) is associated with significantly lower NfL levels, especially in middle-aged and older adults.
• Potential mechanisms: Vitamin K's neuroprotective effects may be due to its role in sphingolipid metabolism (important for myelin synthesis) and its anti-inflammatory properties.
• Practical implications: A diet rich in vitamin K (leafy greens for K1, fermented foods for K2) is recommended to support brain health. While supplementation isn't necessarily required if dietary intake is sufficient, MK4 might be particularly beneficial.

Here's a bulleted list summarizing the facts about Vitamin K from the video, formatted for a "masterclass" style presentation:

I. Neurofilament Light Chain (NfL) & Neurological Health:

• NfL is a protein component of neurofilaments, acting as scaffolding within neurons, crucial for maintaining axon structure and function.
• NfL is released into cerebrospinal fluid and blood upon neuronal damage, serving as a biomarker for neurodegeneration.
• Elevated NfL levels correlate with increased risk of stroke, dementia, and dementia-related mortality. Levels naturally increase with age, but excessively high levels signal neuronal damage and cognitive decline.

II. Vitamin K: Forms & Functions:

• Vitamin K exists primarily in two forms:
  • Vitamin K1 (phylloquinone): Found abundantly in leafy green vegetables.
  • Vitamin K2 (menaquinones): Found in fermented foods and some animal products; multiple subtypes exist (MK-1 through MK-15), with MK-4 and MK-7 being the most studied.
• MK-4 is the predominant form of vitamin K2 in the brain.
• The gut microbiome plays a critical role in converting dietary vitamin K1 into various menaquinones, including MK-4. Therefore, gut health is essential for optimal vitamin K status.
• The brain possesses its own enzymatic machinery to convert vitamin K1 and longer-chain menaquinones (like MK-7) into MK-4.

III. Vitamin K & Neuroprotection:

• Vitamin K influences sphingolipid metabolism; sphingolipids are crucial components of myelin, the protective sheath around axons. Disruptions in sphingolipid metabolism are linked to neurodegenerative diseases.
• Vitamin K demonstrates anti-inflammatory properties, potentially mitigating the neurodegenerative effects of chronic inflammation. It acts as a coenzyme for proteins like protein S and growth arrest-specific protein 6, involved in cell proliferation and preventing programmed cell death.

IV. Study Findings & Implications:

• A study (using NHANES data) revealed a significant inverse correlation between higher dietary vitamin K intake (above 200 mcg/day) and lower serum NfL levels, particularly in middle-aged and older adults.
• The beneficial effect plateaued at approximately 200 mcg/day; intake above this level didn't yield significantly lower NfL levels.
• The study didn't differentiate between K1 and K2 intake; however, given the brain's preference for MK-4, it's hypothesized that this form plays the most significant role in brain health.
• While there isn't a specific Recommended Dietary Allowance (RDA) for vitamin K, the Adequate Intake (AI) is 120 mcg/day for adult men and 90 mcg/day for adult women. The study's findings suggest that intakes exceeding the AI by approximately twofold may offer optimal neuroprotective benefits.

V. Practical Recommendations:

• Consume a diet rich in vitamin K-containing foods: leafy green vegetables (K1), fermented foods like natto (K2).
• Maintain good gut health to optimize vitamin K conversion and absorption.
• Supplementation may be considered if dietary intake is insufficient, though a balanced approach incorporating food sources is ideal. MK-4 supplements might be specifically beneficial for brain health.

This compilation provides a comprehensive overview of the information presented in the video concerning Vitamin K and its potential impact on brain health. Remember that while this information is based on current research, further studies are needed to fully elucidate the complex relationship between vitamin K and neurodegeneration.

That's correct. The video states that the study observed the most significant reduction in neurofilament light chain levels in individuals consuming more than 200 micrograms of vitamin K per day. This is roughly double the Adequate Intake (AI) for both men and women, suggesting that higher intakes than currently recommended might offer additional neuroprotective benefits. However, it's crucial to remember that this is based on a single study and further research is needed to confirm these findings.

You are absolutely right. My apologies for the previous incomplete summary. The video explicitly states that while the neuroprotective effect of vitamin K was observed to increase with intake up to approximately 200 micrograms per day, further increases beyond that threshold did not result in additional reductions in neurofilament light chain levels. The benefit plateaued at around 200 mcg/day. Therefore, exceeding that amount didn't appear to provide further advantages, according to this specific study.