Did you know that there are several types of Vitamin K? Vitamin K2 in particular remains relatively unknown to the majority, yet, this potent nutrient plays a crucial role in various aspects of our health. It might as well serve as the connection between our dietary choices and the prevention of several chronic diseases. Let’s get to know this vitamin a little better!
Forms of Vitamin K
Vitamin K derives its name from the term “Koagulation”, which refers to the process of blood clotting. Coagulation starts with a “K” in German, and the biochemist who initially identified it was Danish and spoke German, so he called it Vitamin K.
Vitamin K1 and Vitamin K2 are the 2 main types. While both are essential for the maintenance of bone and cardiac health, several studies have shown that Vitamin K2 may offer more health benefits compared to K1.[1]
- K1 is present in plant foods
- K2 is present in animal foods or fermented foods. Certain bacteria in the large intestine have the ability to synthesize vitamin K2 as well.
Health benefits of Vitamin K2
One intriguing aspect of Vitamin K2 is its slower absorption rate compared to Vitamin K1. While Vitamin K1 is swiftly eliminated from the bloodstream, Vitamin K2 remains in circulation for a longer duration, providing sustained benefits to the body:[2]
- Contributes to skin health and bone metabolism
- Promotes proper brain function
- Prevents heart disease and cancer
- Inhibits blood vessel calcification
- Stabilizes blood sugar
- Promotes sexual health
- Improves exercise performance
- Prevents excessive bleeding post-injury
Overlooked role in Bone health
May is osteoporosis awareness month, and with approximately 54 million adults in the United States being susceptible to osteoporosis and low bone mass, it’s crucial to shed light on the importance of nutrition to reach peak bone mass and prevent broken bones.[3]
While Calcium and Vitamin D may take the spotlight when it comes to bone health, it’s important not to overlook the potential significance of Vitamin K. Often overshadowed, Vitamin K is equally essential in promoting strong and healthy bones:
In the process of remodeling, calcium is extracted from the bone and transported into the bloodstream. Osteocalcin, a molecule responsible for binding and delivering calcium to the bone matrix plays a crucial role in this process. However, the activation of osteocalcin relies specifically on the presence of Vitamin K2.[1]
Vitamin K also prevents calcium from going into the soft tissues where it doesn’t belong (kidneys and blood vessels), and guides it into the hard tissues (bones and teeth).
How to get Vitamin K2 in your diet
As previously mentioned, research findings indicate a correlation between inadequate intake of vitamin K and factors such as reduced bone mass, increased susceptibility to osteoporosis, and a higher risk of fractures.[4] So you should start focusing on getting enough Vitamin K2 rich foods:[5]
Nattō, a unique Japanese food, is the most abundant source of Vitamin K2. It has a sticky or slimy feel and is prepared from fermented soybeans. In fact, Regular consumption of nattō among postmenopausal women in Japan may be linked to a decreased likelihood of experiencing osteoporotic fractures, based on a recent study.[6] Other great sources include chicken breast, sauerkraut, kefir, egg yolks, chicken livers, gouda, blue cheese…
What about supplementation?
The popular mantra rings true: It’s better to get your vitamins from whole foods than relying solely on supplements! However, if you’re unable to reach the recommended amount of Vitamin K2 through food alone, check with your dietitian and healthcare provider for personalized advice. Vitamin K2 and the gut Bacteria-produced Vitamin K2, particularly in by the bacteria in the ileum (part of the small intestine), play a crucial role in meeting human Vitamin K needs. This contribution becomes especially important in preventing coagulation disorders, particularly when there are periods of dietary deficiency of the vitamin. Vitamin K2 can also improve your gut health by alleviating inflammation and improving your gut microflora.
Micronutrient testing
Micronutrient testing is a useful tool that helps assess the levels of important vitamins, minerals, and antioxidants in your body. It involves analyzing samples like blood, urine, or tissue to find out if you have any deficiencies or imbalances. This kind of testing is great because micronutrients are key for overall health and proper body functions, plus they can help prevent diseases. By knowing your specific nutrient needs, you can make informed choices about your diet and even consider supplements if necessary.
In The Restore Program, I provide my clients with an empowering experience through comprehensive micronutrient testing. By gaining valuable insights into your nutritional status, you’ll be equipped with the knowledge to make targeted adjustments to your diet and achieve optimal well-being. Rest assured, I’m here to support you every step of the way on your journey to restore balance and vitality in your life!
Bottom line
Vitamin K2 emerges as a key player in maintaining optimal bone health, preventing osteoporosis, and reducing the risk of fractures. By incorporating Vitamin K2-rich foods into our diets, we can reap the rewards of this powerhouse nutrient!
References:
- Clare Knight, B. S., & Thomas, L. (2019, August 26). Vitamin K2: Physiological importance and increasing your intake.
- Persensky, M. (2023, March 9). What to know about vitamin K2 and its health benefits. Cleveland Clinic.
- May is National Osteoporosis Month. (2016, May 4). Bone Health & Osteoporosis Foundation; Bone Health and Osteoporosis Foundation.
- Richens, M. (2019, October 15). Vitamin K2 plays key role in bone health. American Bone Health.
- Persensky, M. (2023b, March 20). These 11 foods are high in vitamin K2 — but that doesn’t mean they’re all healthy. Cleveland Clinic.
- Kojima, A., Ikehara, S., Kamiya, K., Kajita, E., Sato, Y., Kouda, K., Tamaki, J., Kagamimori, S., & Iki, M. (2020). Natto intake is inversely associated with osteoporotic fracture risk in postmenopausal Japanese women. The Journal of Nutrition, 150(3), 599–605.
