Blood coagulation, bone health, and heart health are all impacted by vitamin K However, the usual Western diet may prevent you from regularly consuming items that contain vitamin K2.
Vitamin K2 is unknown to many individuals. Compared to K1, fewer foods contain this vitamin. In contrast to K1, it is present in foods made from plants, not animals, such as cheese and cow liver.
Nevertheless, this potent vitamin is crucial for many areas of your health. In fact, some people believe that vitamin K2 may be the essential component in the chain between food and a number of chronic illnesses.
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Vitamin K defination
Blood coagulation—the medical name for clotting—was first understood to require the nutrient vitamin K in 1929.
The original finding was published in a scholarly publication in Germany under the name "Koagulationsvitamin." There is where the K of vitamin K comes from.
There are two major forms of vitamin K:
· Phylloquinone, a form of vitamin K, is present in plant-based foods including leafy greens.
· Menaquinone, often known as vitamin K2, is an antioxidant that can be found in fermented foods and animal products.
Further categorization of vitamin K2 results in several subgroups. The two that are most significant are MK-7 and MK-4.
How do vitamin K1 and vitamin K2 work?
One of its crucial functions is to regulate calcium deposition. Or, to put it another way, it inhibits kidney and blood vessel calcification while promoting bone calcification.
According to some scientists, the functions of vitamins K1 and vitamin K2 are significantly different, and many people think they should be classified as wholly different nutrients.
Before the functional variations between vitamin K1 and vitamin K2 can be completely appreciated, further human research are required.
A relatively little amount of vitamin K can be hazardous. Because of this, there isn't a Tolerable Upper Intake Level (UL) determined for vitamin K. Vitamin K1 and vitamin K2 have demonstrated an impeccable safety record with no known toxicity from either dietary sources or supplementation.
For individuals who are prescribed blood-thinning medications such as Warfarin, it is essential to maintain a steady and consistent intake of vitamin K while also avoiding excessive consumption of foods rich in vitamin K or abrupt changes in its intake.
This precautionary approach is taken to prevent any potential interactions between sudden spikes in vitamin K levels and the medication, which could impact blood clotting by either increasing or decreasing its effectiveness.
Improve heart health
Arterial calcification, a significant reason of heart disease, can be mitigated by various means. One potential preventive measure is the role of vitamin K in hindering the deposition of calcium in arterial walls.
In a comprehensive meta-analysis conducted in 2019, which encompassed 21 studies involving 222,592 participants, it was found that an increased dosage of vitamin K1 or vitamin K2 through the diet was associated with lowering of coronary heart disease, although it did not seem to impact mortality.
The risk of coronary heart disease was shown to be decreased with vitamin K supplementation in a study published in 2020 on the relationship between coronary heart diseases and vitamin K in adults.
The review also emphasized the promise of vitamin K2, while acknowledging that a considerable portion of ingested vitamin K1 is transformed into K2 within the body.
Nevertheless, it is crucial to acknowledge that these studies were observational in nature and, as such, cannot establish a direct cause-and-effect relationship.
To gain more definitive insights, long-term controlled trials specifically investigating the effects of vitamin K2 on heart disease are warranted.
Despite the need for further research, the plausible biological mechanism underlying its efficacy and the strong positive correlations observed in observational studies make the potential link between vitamin K and heart health highly credible.
Lower osteoporosis and recover bone health
Osteoporosis, a condition referred to as "porous bones," it is a prevalent issue in Western countries, particularly among elderly women, significantly increasing the risk of fractures.
Within the realm of bone health, vitamin K2 having a crucial role in the calcium metabolism, the primary mineral responsible for the strength of teeth and bones.
The active role of vitamin K2 involves triggering the calcium-binding actions of two essential proteins: matrix GLA protein and osteocalcin. These proteins play a significant role in the formation and maintenance of bones.
Remarkably, numerous well-controlled studies have presented substantial evidence supporting the significant benefits of vitamin K2 for bone health.
One such comprehensive meta-analysis involved 16 studies conducted on 6425 postmenopausal women. The results revealed that those who supplemented with vitamin K2 experienced positive effects on bone mineralization, leading to improved bone strength.
According to studies directed in Japanese women in 2006 also corroborated these findings, highlighting similar advantages of vitamin K2 supplementation. It is important to note that the doses used in some of these studies were notably high. In 13 studies reviewed, all but one demonstrated significant improvements.
Moreover, the data from seven trials considering fracture rates showed that vitamin K2 supplementation reduced the occurrence:
|
Spinal fractures |
60% |
|
Hip fractures |
77% |
|
Non-spinal fractures |
81% |
Considering the compelling evidence, it comes as no surprise that Japan has officially recommended the use of vitamin K supplements for treating and preventing osteoporosis. The findings emphasize the potential of vitamin K2 as a vital tool in maintaining strong and healthy bones.
Dental health
Emerging research has sparked interest in the potential impact of vitamin K2 on dental health.
In a recent review conducted in 2023, involving 4965 elderly individuals, it was discovered that consistent vitamin K supplementation combined with a modest fiber intake exhibited promising results in preventing tooth loss attributed to periodontal disease, especially among males.
Drawing from animal studies, the well-established role of vitamin K2 in bone metabolism, there is a plausible hypothesis that this essential nutrient may indeed influence dental health.
Central to dental health is the regulating protein known as osteocalcin, which coincidentally also plays a vital role in bone metabolism, and its activation is facilitated through vitamin K2.
Osteocalcin's activation sets off a mechanism that fosters the growth of fresh bone and dentin, the calcified tissue situated beneath the enamel of teeth.
Moreover, it is believed that vitamins A and D also contribute significantly to this aspect, working with vitamin K2 to promote overall dental well-being. Despite these promising findings, further comprehensive research is essential to fully comprehend the extent of vitamin K2's impact on dental health.
Fight against cancer
Cancer remains a prevalent cause of mortality in Western nations, despite significant advancements in modern medical treatments. Consequently, the pursuit of effective preventive measures has become paramount.
Among these studies, two earlier clinical trials have demonstrated promising results, indicating, vitamin K2 may play a role in reducing the repetition of liver cancer and improving survival rates for patients.
However, it is essential to acknowledge that certain research has also suggested a potential association between elevated dose of MK (a form of vitamin K2) and high breast cancer risk.
To draw definitive conclusions, more rigorous and more studies are required to substantiate these findings and establish solid claims regarding the impact of vitamin K2 on cancer prevention and treatment. As research continues, a clearer understanding of the potential benefits and risks associated with vitamin K2 consumption in relation to cancer will hopefully emerge.
Sources of vitamin K2
Unlocking the Power of Vitamin K: From K1 to K2, a Nutritional Journey within the realm of nutrition, vitamin K plays a crucial role, boasting two significant forms: K1 and K2. While K1-rich foods are readily available, the presence of vitamin K2 in our diets is relatively scarce.
Interestingly, your body holds the capacity to partially convert vitamin K1 into K2, proving beneficial given the higher prevalence of K1 in typical diets—approximately nine times more than K2. However, only ten to fifteen percent of ingested vitamin K1 is really assimilated in the gastrointestinal tract, making up roughly fifty percent of all dietary vitamin K.
Despite this conversion process, current research points to its inefficiency. Consequently, the direct consumption of vitamin K2 is believed to be more advantageous for overall health.
Vitamin K2 is also produced by intestinal bacteria in the large intestine. According to some research, broad-spectrum antibiotics may be a factor in K2 insufficiency.
To access vitamin K2, one must seek out fermented foods and specific animal, which are typically not staples in most people's diets. The MK-4 subtype is found in animal products, whereas the lengthier variants, MK-5 through MK-14, are more prevalent in fermented foods including sauerkraut, natto, and miso.
It's essential to note that vitamin K is fat-soluble, making low-fat and lean animal products relatively poor sources of this nutrient.
For those with limited access to such foods, vitamin K2 supplements present a viable alternative. Before include more vitamin K2 in your diet, consult a healthcare professional.
Moreover, the benefits of supplementing with K2 may be amplified when combined with a vitamin D supplement. These two vitamins appear to work synergistically, complementing each other's effects.
When used with a supplement of vitamin D, the advantages of K2 supplementation can be increased even further. These two vitamins may cooperate because of their synergistic effects.
Summary
The spectrum of nutrients known as Vitamin K can be further categorized into Vitamin K1 and Vitamin K2, each carrying its unique significance.
Vitamin K1 operates within the realm of blood coagulation, ensuring a crucial role in the clotting process, while Vitamin K2, on the other hand, boasts benefits for both heart health and bone. Nevertheless, there exists a knowledge gap, necessitating further comprehensive studies to fully comprehend the individual roles of the different Vitamin K subtypes.
A faction of researchers advocates for regular Vitamin K2 supplementation for individuals with heart disease risk. Conversely, others caution that any concrete recommendations should only be made after more extensive research has been conducted.
Despite the ongoing debates, the importance of Vitamin K in maintaining optimal body function cannot be denied. Prioritizing a well-balanced diet that includes sufficient quantities of both Vitamin K1 and K2 is essential to promoting overall health and well-being.
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