Vitamin K2

Vitamin K2 (MK-7) ensures that calcium is properly distributed in the body by directing it to bones and teeth, while preventing its buildup in arteries, thereby promoting both skeletal and cardiovascular health. K2 also aids in the activation of proteins that help maintain bone density, reducing the risk of fractures and osteoporosis, especially in aging adults.

Key highlights of Vitamin K2:

• Protects against post-operative bleeding
• Reduces the risk of internal bleeding
• Helps to prevent bleeding problems in newborn babies
• Helps to build strong bones
• Used to combat the threat of osteoporosis
• Supports Cardiovascular Health
• Can help prevent blood-vessel stiffening
• May help prevent the growth and spread of certain cancers

Biochemistry Timeline

Vitamin K2 supplementation may take 2-3 months to yield noticeable improvements due to its fat-soluble nature, which allows it to accumulate gradually in the body. This extended timeframe is necessary for K2 to support calcium metabolism, promote bone health, and enhance cardiovascular function.

What is Vitamin K2?

This lesser-known vitamin doesn’t receive much attention in the mainstream but that doesn’t mean it’s any less important in many aspects of your health. First discovered in 1929, its name comes from the German word “Koagulationsvitamin” due to its role in blood coagulation (blood clotting).

In addition to its role in blood clotting, vitamin K2 is involved in calcium metabolism thus supporting bone strength whilst also helping to prevent calcification (hardening) of blood vessels and kidneys.

Vitamin K2 is nearly non-existent in junk food diets, making it essential to seek out healthier sources. The best food sources of vitamin K2 include Natto, a fermented soybean product particularly rich in this nutrient. Other good sources are cheese, chicken, beef, sauerkraut, and salmon. Additionally, various vegetables such as leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, beans, and asparagus provide vitamin K2. Incorporating these foods into your diet can help ensure adequate intake of this important vitamin.

The Amazing Benefits of Vitamin K2:

Inflammation Responses

Vitamin K2 has significant immunomodulatory effects, meaning it helps regulate the immune system’s functioning. It influences inflammatory responses by certain immune cells, thereby helping to reduce inflammation and maintaining a balanced immune response. This regulation is crucial in preventing chronic inflammatory conditions and supporting overall immune health.

Disease Defence

Additionally, several clinical studies have found that vitamin K2 supplementation can inhibit the growth and metastasis (spread) of various cancer types. By supporting immune function and controlling inflammation, vitamin K2 contributes to a robust defence system against numerous diseases, including cancer and other inflammatory disorders. This dual role makes vitamin K2 an essential nutrient for maintaining optimal health and preventing disease progression.

Osteoporosis Prevention

Osteoporosis is a prevalent issue in Western countries, particularly affecting post-menopausal women and significantly increasing the risk of fractures. Vitamin K2 plays a crucial role in calcium metabolism, helping to build and maintain strong bones, thus reducing the incidence of hip, vertebral, and non-vertebral fractures.

Research has highlighted the importance of vitamin K2 in bone health. One study demonstrated that a deficiency in vitamin K2 is associated with a higher risk of developing knee osteoarthritis and cartilage lesions. This suggests that adequate vitamin K2 intake is essential for preventing these conditions and maintaining overall bone health.

Furthermore, vitamin K2 activates osteocalcin, a protein that binds calcium to the bone matrix, enhancing bone mineralization and strength. This action is vital for post-menopausal women, who are at increased risk of osteoporosis due to hormonal changes that affect bone density.

Cardiovascular Health

In addition to its effects on bone health, vitamin K2 has also been shown to positively influence cardiovascular health by preventing the calcification of arteries, which is another common issue in older adults. This dual benefit makes vitamin K2 a critical nutrient for overall health and well-being in the ageing population.

Summary

Vitamin K2 (MK-7) is essential for calcium metabolism, directing calcium to bones and teeth while preventing its accumulation in arteries. This promotes skeletal and cardiovascular health. It activates proteins that maintain bone density, reducing fracture and osteoporosis risk, especially in aging adults. Noticeable benefits from supplementation may take 2-3 months due to its fat-soluble nature. Key sources include fermented foods like natto, hard cheeses, and meats. Additionally, vitamin K2 supports immune function, reduces inflammation, and may inhibit cancer growth, making it crucial for overall health and well-being.

FAQs

What are the main sources of vitamin K2? Foods rich in vitamin K2 include fermented products like natto, hard cheeses, egg yolks, chicken, and certain meats.

How does vitamin K2 differ from vitamin K1? Vitamin K1 (phylloquinone) is primarily found in green leafy vegetables and is mainly involved in blood clotting, while K2 is more effective in supporting bone and cardiovascular health.

Can I get enough vitamin K2 from my diet? Many people may not consume sufficient K2, especially if their diet lacks fermented foods or certain animal products. Supplements can help meet daily needs.

Are there any side effects of vitamin K2? Vitamin K2 is well-tolerated, but excessive intake may lead to interactions with anticoagulant medications. Always consult a healthcare provider for personalized advice.

Research:

1. Ferland, G. (2012). The Discovery of Vitamin K and Its Clinical Applications. Annals of Nutrition and Metabolism, 61(3), 213–218.
2. Maresz K. (2015). Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative medicine (Encinitas, Calif.), 14(1), 34–39.
3. Halder, M., Petsophonsakul, P., Akbulut, A. C., Pavlic, A., Bohan, F., Anderson, E., Maresz, K., Kramann, R., & Schurgers, L. (2019). Vitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease. International journal of molecular sciences, 20(4), 896.
4. Knapen, M, H, J., Drummen, N, E., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos International, 24, 2499–2507
5. Myneni, V. D., & Mezey, E. (2018). Immunomodulatory effect of vitamin K2: Implications for bone health. Oral diseases, 24(1-2), 67–71.
6. Misra, D., Booth, S. L., Tolstykh, I., Felson, D. T., Nevitt, M. C., Lewis, C. E., Torner, J., & Neogi, T. (2013). Vitamin K deficiency is associated with incident knee osteoarthritis. The American journal of medicine, 126(3), 243–248.
7. Riccioni, G., D’Orazio, N., Menna, V., & De Lorenzo, A. (2003). FAT SOLUBLE VITAMINS AND IMMUNE SYSTEM: AN OVERVIEW. EUROPEAN JOURNAL OF INFLAMMATION, 1 (2), 59-64.
8. Zhou, M., Han, S., Zhang, W., & Wu, D. (2022). Efficacy and safety of vitamin K2 for postmenopausal women with osteoporosis at a long-term follow-up: meta-analysis and systematic review. Journal of bone and mineral metabolism, 40(5), 763–772.
9. Karamzad, N., Faraji, E., Adeli, S., Carson-Chahhoud, K., Azizi, S., & Pourghassem Gargari, B. (2020). Effects of MK-7 Supplementation on Glycemic Status, Anthropometric Indices and Lipid Profile in Patients with Type 2 Diabetes: A Randomized Controlled Trial. Diabetes, metabolic syndrome and obesity : targets and therapy, 13, 2239–2249.
10. Iwamoto, I., Kosha, S., Noguchi, S., Murakami, M., Fujino, T., Douchi, T., & Nagata, Y. (1999). A longitudinal study of the effect of vitamin K2 on bone mineral density in postmenopausal women a comparative study with vitamin D3 and estrogen-progestin therapy. Maturitas, 31(2), 161–164.
11. Forli, L., Bollerslev, J., Simonsen, S., Isaksen, G. A., Kvamsdal, K. E., Godang, K., Gadeholt, G., Pripp, A. H., & Bjortuft, O. (2010). Dietary vitamin K2 supplement improves bone status after lung and heart transplantation. Transplantation, 89(4), 458–464.
12. Shiraki, M., Shiraki, Y., Aoki, C., & Miura, M. (2000). Vitamin K2 (menatetrenone) effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 15(3), 515–521.