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:

1. Clare Knight, B. S., & Thomas, L. (2019, August 26). Vitamin K2: Physiological importance and increasing your intake.
2. Persensky, M. (2023, March 9). What to know about vitamin K2 and its health benefits. Cleveland Clinic.
3. May is National Osteoporosis Month. (2016, May 4). Bone Health & Osteoporosis Foundation; Bone Health and Osteoporosis Foundation.
4. Richens, M. (2019, October 15). Vitamin K2 plays key role in bone health. American Bone Health.
5. Persensky, M. (2023b, March 20). These 11 foods are high in vitamin K2 — but that doesn’t mean they’re all healthy. Cleveland Clinic.
6.  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.

Did you know that the number of people with food allergies in America has doubled each decade? 

Food allergies and sensitivities have become a growing concern in recent years. In fact, it’s safe to say that it’s a rising, global epidemic. According to the latest research, more than 32 million people in the US have at least one food allergy, including 5.6 million children under age 18, which is roughly 2 kids in every classroom.[1] Shocking… isn’t it? 

But have you ever wondered why we’re seeing such a dramatic rise in the number of people with food allergies? Let’s dive deeper into this fascinating topic together and explore the potential health implications related to food allergies, as well as some helpful tips on the best ways of testing and dietary recommendations to keep in mind! 

Theories Behind the Rise of Food Allergies and Sensitivities

There are several theories that attempt to explain why we’re seeing such a significant increase in food allergies and sensitivities.[2]

1. The hygiene hypothesis, which suggests that our modern, sanitized lifestyles have led to a decrease in exposure to certain types of bacteria and viruses, causing our immune systems to overreact to harmless substances like food proteins.
2. It was previously recommended to delay the introduction of allergenic foods to decrease the risk of allergies. However, recent research has shown that this approach may actually have had the opposite effect. The LEAP (Learning Early About Peanut Allergy) study found that introducing peanut-containing foods to infants at high risk of developing peanut allergy actually decreased their risk of developing a peanut allergy.[3] 
3. The genetic hypothesis which suggests that certain genetic factors make some people more susceptible to developing food allergies and sensitivities. However, genetics alone cannot explain the dramatic rise that we’ve seen in recent years.
4. Research has suggested that individuals who have low levels of vitamin D may be at a higher risk for developing food allergies.

IBS and food allergies

Studies have found that food allergies and sensitivities may play a role in a significant proportion of patients with gastrointestinal symptoms, and may be responsible for up to 8-14% of patients. 

Food allergy is IgE-mediated, where the immune system produces antibodies in response to the protein, which can lead to a range of symptoms and may even be life threatening. Interestingly, when the pH of the stomach is altered, the likelihood of an IgE-mediated food allergy response increases, which can lead to a range of consequences, such as increased intestinal permeability, inflammation, and immune response. [4]

The cost of food allergies

Not only do childhood food allergies have a significant impact on families, but they also result in substantial direct medical costs for the US healthcare system. Childhood food allergy is estimated to result in direct medical costs of $4.3 billion annually in the US. This includes the cost of clinician visits, emergency department visits, and hospitalizations. However, the overall economic cost of food allergies is much larger, estimated at $24.8 billion annually, which breaks down to an average of $4,184 per year per child, demonstrating the impact that food allergies can have on families and the healthcare system.[5]

Health implications associated with food allergies

Other than the financial burden, food allergies also lead to some serious health implications and deficiencies:

• GI Tract: Food allergies can cause a range of gastrointestinal symptoms, including nausea, abdominal pain, diarrhea, and vomiting, and can also contribute to intestinal inflammation and damage, which can lead to long-term complications such as malabsorption and nutrient deficiencies.
• Anaphylaxis: In severe cases, food allergies can lead to life-threatening conditions such as anaphylaxis, which can cause breathing difficulties and a sudden drop in blood pressure.
• Skin: Food allergies can also manifest as skin reactions such as hives, eczema, and swelling. These symptoms can be uncomfortable, unsightly, and even painful, and can impact a person’s quality of life. 
• Immune system: Food allergies can affect the immune system’s ability to fight infections and maintain overall health while also contributing to autoimmune disorders, which can cause chronic inflammation and tissue damage throughout the body. 

Micronutrient deficiencies 

It’s essential to remove allergenic foods in the management of food allergies, which can lead to severe micronutrient deficiencies. Studies have shown that individuals who did not take vitamin supplements had low vitamin D levels, while low levels of zinc, calcium, and selenium were also prevalent.[6] Also, inadequate intake of copper and zinc and overall poor nutritional status can impact the immune system and increase the risk of developing allergic rhinitis, asthma, and food allergy.[7] This is why it’s common to recommend the inclusion of vitamin and mineral supplements as a component of dietary management.

Recommendations for testing and diet

When it comes to testing, the Lifestyle Eating and Performance Mediator Release Test (LEAP MRT) is an effective in vitro test that can identify non-IgE mediated food reactions that may cause symptoms associated with D-IBS.[8] The 9 most common allergens are Milk, Eggs, Peanuts, Tree nuts, Fish, Shellfish, Soy, Wheat, and sesame. By eliminating the identified trigger foods from the diet, you can experience significant relief from D-IBS symptoms as well as other systemic symptoms, leading to an overall increase in your sense of wellbeing.

Food allergies and sensitivities are not something to take lightly. With the increasing number of people affected each year, it’s important to understand the potential health implications. But, with proper testing and dietary management done by a registered dietitian, you can alleviate your symptoms and improve your overall health. Remember, food allergies can be serious, but they don’t have to ruin all the fun!

References

1. Food allergy & anaphylaxis. Foodallergyawareness.org. Retrieved March 26, 2023
2. Family Allergy, & Asthma Care. (2020, December 8). 5 theories which may explain the rise in food allergies. Family Allergy & Asthma Care; FAAC. 
3. LEAP. (2015, January 7). LEAP.
4. Newmark, S. (2007). Autism. In Integrative Medicine (pp. 119–129). Elsevier.
5. Gupta, R., Holdford, D., Bilaver, L., Dyer, A., Holl, J. L., & Meltzer, D. (2013). The economic impact of childhood food allergy in the United States. JAMA Pediatrics, 167(11), 1026–1031.
6. Meyer, R., De Koker, C., Dziubak, R., Skrapac, A.-K., Godwin, H., Reeve, K., Chebar-Lozinsky, A., & Shah, N. (2015). A practical approach to vitamin and mineral supplementation in food allergic children. Clinical and Translational Allergy, 5(1), 11.
7. Podlecka, D., Jerzyńska, J., Sanad, K., Polańska, K., Bobrowska-Korzeniowska, M., Stelmach, I., & Brzozowska, A. (2022). Micronutrients and the risk of allergic diseases in school children. International Journal of Environmental Research and Public Health, 19(19).
8. Publications & research. (2020, July 10). Oxford Biomedical Technologies, Inc; Oxford Biomedical Technologies.