Vitamin K1 vs. K2: Key Differences:

• Vitamin K1 (Phylloquinone):
  • Predominantly found in green leafy vegetables and plant-based foods.
  • Mainly supports blood clotting functions.
  • Absorbed less efficiently by the body (less than 10% from plants)12.
• Vitamin K2 (Menaquinones):
  • Found in fermented foods and some animal products.
  • Plays roles in bone and cardiovascular health, in addition to blood clotting.
  • Better absorbed and remains in circulation longer than K112.

Conversion: Can K1 Be Converted to K2?

• Conversion Possibility:
  Vitamin K1 can be converted into certain forms of vitamin K2 (specifically MK-4) in the body, but this process is not highly efficient and may not supply sufficient K2 for all bodily needs. The conversion mainly occurs in the intestines and some tissues, but dietary intake of K2 is still important32. ​​

​Coles notes:

• Vitamin K1 is abundant in green vegetables and is mainly involved in blood clotting.
• Vitamin K2 is found in fermented foods and animal products, with broader roles in bone and cardiovascular health.
• The body can convert some K1 to K2 (MK-4), but this is limited, so direct dietary intake of K2 is beneficial32.

“By age 50, up to 70% of women will have uterine fibroids.” That number is staggering. Fibroids are common, disruptive, and for many, a constant source of frustration. Maybe you’re one of the millions searching for answers beyond surgery or prescription drugs. I get it. The internet is packed with miracle cures and herbal promises. But what actually works? What does the evidence show?

Let’s cut through the noise. I’ve sifted through the latest research and clinical trials to find the natural supplements that actually make a difference. Not just in theory, but in hard numbers—measurable reductions in fibroid growth and, in some cases, actual shrinkage.


Natural Supplements That Actually Impact Fibroid Growth
Vitamin D: The Standout Star
If you only try one supplement, make it vitamin D. The evidence is clear and compelling. Multiple studies show that women with low vitamin D levels are more likely to develop fibroids. Even better, supplementing with vitamin D—especially if you’re deficient—can slow fibroid growth and sometimes shrink them outright.

Ask your doctor for a blood test. If your vitamin D is low, discuss supplementation. Typical doses range from 2,500 to 4,000 IU daily, but your needs may vary.


Green Tea Extract (EGCG): More Than Just a Trend
Green tea & its active compound, EGCG, has shown real promise in clinical trials. In one study, women taking 800 mg of green tea extract daily saw their fibroids shrink by over 30% in just four months.

Look for standardized green tea extract supplements containing EGCG. Aim for the dosage used in studies (around 800 mg daily), but always check with your healthcare provider first.


Curcumin: The Golden Spice With Real Potential
Curcumin, the powerhouse in turmeric, is more than just a trendy latte ingredient. Research shows it can inhibit fibroid cell growth and reduce size, especially at higher doses over several months.

Consider curcumin supplements (not just turmeric powder), aiming for clinically studied doses—usually 1,000 to 1,200 mg per day. Pair it with black pepper extract (piperine) &/or liposomal ingredients for better absorption.


What Doesn’t Have Strong Evidence?
You’ll see plenty of buzz around supplements like resveratrol, chasteberry, and black cohosh. The reality? The research just isn’t there yet. These may help with symptoms, but there’s little proof they shrink fibroids.


The Bottom Line
Vitamin D, green tea extract, and curcumin stand out. Traditional formulas like Guizhi Fu Ling Wan are promising, but not as well-studied. Always talk to your healthcare provider before starting anything new—especially if you’re on other medications or have underlying health issues.

Fibroids are tough, but with the right information, you can take meaningful steps toward better health.
​@drkristamoyer

How GLP-1 Medications Transform Your Gut:

• Boost the Good Guys: They increase beneficial bacteria like Akkermansia muciniphila, Bacteroides, Lactobacillus, and Bifidobacterium. These species are linked to better gut barrier function, less inflammation, and improved metabolism.
• Cut Down the Bad Guys: Harmful bacteria, such as Enterobacteriaceae, decrease. That’s good news, since these are often tied to inflammation and metabolic problems.
• Increase Microbial Diversity: A more diverse microbiome is a resilient one. GLP-1 drugs help your gut host a wider variety of microbes, making it harder for “bad” bacteria to take over.
• Supercharge Metabolic Health: These drugs boost the production of short-chain fatty acids (SCFAs) like butyrate and propionate. SCFAs feed your gut lining, reduce inflammation, and help regulate blood sugar and lipids.
• Lower Inflammation: By shifting the microbial balance, GLP-1 medications help calm the immune system and strengthen the gut barrier. That means less “leaky gut” and lower risk of chronic disease.

What Does This Mean for You?
If you’re on a GLP-1 medication, you’re not just treating blood sugar or weight. You’re helping your microbial diversity. That can translate to better energy, improved mood, and a lower risk of metabolic and inflammatory diseases.  Best is to pair the medication with a fiber-rich diet. Fiber feeds those beneficial bacteria, helping them flourish.

GLP-1 medications are doing more than we thought.

They’re not just fighting diabetes or obesity—they’re reshaping your inner ecosystem for the better. That’s a win for your gut, your metabolism, and your long-term health.

Diet habits matter
Adopting a Mediterranean-style diet rich in nuts, whole grains, fruits, & vegetables shows the most promise in treating acne. Studies have shown that a high intake of fish, fruits, & vegetables can reduce acne. However, it's important to note that fruit juice does not offer the same benefits.

Dairy Consumption
The relationship between dairy & acne is intricate. Research suggests that individuals who consume dairy less frequently, such as fewer than daily servings (around 6 servings/week), may experience less severe acne compared to daily consumers. There might also be a benefit in opting for whole-fat dairy products, but it's essential to monitor portion sizes to avoid excess calorie intake. Recent studies on dairy consumption, considering caloric intake, indicate that whole-fat dairy may be advantageous only if it doesn't lead to exceeding recommended caloric intake levels. A meta-anaylsis of observational studies in 2019 showed a higher occurrence of acne with consumption of dairy, total milk, whole milk, low-fat & skim milk consumption. However, no significant association between yogurt/cheese & acne development was observed.

Glycemic Load
Individuals with acne tend to consume higher levels of total carbohydrates, a greater proportion of calories from carbohydrates, & a higher glycemic load (glycemic index + portion size) compared to those without acne. Implementing a low-glycemic-load diet, focusing on increased protein intake & incorporating lower glycemic index carbohydrates like whole grains & fruits, has demonstrated positive effects on acne management.

Do you live in the PNW? Then you’re probably deficient!

In Pacific Northwest, vitamin D deficiency is prolific. When we’re out in the summer with most of our skin exposed, our body can manufacture 20,000IU within 20 minutes. However, if you’re wearing SPF, and you only have your face & forearms exposed to the sun, that doesn’t make much vitamin D.

How much to take?
Canada recently changed its guidelines of daily consumption. It has increased to 2500IU/d from the previous 1000IU. Because of this change, you’ll see there are a few supplement companies that have this dosage per capsule/or per liquid drop. Which is great if you’re needing to do a loading dose.

Should I test?
Within BC, you’ll have to pay to have your vitamin D tested. It used to be covered, but oh so often patients came back deficient, and the cost to treat (by taking vitamin d) is so little $, so the province decided that if you want it tested, you’ll have to pay.

Cost to test?
It’s less than $100 via lifelabs. Once we test, and based on where your levels are at, we can best determine what loading dose is best for you, and for how long. Or if a maintenance dose if sufficient.

When should I test?
Once summer comes to an end, & we head into the fall, I suggest to start taking vitamin D. If you’ve never taken vitamin D before, chances are it’s low. So why test? Because depending on how low - will determine that loading dose. There is a large variance - mostly due to genetics - that can drastically decrease both vitamin D processing & the receptor sensitivity. Some people respond to small increases in vitamin D, while others have to take copious amounts to reach optimal levels.

What is the optimal range for vitamin D?
Ideally we want it to be above 100. Some conditions have shown in studies to benefit from levels of 120.

What about vitamin D toxicity?
Fat soluble vitamins can be stored in your body. This isn’t the case for water soluble vitamins - where your body will excrete excessive amounts via the stool or urine. So for vitamins - A, D, E, & K, we always have to be cautious with avoiding high dosages long term. A nice thing with fat soluble vitamins - is that you can do once or even twice weekly dosing. So forget to dose everyday? No problem!

Talk to your doctor!

Vancouver Naturopathic Doctor
drkristamoyer.com
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