I tried to find oxalate content of natto, but there were no studies or clear data on that particular soybean product. Using a bunch of soybean cultivar data and studies showing oxalate reduction via soaking, cooking, and fermentation of soybeans and other legumes with B. subtilis, I conservatively, and very roughly, estimated the following regarding total (insoluble + soluble) oxalate content in natto:
Soybeans, on average, have 3.5-5mg total oxalate per gram soybean
Oxalate content is cut by 50% after: soaking, discarding the soaked water, boiling for 2-3 hours, and discarding the boil water.
Oxalate content decreases by 8% (of original raw soybeans) per day of fermentation at 100-105 degrees F. 8% of 3.5-5mg is 0.28-0.4mg (per gram of soybean).
1 tablespoon of natto weighs about 15g, and contains roughly 154mcg K2.
Total oxalate content of 1 tablespoon of 24hr-ferment natto is roughly and conservatively 24-38mg. Total oxalate should reduce by 0.28-0.4mg for each additional 24hr of fermentation at 100-105 degrees F.
...
My more liberal estimate using one of the lowest-oxalate cultivars of soybean is 8mg total oxalate in 1 tablespoon of 24hr-ferment natto.
My most conservative estimate using the highest-oxalate cultivar of soybean is 45mg total oxalate in 1 tablespoon of 24hr-ferment natto.
Average of 8mg, 24mg, 38mg, and 45mg is about 29mg total oxalate in 1 tablespoon natto
Cold pressed canola oil has slightly less oleic acid than high oleic sunflower and safflower, but a 2 to 1 omega 6 to omega 3 ratio. High oleic sunflower and safflower have negligible omega 3, and thus a very poor 6/3 ratio.
High Lp(a) has been linked with blood clotting. I've been recommending lumbrokinase for the clot factor (and diet + time-released nicotinic acid for the Lp(a)), but I know some doctors recommend aspirin or an anti-coagulant. You discouraged K2 supplement for people on a blood thinner. If they're not on a blood thinner per se but have clotting potential due to the Lp(a), what would be your thoughts on that? Educationally speaking. Thanks.
There are some people who get heart palpitations when taking K2. Do you have any information on this (why K2 causes palpitations and what can be done to prevent it)?
Masterjohn is a nutritional research machine - thank you for sharing the fruits of your labors!
I tried to find oxalate content of natto, but there were no studies or clear data on that particular soybean product. Using a bunch of soybean cultivar data and studies showing oxalate reduction via soaking, cooking, and fermentation of soybeans and other legumes with B. subtilis, I conservatively, and very roughly, estimated the following regarding total (insoluble + soluble) oxalate content in natto:
Soybeans, on average, have 3.5-5mg total oxalate per gram soybean
Oxalate content is cut by 50% after: soaking, discarding the soaked water, boiling for 2-3 hours, and discarding the boil water.
Oxalate content decreases by 8% (of original raw soybeans) per day of fermentation at 100-105 degrees F. 8% of 3.5-5mg is 0.28-0.4mg (per gram of soybean).
1 tablespoon of natto weighs about 15g, and contains roughly 154mcg K2.
Total oxalate content of 1 tablespoon of 24hr-ferment natto is roughly and conservatively 24-38mg. Total oxalate should reduce by 0.28-0.4mg for each additional 24hr of fermentation at 100-105 degrees F.
...
My more liberal estimate using one of the lowest-oxalate cultivars of soybean is 8mg total oxalate in 1 tablespoon of 24hr-ferment natto.
My most conservative estimate using the highest-oxalate cultivar of soybean is 45mg total oxalate in 1 tablespoon of 24hr-ferment natto.
Average of 8mg, 24mg, 38mg, and 45mg is about 29mg total oxalate in 1 tablespoon natto
...
I'm also emailing companies that make natto to see if they have their own lab data on oxalate content. Boiled lentils - according to Harvard's oxalate data - is low-oxalate. Could use a natto starter and do an experiment like this - https://www.reddit.com/r/fermentation/comments/ueqdde/great_success_with_brown_lentil_natto/
If you are taking supplemental calcium made from bone or eggshell (1000mg), should you take more k2 than one normally would? If so, how much?
No, you should meet your requirements for both nutrients.
Thank you
Is there such a thing as a K2 to calcium ratio?
For example, if one drinks 52oz of Fairlife skim milk daily to meet their protein and nutrient requirement, this is about 3000mg of calcium a day.
Would 100ug and 2mg of MK4 daily provide the same benefit of putting calcium in the right places? Or is the higher dose needed with higher calcium?
I don't know of any basis to suggest a ratio is important.
no one researched the half life of diffent K2 forms?
Like MK4 has a short half life in the body. Like around 10hrs after ingesting not much is left.
https://www.skyclk.com/sup/UDBsupDetail.php?sup_name=Vitamin%20K2%20mk-7&cond_name=1-Bromopropane%20Toxicity&src=drv
False, this is half life in plasma.
Oh thanks for pointing that out, great work!
Is there any evidence to support using k2 to improve bone density in osteopenia?
See evidence here:
https://chrismasterjohnphd.substack.com/p/evidence-for-vitamin-k2
See evidence here:
https://chrismasterjohnphd.substack.com/p/evidence-for-vitamin-k2
Thank you!
Chris, have you seen SuperK by Life Extension? K1: 1,500mcg K2MK4: 1,000mcg K2MK7: 100mcg The add ons are not fantastic, though. Any thoughts? Thanks!
Yes, I think the doses are too high for most people.
Kefir: 13,4 µg Vitamin K2 per 100 g..
Cold pressed canola oil has slightly less oleic acid than high oleic sunflower and safflower, but a 2 to 1 omega 6 to omega 3 ratio. High oleic sunflower and safflower have negligible omega 3, and thus a very poor 6/3 ratio.
Hi Chris, what are the effects of vitamin K2 supplementation on someone with high Lp(a)? Thank you.
I don’t see how they are related.
High Lp(a) has been linked with blood clotting. I've been recommending lumbrokinase for the clot factor (and diet + time-released nicotinic acid for the Lp(a)), but I know some doctors recommend aspirin or an anti-coagulant. You discouraged K2 supplement for people on a blood thinner. If they're not on a blood thinner per se but have clotting potential due to the Lp(a), what would be your thoughts on that? Educationally speaking. Thanks.
ideal ratio of fat soluble vitamins???
Ratios are given in the Cliff Notes, see ebooks in the menu.
There are some people who get heart palpitations when taking K2. Do you have any information on this (why K2 causes palpitations and what can be done to prevent it)?
https://chrismasterjohnphd.substack.com/p/013-heart-palpitations-as-a-result?utm_source=publication-search
did you include the link for all the supplement reviews? I don't see it and want to see if mine is isted. thanks
This was absolutely incredible. Thank you!
☺️