The Necessity of Vitamin K2

For many years, I have relied on vitamin D. In my youth, I was unaware of K2 (menaquinone) and mostly heard about K1 (phylloquinone).

Initially, I assumed they served similar roles. Despite Dr. Henrik Dam's discovery of vitamin K2 back in 1929, it remains less recognized compared to other vital vitamins.

A family doctor recommended vitamin K2 when my vitamin D levels were low, suggesting a dosage of 90 micrograms of Menaquinone 7, which is available over-the-counter in my country. Since my usual vitamin D3 tablets didn’t contain K2, I acquired them as separate supplements. Nowadays, many D3 products include K2.

In recent years, I have developed a keen interest in vitamin K2 as it gains traction among healthcare professionals highlighting its health advantages. Moreover, I discovered various scientific studies examining this important yet underappreciated vitamin.

My research revealed four primary applications of vitamin K2 in preventing conditions related to heart, kidney, osteoporosis, and dental health. Additionally, some studies have recently explored its potential in cancer treatment.

This article summarizes findings from several scientific papers emphasizing the vital role of vitamin K2 in various health areas. I intend to discuss vitamin K1 in a subsequent article.

One review noted, “Vitamin K2 activates vitamin K-dependent proteins crucial for numerous biological functions, including bone mineralization, reducing vascular stiffness, enhancing endothelial function, preserving dental health, aiding brain development, supporting joint health, and maintaining ideal body weight. Dietary changes in developed nations over the past fifty years have led to a significant decline in vitamin K intake among parents and their children, resulting in serious health consequences.”

The paper also mentions, “Research indicates that menaquinones, or vitamin K2, may be more effective at activating extrahepatic vitamin K-dependent proteins compared to phylloquinone, or vitamin K1. However, current dietary guidelines for vitamin K are solely based on phylloquinone's role in blood coagulation.”

A primary role of K2 is to prevent calcification. According to the paper, “the coronary calcium score is a strong indicator of future coronary heart disease and provides predictive insights that extend beyond standard risk factors among diverse racial and ethnic groups in the United States.”

Another study found that “in individuals with type 2 diabetes, a coronary artery calcium score of ?10 predicts overall mortality or cardiovascular events, or both, with high sensitivity but low specificity. Clinically, a score of <10 can help identify low-risk individuals within this high-risk group.”

A paper titled “High Menaquinone Intake Reduces Coronary Heart Disease Incidence” states, “consuming high amounts of menaquinones, particularly MK-7, MK-8, and MK-9, may offer protection against coronary heart disease. Nonetheless, further research is needed to establish optimal vitamin K intake levels for heart disease prevention.”

Regarding osteoporosis, a systematic review found that “supplementation with both phytonadione (K1) and menaquinone-4 (K2) mitigates bone loss. The latter has a notably strong effect on reducing fractures in Japanese patients.”

A recent study in the International Journal of Molecular Sciences concluded that “vitamin K2 in the form of MK-7 is an effective bioactive compound in managing osteoporosis, atherosclerosis, cancer, and inflammatory diseases without the risk of adverse effects or overdosing.”

For dental health, osteocalcin is a vital protein for bone metabolism, activated by vitamin K2. Research demonstrated that “vitamin K2 increased Gla-containing osteocalcin, which accumulated in the extracellular matrix and facilitated mineralization in vitro. Vitamin K2 also boosted the 1,25(OH)2D3-induced osteocalcin mRNA level, although vitamin K2 alone did not enhance osteocalcin mRNA expression.”

In terms of kidney health, one study indicated that “a 270-day regimen of vitamin K2 for patients with chronic kidney disease stages 3-5 may slow atherosclerosis progression but does not significantly impact calcification development. Vitamin K2 notably alters levels of calcification promoters and inhibitors: dp-ucMGP, OC, and OPG.” I also found a clinical trial titled Vitamin K2 and Vessel Calcification in Chronic Kidney Disease Patients.

Research on hepatocellular carcinoma, or liver cancer, suggested that “menatetrenone (a vitamin K2 derivative) may help suppress the recurrence of liver cancer and improve survival rates, although a larger placebo-controlled study is necessary to confirm these findings.”

Our gut microbiome produces vitamin K2. Like many vitamins, health experts recommend obtaining them through diet and supplementing when necessary, ideally under professional guidance. Key sources of vitamin K2 include fermented foods such as natto and animal products like eggs, poultry, fatty dairy, and organ meats.

While there is limited information on the side effects of vitamin K2, the Cleveland Clinic states that “vitamin K supplements are generally safe, and many individuals use them. However, those on blood-thinning medications, like warfarin (Coumadin®), should consult their physician before taking vitamin K, as it can counteract these drugs.”

I've viewed several healthcare professionals' presentations on vitamin K2, with two videos standing out for their clarity and insight. One is by Margaret Martin, a Physical Therapist, titled Vitamin K2 and Bone Health. The other, from Dr. Rhonda Patrick, emphasizes that “vitamin K2 plays a crucial role in calcium metabolism. It activates the calcium-binding functions of two proteins, matrix GLA protein and osteocalcin, essential for building and maintaining strong bones.”

Thank you for engaging with my insights. I wish you a healthy and fulfilling life.

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