Vitamin K is an essential vitamin that is needed for proper blood clotting and healthy bones. The vitamin comes in two main forms:
- Vitamin K-1, or phylloquinone, occurs naturally in dark leafy green vegetables and is the main dietary source of vitamin K.
- Vitamin K-2, or menaquinone, is present in small quantities in organ meats and fermented foods. Gut bacteria also produce vitamin K-2.
Vitamin K1 deficiency is rare and almost non-existent – unlike Vitamin K2. Most people have never heard of Vitamin K2 but this powerful nutrient plays an essential role in many aspects of your health including heart and bone health.
Bone Health
Many physicians recommend calcium supplements to postmenopausal women to help prevent or treat Osteoporosis. But optimizing bone health isn’t just as simple as getting enough calcium. Other factors, such as Vitamin D and Magnesium intake, weight-bearing exercise, and intestinal health also impact bone mineral density, and Vitamin K2 should be on the list. If a postmenopausal woman takes calcium and is deficient in Vitamin K2 – it may put them at risk of developing cardiovascular disease. Calcium is the main mineral present in the bone matrix, but supplementing with it doesn’t necessarily result in stronger bones if it accumulates in veins and arteries instead of bones.
Vitamin K2 activates the calcium-binding actions of two proteins — matrix GLA protein and osteocalcin, which help to build and maintain bones. There is also substantial evidence from controlled studies that K2 may provide major benefits for bone health.
A 3-year study in 244 postmenopausal women found that those taking Vitamin K2 supplements had much slower decreases in age-related bone mineral density.
Heart Health
Calcium build-up in the arteries around your heart is a huge risk factor for heart disease. Arterial stiffness is a risk factor for atherosclerosis (hardening of the arteries), which is a leading cause of heart disease and stroke.
Atherosclerosis is characterized by the buildup of plaque, which is composed of cholesterol, cellular waste, calcium, fibrin, and fatty substances. As plaque accumulates, the walls of the arteries thicken, which in turn constricts the channel and reduces blood flow. It’s one recipe for a heart attack and other cardiovascular events.
In one study spanning 7–10 years, people with the highest intake of Vitamin K2 were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease.
Another study in 16,057 women found that participants with the highest intake of Vitamin K2 had a much lower risk of heart disease — for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9%.
Other Health Benefits
Other benefits of Vitamin K2 include in the treatment of rheumatoid arthritis. Recent studies have shown that 100 mcg of Vitamin K2 per day for three months was quite effective in reducing the inflammation in rheumatoid arthritis. Other benefits of Vitamin K2 include activating health promoting protein in the body, prevention of many types of cancer including prostate, colon, liver and lung cancer and prevent cells from behaving badly by inhibiting cells from growing wildly out of control. It also improves insulin sensitivity which is important for those who have diabetes or who are at risk of diabetes. Vitamin K2 can also prevent varicose veins and improve dental health. It may also play a role in brain health and in the prevention of Alzheimer’s Disease.
A low intake of Vitamin K2 is associated with low bone density, so Vitamin K2 deficiency may also be associated with wrinkly skin. Taking Vitamin K2 may keep you looking young and this may be why the Japanese age so gracefully because their diet is very high in Vitamin K2-Rich Natto.
Dietary Sources of Vitamin K2
- natto, a traditional Japanese dish of fermented soybeans
- sauerkraut
- dairy products, especially hard cheeses
- liver and other organ meats
- beef
- pork
- egg yolks
- chicken
- fatty fish, such as salmon
Who should not take Vitamin K2?
Most patients who are currently taking the medication, Coumadin, also known as Warfarin, should not take Vitamin K2 as this drug prevents clotting by creating a Vitamin K deficiency in the blood. But other blood thinners such as Plavix, Pradaxa, Effient and Xarelto, aspirin, or fish oil thin blood through other mechanisms not related to Vitamin K, so Vitamin K2 does not have an effect on their function.
How much Vitamin K2 should you take?
In our Science Based Wellness Program, we offer testing to determine exactly what amount of Vitamin K2 they require. This is done through the Gold Standards of Testing including blood, hair, urine and sometimes fecal. Vitamin K2 is a very safe nutrient. There have been no toxicity levels established and it is safe even in high dose. If you are not able to get the recommended intake with diet alone, we recommend a high quality natural supplement such as the one below.
Please visit our website for more services or further questions:
Call to purchase Vitamin K2 904-834-2337
Until next time, stay healthy!
Steven M. Nickels
DC, NMD, DACBN, DCBCN
Diplomate/Board Certified
Florida License# CH0006361