Editor’s Observe: This text is a reprint. It was initially printed November 13, 2017.
Vitamin Okay is a fat-soluble vitamin that’s well-known for its position in blood clotting. Nevertheless, there are two totally different sorts of vitamin Okay,1 every offering its personal set of well being advantages. Vitamin K1 is primarily accountable for blood clotting whereas vitamin K2 works synergistically with calcium, magnesium and vitamin D to impart a variety of vital well being advantages, together with however not restricted to:2
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Stopping osteoporosis3 |
Stopping hardening of the arteries (atherosclerosis)4 and reducing your coronary heart assault danger5 |
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Directing calcium to your bones, making them stronger, and your enamel to assist stop cavities. It additionally prevents calcium from going to the unsuitable areas, equivalent to to your kidneys, the place it might result in kidney stones, or your blood vessels, the place it might set off coronary heart illness |
Creating insulin to stabilize your blood sugar (preserving your system delicate to sustaining appropriate quantities), thereby defending in opposition to diabetes and serving to to stop metabolic issues related to weight problems |
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Optimizing sexual operate by rising testosterone and fertility in males |
Reducing androgens, the male hormones, in ladies with polycystic ovarian syndrome |
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Suppressing genes that may promote most cancers whereas strengthening genes that promote wholesome cells. The 2010 European Potential Investigation into Most cancers and Diet (EPIC) examine6 discovered that top consumption of vitamin K2 — not K1 — results in decreased most cancers danger, in addition to a 30% decrease danger of dying from most cancers7 |
Enhancing your skill to make the most of vitality as you train enhancing total efficiency. Serving as a mitochondrial electron provider, vitamin K2 additionally helps preserve regular ATP manufacturing in mitochondrial dysfunction, equivalent to that present in Parkinson’s illness8 |
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Defending in opposition to neurological deficiencies, together with dementia |
Stop infectious ailments equivalent to pneumonia |
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Enhancing illness exercise in these with rheumatoid arthritis,9 and, together with vitamin D, enhancing osteoarthritis of the knee10,11 |
Decreasing the danger of osteoporosis and spontaneous fractures in adults with cerebral palsy12 |
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Supporting wholesome immune operate |
Supporting progress and improvement of the fetus throughout being pregnant |
Greater Vitamin K2 Consumption Related With Improved Heart Health
Within the video above, Kate Rheaume-Bleue, a naturopathic doctor and writer of “Vitamin K2 and the Calcium Paradox” discusses the significance of this often-overlooked vitamin, and its synergistic results with different vitamins. Vitamin K2 deficiency is definitely what produces the signs of vitamin D toxicity, which incorporates inappropriate calcification of sentimental tissues that may result in atherosclerosis.
An article in Life Extension Journal13 additionally highlights the cardiovascular advantages of vitamin K2. Importantly, a double-blind, placebo-controlled examine14 printed in 2015 discovered that taking 180 micrograms (mcg) per day of vitamin K2 (MK-7 type) for three years improved arterial stiffness in postmenopausal ladies, particularly those that had a excessive diploma of arterial stiffness.
On the finish of the examine, the therapy group had a 5.8% decrease stiffness index beta (a parameter of arterial stiffness) and a 3.6% decrease carotid-femoral pulse wave velocity (a take a look at that measures arterial stiffness). The placebo group, however, noticed a 1.3% and 0.22% improve in these measurements respectively.
This examine has been lauded as vital as a result of whereas earlier research have solely been capable of present an affiliation, that is the primary to verify that long-term use of vitamin K2 within the type of MK-7 does enhance cardiovascular well being. Previous to this examine, it was unclear whether or not taking extra vitamin K2 might really reverse calcification of the arteries that had already occurred. As famous in Life Extension:15
“That is the primary long-term human trial displaying enhancements in measures of arterial stiffness in response to long-acting vitamin K2.
Whereas the 5.8% and 3.6% enhancements won’t seem substantial, when realizing that calcification typically worsens with age, the truth that there was a reversal in arterial stiffness in comparison with placebo is kind of outstanding … This gives us all with a possibility to revive younger flexibility to getting older blood vessels and different mushy tissues.”
Different Research Additionally Affirm Vitamin K2 Helps Cut back Cardiovascular Occasions and Lowers Mortality
Different earlier research have additionally clearly demonstrated vitamin K2’s significance for coronary heart well being and longevity. Within the Rotterdam Research,16 which ran for 10 years, those that consumed the best quantities of K2 had the bottom danger of heart problems and cardiovascular calcification, and the bottom probability of dying from heart problems.
Individuals who consumed 45 mcg of K2 every day lived seven years longer than folks getting 12 mcg per day. This was a profound discovery as a result of such a correlation didn’t exist for K1 consumption. In a subsequent trial known as the Prospect Research,17,18 16,000 folks had been adopted for 10 years. Right here, they discovered that every extra 10 mcg of K2 within the weight loss plan resulted in 9% fewer cardiac occasions.
Vitamin K2 Is Crucial for Osteoporosis Prevention
As talked about, vitamin K2 additionally performs an important position in bone well being,19 and could also be important for the prevention of osteoporosis (brittle bones). Osteocalcin is a protein produced by your osteoblasts (cells accountable for bone formation), and is utilized inside the bone as an integral a part of the bone-forming course of. Nevertheless, osteocalcin should be “carboxylated” earlier than it may be efficient. Vitamin Okay capabilities as a cofactor for the enzyme that catalyzes the carboxylation of osteocalcin.
When you should not have ample quantities of vitamin K2, you run the danger of each brittle bones and calcification in your mushy tissues. In different phrases, vitamin K2 is critical to maintain your bones sturdy and your mushy tissues pliable. A variety of Japanese trials have proven that vitamin K2 fully reverses bone loss and in some circumstances even will increase bone mass in folks with osteoporosis.20
The pooled proof of seven Japanese trials additionally present that vitamin K2 supplementation produces a 60% discount in vertebral fractures and an 80% discount in hip and different nonvertebral fractures.21 One Chinese language meta-analysis22 of 19 randomized managed trials discovered that vitamin K2 supplementation considerably improved vertebral bone density in postmenopausal ladies and decreased the danger of bone fractures.
One other three-year-long placebo-controlled examine23 executed within the Netherlands discovered that postmenopausal ladies taking 180 mcg of MK-7 per day elevated their bone power and noticed a lower within the price of age-related bone mineral decline and decreased lack of bone density, in comparison with these taking a placebo. The next graphic, from a 2014 analysis paper24 on vitamin K2, illustrates the twin impact of vitamin Okay on bone and vascular well being.
The Variations Between Nutritional vitamins K1 and K2, and Why They Are Not Interchangeable
Within the 1980s, it was found that vitamin K2 is required to activate the protein osteocalcin, which is present in your bone. A decade or so later, one other vitamin Okay-dependent protein was found: matrix Gla protein (MGP), present in your vascular system. With out vitamin K2, these and different vitamin K2-dependent proteins stay inactivated, and can’t carry out their organic capabilities.
One other vital discovering was that MGP strongly inhibits calcification. When MGP stays inactivated, you find yourself with severe arterial calcifications, and for this reason vitamin K2 is so essential for cardiovascular well being.
The distinction between nutritional vitamins K1 and K2 was clearly established within the Rotterdam Research,25 printed in 2004. A number of meals had been measured for vitamin Okay content material, and vitamin K1 was discovered to be current in excessive quantities in inexperienced leafy greens equivalent to spinach, kale, broccoli and cabbage.
Vitamin K2, however, was solely current in fermented meals. It is really produced by particular micro organism in the course of the fermentation course of. Sure micro organism in your intestine naturally produce vitamin K2 in your physique as effectively.
Curiously, whereas the K1 in greens is poorly absorbed, nearly all the K2 in fermented meals is available to your physique. Newer analysis has recognized the meals highest in vitamin K2. I am going to focus on that additional beneath. Vitamin K2 will be additional damaged down into:26
1. MK-4 (menaquinone-4), a short-chain type of vitamin K2 present in animal-based meals equivalent to grass fed butter, butter oil and pastured egg yolks. Keep away from dietary supplements containing MK-4, nevertheless, as dietary supplements solely use an artificial type of MK-4, sometimes obtained from tobacco plant extract.
MK-Four additionally has a really quick organic half-life — about one hour — making it a poor candidate as a dietary complement. That stated, pure MK-Four from meals is vital for good well being,27 as MK-Four performs a job in gene expression, turning some genes off and others on, and is due to this fact vital for most cancers prevention.28
2. MK-7 (menaquinone-7), longer-chain varieties present in fermented meals. There’s quite a lot of these long-chain varieties however the commonest one is MK-7. That is the one you will wish to look for in dietary supplements, as this manner is extracted from actual meals, particularly natto, a fermented soy product.
The MK-7, which varieties within the fermentation course of, has two main benefits. It stays in your physique longer and has an extended half-life, which suggests you possibly can take it simply as soon as a day in very handy dosing. Analysis29 has proven MK-7 helps stop irritation by inhibiting proinflammatory markers produced by white blood cells known as monocytes.
High Two MK-7 Vitamin K2 Sources
Once more, vitamin K2 is discovered primarily in animal-based meals (MK-4) and fermented meals (MK-7). Nevertheless, relating to MK-7, it is vital to comprehend that not all micro organism make K2, so solely sure fermented meals will comprise it. Grain fed animals may also produce far decrease quantities of K2, and are greatest averted for different causes. Solely grass fed animals will develop naturally excessive K2 ranges.
For these causes, most business yogurts are nearly devoid of vitamin K2, and whereas sure sorts of cheeses, equivalent to Gouda, brie and Edam are excessive in K2, others usually are not. Probably the greatest methods to get loads of vitamin K2 out of your weight loss plan it’s to frequently eat home-fermented greens made with a particular starter tradition designed with bacterial strains that produce vitamin K2.
You may stand up to 500 mcg of vitamin K2 in a 2-ounce serving of fermented greens utilizing such a starter tradition, which is a clinically therapeutic dose. That is additionally considered one of your most economical options.
Natto is one other well-known supply of MK-7 vitamin K2. With 11 mcg per gram, it comprises among the highest quantities of MK-7 of any meals.30,31
Different Meals Sources Excessive in Vitamin K2
Testing32 by the Weston A. Worth Basis reveals there are nearly no different meals that may cope with natto when it comes to offering MK-7 vitamin K2. Coming in at No. 1 for the richest supply of MK-Four vitamin K2 is emu oil, which comprises wherever from 3.9 to 4.Four mcg of MK-Four per gram, however solely a near-nonexistent 0.002 mcg/g of MK-7. Whereas not very well-known, emu oil is a conventional fats and practical meals from Australia, and is commercially accessible in complement type.
To study extra about this oil, together with what to look for in a high-quality complement, see this weblog publish by registered nurse Kayla Grossmann.33 As talked about, MK-Four does have vital well being advantages, nevertheless it doesn’t seem like as spectacular as MK-7. Here is a sampling of different meals that comprise larger quantities of vitamin K2 (MK-4 and MK-7).34 For full outcomes, obtain the take a look at findings from WestonAPrice.com.35
| Meals Supply | Mcg/g of MK-4 | Mcg/g of MK-7 |
|---|---|---|
| Natto | 0 | 11 |
| Emu oil | 3.9 to 4.4 | 0.002 |
| Oysters | 0.001 | 0.002 |
| Wild shrimp | 0.0002 | 0.01 |
| Rooster liver (farmed) | 0.1 | 0.0008 |
| Rooster liver (standard) | 0.04 | 0.01 |
| Inexperienced Pastures butter oil | 0.8 | 0 |
| Cabot additional sharp aged cheddar | 0.1 | 0.01 |
| Nature’s Promise natural sharp cheddar | 0.09 | 0.007 |
| PA Bowen Farmstead reserve cheddar | 0.08 | 0.01 |
| PA Bowen Farmstead uncooked blue cheese | 0.04 | 0.01 |
| Lard (pastured) | 0.2 | 0 |
How A lot Vitamin K2 Do You Want?
As for a clinically helpful dosage of vitamin K2, some research — together with the Rotterdam examine36 — have proven as little as 45 mcg per day is ample. As a basic guideline, I like to recommend getting round 150 mcg of vitamin K2 per day. Others suggest barely larger quantities; upward of 180 to 200 mcg.
You may get hold of wholesome quantities of K2 by consuming 15 grams (half an oz) of natto every day, or fermented greens. When you fermented them utilizing a starter tradition designed with vitamin K2-producing micro organism, 1 ounce will provide you with about 200 to 250 mcgs.
In case you are taking an oral vitamin D3 complement, you may additionally want extra vitamin K2, to be able to preserve a wholesome ratio. Whereas the best or optimum ratios between vitamin D and vitamin K2 have but to be elucidated, Rheaume-Bleue (see featured video) suggests taking 100 mcg of vitamin K2 for each 1,000 IUs of vitamin D you’re taking.
When you choose for a vitamin K2 complement, be certain that it is MK-7. Additionally bear in mind to take it with fats because it’s fat-soluble and will not be absorbed in any other case. Fortuitously, you need not fear about overdosing on K2, because it seems to be fully unhazardous. Folks have been given a thousandfold “overdose” over the course of three years, displaying no adversarial reactions (i.e., no elevated clotting tendencies).
Remember that vitamin K2 might not essentially make you “really feel higher” per se. Its inside workings are such that you simply’re not prone to really feel the distinction bodily. Compliance can due to this fact be an issue, as individuals are extra prone to take one thing that has a noticeable impact. So, bear in mind, the very fact you do not really feel a distinction doesn’t imply it is not doing something.
Contraindications
Whereas unhazardous, people who find themselves taking vitamin Okay antagonists, i.e., medication that cut back blood clotting by decreasing the motion of vitamin Okay, are suggested to keep away from MK-7 dietary supplements.37 Additionally, if you’re pregnant or nursing, keep away from vitamin K2 supplementation larger than the RDA (65 mcg) until particularly advisable and monitored by your doctor.
When you or your loved ones has a historical past of osteoporosis or coronary heart illness, I strongly advise including vitamin K2 to your weight loss plan. Taking a little bit additional vitamin K2 daily is an easy manner to make sure your blood vessels do not calcify. Nevertheless, in case you have skilled stroke, cardiac arrest, or are susceptible to blood clotting, you shouldn’t take vitamin K2 with out first consulting your doctor.
Indicators and Signs of Vitamin Okay Deficiency
The next circumstances might put you at an elevated danger of vitamin Okay deficiency:
- Consuming a poor or restricted weight loss plan
- Crohn’s illness, ulcerative colitis, celiac illness and different circumstances that intervene with nutrient absorption
- Liver illness that interferes with vitamin Okay storage
- Taking medication equivalent to broad-spectrum antibiotics, ldl cholesterol medication and aspirin
A few of the indicators and signs of a vitamin Okay deficiency embrace:38
- Blood thinning, poor clot formation, simple bruising and extreme bleeding from wounds, punctures or injections
- Heavy menstrual intervals
- Anemia (trying drained and pale; feeling weak and listless)
- Bleeding out of your gastrointestinal tract; blood in urine and/or stool
- Frequent nostril bleeds
When Supplementing, Steadiness Vitamin K2 With Magnesium, Calcium and Vitamin D
One of many main advantages of getting your vitamins from a diversified entire meals weight loss plan is that you simply’re much less prone to find yourself with lopsided nutrient ratios. Meals basically comprise all of the cofactors and wanted co-nutrients within the correct ratios for optimum well being. Basically, the knowledge of Mom Nature eliminates the guesswork. Whenever you depend on dietary supplements, it’s essential to pay nearer consideration to how vitamins affect and work together with one another to be able to keep away from getting your self into hassle.
As talked about, we all know that vitamin K2 acts synergistically with magnesium, calcium and vitamin D, so it is vital to think about all of those ratios. Sadly, we do not but know the exact supreme ratios between all of those vitamins. Some basic tips and concerns embrace the next:
• Magnesium will assist hold calcium in your cells to allow them to do their job higher. The perfect ratio between magnesium and calcium is at the moment considered 1-to-1. Remember that because you’re doubtless getting way more calcium out of your weight loss plan than you’re magnesium, your want for supplemental magnesium could also be two to a few occasions larger than calcium.
• Magnesium and vitamin K2 additionally complement one another, as magnesium helps decrease blood strain, which is a crucial part of coronary heart illness.
• Vitamin K2 has two essential capabilities: cardiovascular well being and bone restoration. By eradicating calcium from the liner of the blood vessels and shuttling it into your bone matrix, vitamin K2 helps stop occlusions from atherosclerosis. In the meantime, vitamin D helps optimize calcium absorption.
Nutritional vitamins D and K2 additionally work collectively to supply and activate Matrix GLA Protein (MGP), which congregates across the elastic fibers of your arterial lining, thereby guarding your arteries in opposition to calcium crystal formation.
As for how a lot vitamin D you want, I strongly suggest getting your vitamin D stage examined twice a yr (summer season and winter) to assist decide your private dosage. Smart solar publicity is the best method to optimize your ranges, however if you happen to choose for a complement, your “supreme dosage” is one that may put you into the therapeutic vary of 40 to 60 nanograms per milliliter.