What is vitamin K2 good for?

Vitamin K2 plays a role in blood clotting, heart health, and bone health. However, you may not frequently consume foods containing vitamin K2 on a typical Western diet.

Many people have not yet heard of vitamin K2. This vitamin is found in fewer foods than K1. It is found in animal-derived foods such as beef liver and cheese, whereas K1 is found in plant-based foods.

However, this powerful nutrient plays an essential role in many aspects of your health. In fact, some believe that vitamin K2 may be the missing link between diet and several chronic diseases.

What is vitamin K?

Vitamin K was discovered in 1929 as an essential nutrient for blood clotting, which is the scientific term for coagulation.

The first discovery was reported in a German scientific journal, where it was named “Koagulationsvitamin.” This is where the K in vitamin K comes from.

Vitamin K has two main forms:

• Vitamin K1 (phylloquinone): found in plant foods such as leafy greens
• Vitamin K2 (menaquinone): found in animal-derived and fermented foods; it is also produced by gut bacteria

Vitamin K2 can be divided into further subtypes. The most important are MK-4 and MK-7.

SUMMARY Vitamin K was initially discovered as a nutrient involved in blood clotting. It has two forms: K1 (in plant foods) and K2 (in animal-derived and fermented foods).

How do vitamins K1 and K2 work?

Vitamin K activates proteins involved in blood clotting, calcium metabolism, and heart health.

One of its most important functions is regulating calcium deposition. In other words, it promotes bone calcification and prevents calcification of the blood vessels and kidneys.

Some scientists believe that vitamins K1 and K2 have quite different roles, and many feel that they should be classified as entirely separate nutrients.

However, further human studies are needed to fully understand the functional differences between vitamins K1 and K2.

Vitamin K has very low toxicity potential. This is why no tolerable upper intake level (UL) has been established for vitamin K. There is no known toxicity from vitamin K1 or K2 from foods or supplements.

People taking blood-thinning medications, such as warfarin, are advised to keep their vitamin K intake consistent and avoid consuming large amounts of vitamin K-rich foods or major fluctuations in vitamin K intake.

This is because a sudden increase in vitamin K can interact with the medication, leading to increased or reduced blood clotting.

SUMMARY Vitamin K plays essential roles in blood clotting, heart health, and bone health.

It may help prevent heart disease

Calcium buildup in the arteries around the heart is a major risk factor for heart disease.

Anything that can reduce this calcium buildup may help prevent heart disease. Vitamin K is thought to help prevent calcium from depositing in the arteries.

According to a 2019 meta-analysis of 21 studies involving 222,592 participants, increased dietary intake of vitamins K1 and K2 was associated with a moderately reduced risk of coronary heart disease, but not mortality.

A 2020 review of the association between dietary vitamin K intake and the risk of coronary heart disease in adults found a lower risk of coronary heart disease with vitamin K supplementation.

The review found that K2 showed the most promise, while also mentioning that much of the K1 consumed is converted into K2 in the body.

However, bear in mind that the studies were observational and cannot prove a causal relationship.

Long-term, controlled studies of vitamin K2 and heart disease are needed.

Nevertheless, there is a very plausible biological mechanism for its effectiveness, and observational studies show strong positive associations with heart health.

SUMMARY Higher vitamin K2 intake is strongly associated with a reduced risk of heart disease. Vitamin K1 appears to be less beneficial or ineffective.

It may help improve bone health and reduce the risk of osteoporosis

Osteoporosis—which means “porous bones”—is a common problem in Western countries.

It is particularly observed among older women and substantially increases the risk of fractures.

As mentioned above, vitamin K2 plays a central role in calcium metabolism, the main mineral found in bones and teeth.

Vitamin K2 activates the calcium-binding effects of two proteins—the matrix GLA protein and osteocalcin—which help build and maintain bones.

Interestingly, there is also significant evidence from controlled studies that K2 may provide substantial benefits for bone health.

A meta-analysis of 16 studies involving 6,425 postmenopausal women found that those taking vitamin K2 supplements experienced positive effects on bone mineralization and increased bone strength.

How to Get the Vitamin K2 You Need

Many widely available foods are rich sources of vitamin K1, but vitamin K2 is less common.

The body can partially convert vitamin K1 into K2. This is useful because in a typical diet, the amount of vitamin K1 is nine times that of vitamin K2. However, only 10–15% of dietary vitamin K1 is absorbed in the digestive tract, so the amount of K1 actually absorbed accounts for about 50% of all the vitamin K in the diet.

However, current evidence shows that the conversion process is not efficient. As a result, you may benefit much more from consuming vitamin K2 directly.

Gut bacteria in the colon also produce vitamin K2. Some evidence suggests that broad-spectrum antibiotics contribute to vitamin K2 deficiency.

However, the average intake of this important nutrient is incredibly low in the modern diet.

Vitamin K2 is found mainly in certain animal-based and fermented foods, which most people do not eat much of.

Rich animal sources include high-fat dairy products from grass-fed cows and egg yolks, as well as liver.

Vitamin K is fat-soluble, meaning that low-fat and lean animal products do not contain much of it.

Animal foods contain the MK-4 subtype, while fermented foods such as sauerkraut, natto, and miso contain several longer subtypes, from MK-5 to MK-14.

If these foods are unavailable to you, taking dietary supplements is a suitable alternative. Talk to a healthcare provider before adding extra vitamin K2 to your diet.

The benefits of K2 supplementation may be enhanced even further when combined with a vitamin D supplement. These two vitamins have a synergistic effect, meaning that they may work together.

Although this needs to be studied in greater detail, current research on vitamin K2 and health is promising. In fact, it may have life-saving implications for many people.

SUMMARY You can get vitamin K2 from high-fat dairy products, egg yolks, liver, and fermented foods such as sauerkraut.

Vitamin K is a group of nutrients divided into vitamins K1 and K2.

Vitamin K1 is involved in blood clotting, while vitamin K2 is beneficial for the bones and heart. However, more research is needed on the roles of the vitamin K subtypes.

Some scientists are convinced that people at risk of heart disease should regularly use vitamin K2 supplements. Others point out that more studies are needed before any firm recommendations can be made.

However, it is clear that vitamin K plays an essential role in the body's functioning. To maintain your health, make sure you get adequate amounts of vitamins K1 and K2 from your diet.

Source: www.healthline.com