Episode 7: Why You Should Be Taking Vitamin K2

Put simply, eating more k two rich foods like aged cheese, natto, egg yolks, and organ meats was associated with dramatically less calcium buildup in the arteries and a substantial reduction in heart disease risk. My name is Doctor. Ravi Kumar. I'm a neurosurgeon in search of the causes of human illness and the solutions that help us heal and thrive. I want you to join me on a journey of discovery as I turn over every stone in search of the roots of disease and the mysteries of our resilience.

The human body is a mysterious and miraculous machine with an amazing ability to self heal. Let us question everything and discover our true potentials. Welcome to the Doctor. Kumar discovery. My name is doctor Ravi Kumar, and welcome to the doctor Kumar discovery podcast.

Today, we're diving into one of the most misunderstood and underappreciated nutrients in modern health, vitamin k two, a fat soluble vitamin that plays a critical and often overlooked role alongside vitamin d. For decades, vitamin d has been celebrated as the key player in bone health. But if we look back as far as the eighteen hundreds, there were already hints pointing to the existence of another fat soluble compound, one essential for the proper mineralization of bones and teeth. It would take nearly a century before that mystery nutrient was identified as vitamin k two. Vitamin k two helps direct calcium where it belongs, into our bones and teeth, and keeps it out of places it doesn't, like our arteries and soft tissues.

Without it, we not only face lower bone density, but also the risk of vascular calcification, which sets the stage for cardiovascular disease. Unlike many of the micronutrients that still linger in our modern food supply, vitamin k two has nearly vanished from the modern diet. And with it, we've seen a rise in conditions like osteoporosis, arterial calcification, and poor dental health. Now just a quick disclaimer before we begin. I'm a medical doctor, but I'm not your doctor.

This podcast is for informational purposes only and is not intended to diagnose or treat any condition. My goal is to present clear, unbiased information so you can better understand your health, think critically, and work with your own physician to make informed decisions. Okay. To truly understand how vitamin k two became recognized as essential for bone and calcium metabolism, we need to go back to the late eighteen hundreds to the work of a pioneering dentist named Weston A Price. At the time, Price was troubled by what he was seeing in his dental practice.

Despite regular brushing and modern hygiene, his patients were developing cavities at alarming rates. But it wasn't just the tooth decay. He was also noticing that many had narrow dental arches. Their mouths and airways were constricted. Their facial bones underdeveloped.

And he refused to believe that this was simply the natural course of human evolution. Instead, he suspected something had changed, something in the modern diet. So Price began an ambitious journey to find out what had gone wrong. He traveled the world, studying traditional cultures that still lived untouched by industrial foods. His travels took him to remote alpine villages in Switzerland, the Gaelic Islands of the Outer Hebrides, Inuit communities in the Far North, and the Melanesian and Polynesian Islanders in the South Pacific.

He studied African tribes, Australian Aborigines, New Zealand Maori, and indigenous communities in the South American Highlands. And here's what stood out. No matter where he went, regardless of race, climate, or geography, when people ate traditional diets, they had wide, well formed faces, straight teeth, and almost no dental decay. Their jaws developed fully. Their teeth erupted properly.

Their health was robust. Yet their diets varied dramatically. Some were high in animal fats, others in seafood, some relied on tubers and fermented grains, but they all shared one thing in common, a high intake of fat soluble vitamins, roughly 10 times higher than what Price had measured in the average American diet of his time. He documented his findings in a groundbreaking book called Nutrition and Physical Degeneration, published in 1939. The book featured over 1,500 photographs and 4,000 slides, a striking visual record of the contrast between vibrant healthy traditional societies and the physical decline he observed in those consuming modern processed foods.

Price believed that a key nutrient was missing from industrial diets. He called it Activator X, a fat soluble nutrient he considered more powerful than vitamins A or D. He postulated it would be found in traditional foods like cod liver oil, fish eggs, organ meats, and the deep yellow butter from grass fed cows in the spring. He believed it played a crucial role in nutrient absorption and proper facial and dental development. Price's work was visionary and way ahead of his time.

But like many visionaries, he faced heavy pushback. The Journal of Canadian Dental Association branded him a radical. The Journal of the American Medical Association criticized his methods. For decades, his nutritional theories were cast aside, left on the fringes of dentistry and medicine. At the time, scientific tools didn't yet exist to isolate his mysterious substance that Price called activator x.

But just a few years later, the search for fat soluble nutrients would take a new turn, not in the field of dentistry, but in the study of blood coagulation. In 1929, a Danish biochemist named Karl Peter Henrik Dam noticed something unusual. Chicks fed a fat free diet developed spontaneous hemorrhages, bleeding that could not be reversed by adding cholesterol back into the diet. He suspected the presence of another fat soluble compound involved in blood clotting, and he named it vitamin K, K for coagulation in Danish. Over time, researchers were able to isolate two forms of this vitamin: vitamin K1, or phylloquinone, found in green leafy plants, and vitamin K2, or menaquinone, produced by bacterial fermentation and found in animal products like egg yolks, liver, and certain cheeses.

Dam and another scientist, Edward Doisi, would go on to share the Nobel Prize in Physiology and Medicine for their discovery of these two essential compounds. But for decades, vitamin k two was thought to play only a minor role in human health, mainly involved in blood clotting, and it wasn't connected to Price's activator x. Price died in 1948, still convinced that there was a fat soluble catalyst essential for mineral homeostasis and skeletal development. But it would take several decades before science caught up to his theory. Eventually, researchers began uncovering vitamin k two's role in calcium homeostasis, helping shell calcium into bones and teeth and away from soft tissues like arteries and organs.

As the evidence grew and new consensus began to form, the mysterious nutrient Price had described, the one so abundant in traditional diets, was almost certainly vitamin k two. Hey, guys. If you're finding value in this episode, I have one quick ask. I'm doing this podcast to make sense of the health world, not just for myself, but for everyone who's tired of the noise and confusion out there. But for this to have real impact, it needs to reach more people.

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Okay. So let's get into the biochemistry of vitamin k, specifically the difference between vitamin k one and vitamin k two. Vitamin k one, also known as phylloquinone, is found in green leafy vegetables like spinach, kale, and broccoli. Vitamin k two, also called menaquinone, comes in different forms and each form is labeled with a different number, like m k four or m k seven. The m k stands for menaquinone and the number that follows simply tells you how many side chain units are attached to it.

Think of these units as links in a chain. So m k four has four links, m k seven has seven, m k nine has nine, and so on. These links affect how long the vitamin stays in your bloodstream and where it travels to in the body. Now even though you'll hear about lots of different MK's like MK seven, MK nine, the main biologically active form of vitamin k two used in our tissues is MK four, and your body will convert k one and the longer side chain k two's like m k seven into m k four, which is what your tissues use to perform vitamin k two's functions. Because both vitamin k one and k two are fat soluble, you need to eat dietary fat to obtain them and absorb them.

Once in the small intestines, they're absorbed and bundled into tiny fat transporters called chylomicrons. Think of these like cargo ships, which carry fat soluble nutrients into the lymphatic system and then into your bloodstream for distribution. From there, vitamin k one is primarily delivered to the liver where it plays a key role in activating clotting factors. In contrast, vitamin k two is distributed broadly to the peripheral tissues like your bones, arteries, brain, pancreas where it regulates calcium metabolism. So where do we get vitamin k two?

There are two main sources. are animal foods, including organs, eggs, butter, and meat, provide small amounts of m k four because animals like us convert all vitamin k two forms ultimately into m k four in their peripheral tissues, which we get when we eat them. are fermented foods like cheese, sauerkraut, kimchi, and especially natto, a traditional Japanese food made from fermented soybeans. These foods contain longer chain menaquinones like m k seven, which are created during bacterial fermentation. Now let's talk about what these vitamins actually do.

Vitamin k works by activating what we call vitamin k dependent proteins. These proteins have specific amino acids called glutamates that need to be carboxylated to become functional. Vitamin k acts as a cofactor in this reaction and is basically like the ignition key that turns the protein on. In the liver, vitamin k activates clotting factors, proteins that are essential for proper blood coagulation. That's why vitamin k one deficiency can lead to bleeding problems.

And it's also why warfarin, also known as Coumadin, a common blood thinner, works by inhibiting vitamin k, essentially preventing the activation of clotting factors. Outside the liver, vitamin k two activates other proteins, ones that determine where calcium ends up in the body. Two of the most important are matrix GLA protein and osteocalcin. Matrix GLA protein prevents calcium from being deposited in soft tissues like your arteries and joints. When activated by k two, it binds up calcium and keeps it from crystallizing where it shouldn't.

Osteocalcin incorporates calcium into your bone matrix. When activated, it binds to hydroxyapatite, a calcium based mineral, and integrates into the structure of the bone, essentially mineralizing and giving structure to your bones. So to summarize, vitamin k one helps you clot. Vitamin k two helps you calcify, but in the right places. In states of adequate vitamin k two, calcium is directed into your bones and teeth and away from your arteries and organs.

Now even if you're not getting much k two in your diet, your body can convert some vitamin k one into m k four, the vitamin k two version, especially in certain tissues like the pancreas, brain, and arterial walls. So if your vitamin k one intake is high, say from leafy greens, you may still produce small amounts of active k two, but the conversion is not very efficient and the modern diet is often low in both leafy greens and fermented foods, which leaves many people with suboptimal levels of vitamin k two. And that's where many of the problems begin, especially when it comes to arterial calcification, bone loss, and poor dental health. If we step back and look at this through an evolutionary or ancestral lens, we start to see how traditional societies may have naturally maintained healthy levels of both vitamin k one and k two without ever knowing it. During the warmer months when plants were thriving and photosynthesizing, people had abundant access to leafy greens, rich sources of vitamin k one.

Humans are omnivores, so alongside animal foods, they ate plenty of these greens, providing a steady supply of vitamin k one. Some of that vitamin k one could then be converted into vitamin k two, particularly the m k four form, to meet the body's needs for calcium regulation and other vitamin k dependent functions outside of the liver. But what happened in the winter when plants weren't growing? Traditionally, people preserved food through fermentation, and it turns out that fermentation is one of the richest sources of vitamin k too. Fermented vegetables like kimchi, sauerkraut, fermented soy products like natto, as well as aged cheeses became dietary staples during colder months, keeping vitamin k two intake high even when leafy greens were scarce.

And although there was less k one in the winter, fermented vegetables still retained some, and the increased k two from fermentation filled in the gaps. So when you view it in this way, you can see that in traditional cultures, whether it was summer or winter, people consistently got the vitamin k their bodies needed. They didn't have to think about it or supplement it. Their food and lifestyle naturally supported it. That is just not something that happens in modern life anymore, and it leads to chronic deficiencies in vitamin k two.

So what's the clinical evidence that vitamin k two actually improves bone density and reduces arterial and soft tissue calcification? Since its discovery, multiple clinical trials have investigated the effects of vitamin k two on bone health. One meta analysis looked at 16 randomized controlled trials involving over 6,400 patients. It found that vitamin k two, often taken alongside other nutrients like vitamin d, helped maintain or improve bone mineral density, particularly in the lumbar spine. Even more impressively, it showed about a fifty seven percent reduction in fracture risk among those supplementing with vitamin k two.

These trials used a mix of vitamin k two forms, primarily m k four and m k seven. Now m k seven is well absorbed, stays in the bloodstream for a long time, and can be converted to m k four when needed. In a sense, you can think of m k seven as a circulating storage form of vitamin k two that your body can tap into anytime it needs it. In contrast, m k four is very poorly absorbed when taken orally. One study gave participants a loading dose of four hundred and twenty micrograms of m k four followed by sixty micrograms daily and found no significant rise in blood levels.

Now even though m k four is the main form of vitamin k two we use in our body, this study suggests that little, if any, is absorbed from dietary sources. Our bodies prefer to absorb other forms of vitamin k and perform the conversion to m k four all by itself. Because of this poor absorption, many of the m k four trials used extremely high doses around forty five milligrams per day which is hundreds of times more than what you'd naturally get from food. There's no evolutionary or dietary context in which you'd consume this much m k four from whole foods. So while the goal may have been to overcome absorption barriers, these studies definitely did not reflect how humans were historically nourished.

And that brings up another important point. When we do supplement, it's wise to mimic the patterns nature already laid out for us. We should be replacing what's missing due to changes in modern lifestyle and not overwhelming the body with pharmacological doses that evolution never prepared us for. Okay. Back to vitamin k two's ability to increase bone mineral density.

Let me share a clinical example of how I've seen this work. My mother had been diagnosed with osteoporosis years ago. So much so that her doctor prescribed a bisphosphonate, a type of drug that slows bone breakdown by blocking osteoclasts. Now bone is always remodeling. It's a balance between osteoblasts, which build bone, and osteoclasts, which break it down.

Bisphosphonates try to tip this balance towards more bone building than breakdown. She stayed on the bisphosphonate for five years, and her bone scans showed no improvement. We talked, and I suggested she start supplementing with vitamin k two, something she hadn't been taking even though she was already on vitamin d daily. So she stopped the bisphosphonate and started taking vitamin k two. By the time she went back for her next bone mineral density scan, her doctor was stunned.

The results showed that her bone in her lumbar spine had improved from osteoporotic to osteopenic, a significant gain in bone mineral density. This result fits exactly with what we've seen in clinical trials. Vitamin k two, especially when paired with vitamin d, helps improve bone density, particularly in the lumbar spine. And in her case, the most effective intervention wasn't a drug. It was correcting what may have been a long standing vitamin deficiency.

Arterial calcification is another area where vitamin k two plays a critical protective role. The mechanism centers around a protein called matrix GLA protein or MGP. This protein lives in the walls of our blood vessels and acts like a calcium catcher, but only when it's activated. To become activated, it needs to be carboxylated by vitamin k two. Once activated, MGP binds the calcium ions that otherwise would crystallize in soft tissues like arteries and help shuttle that calcium out where it can be used in healthy places like your bones and your teeth.

But when vitamin k two levels are low, MGP stays inactive and calcium starts to precipitate and form crystals in the artery walls. Over time, this leads to vascular calcification, which stiffens the arteries and contributes to heart disease. Clinical trials back this up. A review of 14 randomized controlled trials involving over 1,500 patients found that vitamin k two significantly lowered progression of coronary artery calcification. Vitamin k two also activates other protective proteins in the arteries including protein s and gas six, which help prevent smooth muscle cells in the artery wall from transforming into plaque forming cells.

Together, these proteins form a network of defense against arterial disease, but only if vitamin k two is present in adequate amounts. One of the most compelling pieces of clinical evidence comes from the Rotterdam study, a large long term cohort study of nearly 4,800 adults aged 55 and older. Researchers followed participants for about seven years, dividing them into thirds based on their daily vitamin k two intake, which was around fifteen micrograms per day for the lowest twenty seven micrograms per day for the middle and forty one micrograms per day for the upper The results were striking. Those in the highest intake group (about forty micrograms of k two per day) had a fifty two percent lower odds of developing severe arterial calcification. They had a fifty seven percent lower risk of dying from a heart attack and a forty one percent reduced risk of developing heart disease over the study period.

Put simply, eating more k two rich foods like aged cheese, natto, egg yolks, and organ meats was associated with dramatically less calcium buildup in the arteries and a substantial reduction in heart disease risk. So there's ample evidence that vitamin k two is essential to arterial health. But here's where things get complicated. Two of the most commonly prescribed drugs in cardiovascular medicine, warfarin, also called Coumadin, and statins, may actually increase the risk of arterial calcification by interfering with vitamin K pathways. Let's start with Coumadin.

This blood thinner is often used in patients with atrial fibrillation, DVTs, which is deep vein thrombosis, or prior strokes. While it prevents blood clots by blocking vitamin k's ability to activate clotting factors in the liver, it doesn't discriminate between vitamin k one and vitamin k two. It also blocks vitamin k two, meaning matrix GLA protein and osteocalcin can't be activated either. The result? More calcium in the arteries and less calcium in the bones.

In other words, the very drug meant to prevent heart attacks and strokes may be contributing to arterial calcification and osteoporosis. Now let's talk about statins, which work by blocking HMG Coenzyme A reductase, a key enzyme in the cholesterol synthesis pathway. But this pathway also produces molecules called parental donors, and those donors are needed to convert vitamin k one into vitamin k two. When you block that conversion, you lower the body's internal production of vitamin k two. And with less vitamin k two, matrix GLA protein goes unactivated, and calcium begins to crystallize in the artery walls.

So again, a drug designed to help protect the heart may be disrupting calcium regulation in the arteries. This is one of the paradoxes of modern cardiovascular health, that two of the most prescribed cardiovascular drugs may be worsening the underlying problem of arterial calcification by inadvertently blocking our vitamin k dependent protective systems. Another fascinating benefit of vitamin k two, specifically the m k four form, is its ability to activate a powerful receptor in the body called the pregnane x receptor or PXR. Think of PXR as a metabolic sensor. When it's turned on, it ramps up your body's natural detoxification systems.

It increases the production of enzymes that help clear out harmful compounds, like environmental toxins, excess hormones, metabolic byproducts that can drive inflammation and dysfunction. But that's not all. Activating PXR also boosts the body's antioxidant defenses, helping to neutralize free radicals and reduce oxidative stress, a key factor in aging and chronic disease. These effects have meaningful consequences for joint health. Inflammation and oxidative damage are both major contributors to joint degeneration.

And studies show that MK four, by activating PXR, helps preserve healthy joint tissue over time. This same pathway has also shown promise in cancer models. By stimulating PXR, MK four appears to slow tumor growth, reduce inflammation, and even encourage apoptosis, the process by which damaged or abnormal cells, including cancer cells, are programmed to self destruct. So when you step back and look at the big picture, m k four doesn't just support bone and cardiovascular health. It also helps regulate inflammation, detoxify harmful substances, protect your joints, and may even contribute to anticancer activity.

It's a small molecule with a wide ranging impact, and its activation of the PXR receptor is a major reason why. So how much vitamin k two should we be actually getting? When I think of any nutrient, the question I ask is, can we get this from food? Because if it's something available through real whole foods and you can get enough of it practically, then that's always the best route. Now measuring how much vitamin k two someone has in their body isn't as straightforward as with other vitamins.

While it can be measured in the blood using a process called HPLC, it's cumbersome and not commonly done. Instead, researchers typically assess vitamin k two status indirectly by measuring how many vitamin k dependent proteins, like osteocalcin, are active. The more carboxylated or turned on those proteins are, the more vitamin k two your body likely has access to. Unfortunately, we don't have data on vitamin k two intake in pre industrial societies, which are often like gold standard when thinking about what humans were evolved to eat. But we do have some great insights from traditional cultures that still maintain older dietary patterns, especially in Japan.

The Japanese have long consumed a fermented soybean dish called natto, which is by far the highest known food source of vitamin k two, specifically the m k seven form. Regular natto eaters in Japan often get over six hundred micrograms of vitamin k two per day just from this one food, and studies have shown that people who eat natto habitually tend to have higher bone mineral density compared to those who don't. Now if you've ever tried natto, you know it's definitely an experience. I remember the time I tried it. I bought a little package from an Asian grocery store, opened it up, and was instantly hit with this wretched smell.

I genuinely thought that something had gone wrong with it, like I had bought a spoiled batch or something. But I looked it up online, and sure enough, that's just how nacho was supposed to smell. I figured I'd give it a try. I stuck my spoon in it, lifted it, and these long stringy threads of fermentation goose stretched out like melted cheese on a pizza. The texture was slimy.

The smell was intense. I took a bite and immediately decided I was never gonna eat that again. But my curiosity continued to grow, and I bought another package of natto and then another. Eventually, I got used to it and then started craving it. I even began making it at home.

I bought natto spores, cooked up black beans, and fermented them in my yogurt maker until they formed that same stringy, mucousy, funky smelling concoction. I started eating it with eggs in the morning, and somehow my brain and my taste buds adapted. It became a part of my morning ritual, and I genuinely loved it. Nato isn't just a nutritional powerhouse. It's also a staple in many Japanese households, especially among older adults.

And because it delivers such high amounts of vitamin k two in the form of m k seven, Japan became an ideal setting to study the long term effects of naturally high k two intake in real people living normal lives. Researchers asked a simple question. What happens when people consistently get large amounts of vitamin k two through their food? One study known as the Foreman study looked at over 2,000 Japanese men and grouped them based on how much natto they consumed. The findings were clear.

Men who ate more natto had significantly higher bone mineral density, especially in the hip and the femoral neck. Another study, the Japanese population based osteoporosis study, looked at postmenopausal women. Those who ate more than four servings of natto per week had a significantly lower risk of low bone mineral density in several critical areas, the hips, the femoral neck, and even the distal radius. And here's something important. Researchers compared natto to other soybean products like tofu and found no similar benefit from those other foods.

The benefit was unique to natto and almost certainly due to its high m k seven content created during fermentation. So how much k two were these participants getting? Well, one standard 40 gram pack of natto, the kind you'll commonly find and sold in Japan, contains over three hundred micrograms of vitamin k two, almost entirely in the m k seven form. Many habitual natto eaters consume a pack a day or more, meaning they're easily getting three hundred to six hundred micrograms of vitamin k two per day from their diet alone. That's a powerful real world clue.

If people consuming three hundred micrograms or more of vitamin k two daily in the form of natto are consistently showing better bone mineral density across large populations of men and postmenopausal women, then it's reasonable to consider this as a reference point for how much might be beneficial. Now when I was making my own natto at home, it was totally doable for a while. I stuck with it for weeks. But I don't live in a traditional Japanese society, And I'll be honest, staying consistent with fermentation products is hard. Life gets in the way.

And while I still believe the best way to get vitamins and minerals is through food, if I can't consistently do that, I'd rather supplement than end up deficient. That's where vitamin k two supplementation makes sense. Now we've talked about the two key forms of vitamin k two. MK four, which is the form your body uses to carry out most of its biological functions, and MK seven, which is found in fermented foods like natto, kimchi, and certain cheeses, and it acts like a fount for your body's natural production of m k four. Here's the issue.

M k four is very poorly absorbed when taken orally. We talked about this earlier. You'll see supplements on the market that offer m k four often in doses like thousand micrograms. That's just one milligram. But in clinical trials, m k four had to be given in doses as high as forty five milligrams per day to see a measurable effect.

To put that in perspective, you would never, under any natural or ancestral dietary condition, consume forty five milligrams of m k four in a day. It's just not physically possible through food consumption. The reason they use such high doses in studies is because MK four is rapidly cleared from the bloodstream, it has a half life of under three hours, and much of it may not even be absorbed at all. In contrast, MK seven is highly bioavailable. Clinical trials have shown that one hundred and eighty to three hundred and seventy five micrograms per day of MK7 is enough to produce meaningful benefits, particularly in maintaining bone mineral density in the lumbar spine and slowing the progression of arterial calcification.

And populations like the Japanese who eat natto regularly naturally fall into or even exceed this range without any adverse effects. And importantly, m k seven is not wasted. Your body converts m k seven to m k four in the tissues where it's needed, like bone, arteries, pancreas, brain. Animal studies confirm that nutritional doses of m k seven significantly raise m k four levels in these tissues. M k seven also sticks around.

After you take it, it's absorbed well and reaches peak levels in the blood within a few hours. It has a half life of about three days, meaning it stays in circulation long enough to reach various tissues, traveling in LDL, the same particle that transports cholesterol and fat soluble nutrients to areas needing repair and maintenance. So to be clear, you should be taking m k seven if you're supplementing, not m k four. The next question is how much should you take? If you're already taking vitamin d three, it makes sense to add vitamin k two to that routine.

They're complementary vitamins. Based on the clinical data, a practical and effective reference range for m k seven supplementation is somewhere between a hundred and eighty micrograms and three hundred and seventy five micrograms per day. We don't have an exact number that fits everyone, but we do know that one hundred and eighty micrograms per day is enough to see real benefit. And people eating traditional diets in Japan often go well above three hundred and seventy five micrograms without toxicity. So here's what I do personally.

My wife, my children, and I all take two hundred and fifty micrograms of vitamin k two m k seven version in a gel capsule. We avoid the powders as they don't absorb well, and I always take it with a meal that contains fat for proper absorption. And I pair it with my daily vitamin d three. This simple habit helps achieve calcium homeostasis, keeping calcium out of our arteries and in our bones and our teeth where it belongs. Now for postmenopausal women, this can be a valuable strategy for preserving bone health and it's something that you should consider as part of an integrated strategy along with hormone replacement therapy, another heavily misunderstood domain in human health.

At the end of the day, the goal is to restore the balance of micronutrients that our ancestors had access to through food, but which is now missing in our modern daily lives. And by doing that, we come closer to the kind of vibrant health that doctor Weston Price observed in his travels among people living in harmony with their environment, eating the way that evolution and nature intended. In our next episode, we'll be talking about omega three fatty acids, one of the most researched yet underrated nutrients in modern health. We're gonna dive deep into the science behind these essential fats, from boosting brain development in kids to supporting heart health, reducing inflammation, and even lifting mood in adults. We'll also look at what to consider when choosing a supplement because not all omega three oils are created equal.

So I hope you'll join me for the next chapter in this journey of discovery. Thanks for listening. I'm doctor Ravi Kumar, and I'm truly glad you're here. Cheers.