Vitamin K-2: It’s What We Need For Strong Bones and Heart Health

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Let’s explore vitamin K2, a nutrient that doesn’t always get the attention it deserves. Vitamin K2 is crucial for strong bones and a healthy heart, yet many people don’t know much about it. In this article, we’ll discuss how K2 helps build bone strength, keeps your heart in good shape, and supports your dental and overall health. If you’re interested in health, worried about osteoporosis, or want to prevent heart issues, you’ll find many reasons here to consider adding vitamin K2 supplements to your routine. Join us as we delve into how vitamin K2 can contribute to a healthier life.

What Is Vitamin K-2?

Vitamin K2, also known as menaquinone, is one of the lesser-known forms of vitamin K, but it plays crucial roles in human health. Unlike vitamin K1, which is primarily involved in blood clotting and is abundant in green leafy vegetables, vitamin K2 focuses on regulating calcium deposition in the body. This makes it essential not just for blood coagulation, but also for bone and cardiovascular health.

Vitamin K2 works by activating specific proteins that help direct calcium to the appropriate areas in the body, such as the bones and teeth, where it is needed for growth and maintenance. Importantly, it also helps prevent calcium from being deposited in places where it could cause harm, such as the arteries and soft tissues. This balancing act helps maintain bone density and cardiovascular health, potentially reducing the risk of osteoporosis and vascular calcification, which can lead to heart disease.

There are several forms of vitamin K2, which vary in the length of their molecular structure. These forms are designated as MK-4 through MK-13. MK-4, the most common form, is synthesized by animal tissues and is found in meats, eggs, and dairy products. The longer-chain menaquinones, such as MK-7 through MK-9, are produced by bacterial fermentation and can be found in fermented foods like natto, a Japanese soybean dish that is particularly high in MK-7.

Vitamin K2 is not yet as extensively researched as most other vitamins. The understanding of its effects, especially on heart health and diabetes, is still evolving, with some studies suggesting benefits and others indicating a need for more research to confirm these effects.

What are the Benefits of Vitamin K-2?

• Enhanced Bone Health: Vitamin K2 is critical for bone metabolism. It activates osteocalcin which binds calcium to the bone matrix. This is crucial for strong bones and preventing osteoporosis and is especially important in postmenopausal women. [PMID: 35711002]
• Cardiovascular Health: Vitamin K2 activates matrix Gla protein (MGP) that prevents calcium from depositing in vessel walls, thus preventing arterial hardening, a significant risk factor for cardiovascular diseases like heart attacks and strokes. [PMC9237441]
  • Reduced Risk of Arterial Calcification: High intake of Vitamin K2 is linked to lower risk of arterial calcification and heart disease, with consumers showing fewer calcification incidents in coronary arteries, enhancing heart health. [PMC8596038]
• May Help with Diabetes Management: Some studies suggest Vitamin K2 improves insulin sensitivity, potentially helping manage blood sugar levels, beneficial for diabetes prevention and management. [PMID: 32253917]
• Cancer Prevention: Some research suggests a protective effect of Vitamin K2 against certain cancers like prostate, liver, and lung by inducing apoptosis in cancer cells and inhibiting tumor growth. Studies on both cancer patients and animal models have shown promising results, suggesting that VK2 could be effective in both preventing and treating cancer. PMC5958717
• Anti-Aging Properties: By preventing calcification, Vitamin K2 may offer anti-aging benefits, maintaining healthy blood vessels and proper calcium utilization, preventing early aging of skin and organs. This study found that Vitamin K2 (VK2) effectively mitigates age-related liver damage by improving liver function, reducing inflammation and fibrosis, and preserving cellular structures. VK2 shows promise as a supplement to protect liver health in the aging population. [PMC9687029 🐀 ]
• Cognitive Health: Preliminary evidence suggests Vitamin K2 may protect against cognitive decline and diseases like Alzheimer’s by managing calcium levels and preventing vascular calcification. [PMC9237441]
• Kidney Health: Vitamin K2 might help maintain kidney health by preventing the calcification of kidney tissues, significant for patients with chronic kidney disease experiencing calcium and phosphate metabolism disturbances. [PMC9099759]
• Hormonal Balance: Vitamin K2 interacts with hormones like estrogen and testosterone, potentially impacting bone density, cardiovascular health, and overall metabolic processes.
• Potential Anti-Inflammatory Properties: Vitamin K2 is being studied for its potential anti-inflammatory effects, which could help reduce chronic inflammation and related conditions like cardiovascular disease.

Vitamin K2-7, also known as menaquinone-7 (MK-7) is a form of vitamin K that has health-beneficial effects in osteoporosis, cardiovascular disease, inflammation, cancer, Alzheimer’s disease, diabetes and peripheral neuropathy. … Clinical studies have unequivocally demonstrated the utility of vitamin K2-7 supplementation in ameliorating peripheral neuropathy, reducing bone fracture risk and improving cardiovascular health. …We also review the evidence for the health-beneficial outcomes of K2-7 in diabetes, peripheral neuropathy and Alzheimer’s disease. In addition, we discuss the K2-7-mediated suppression of growth in cancer cells via cell-cycle arrest, autophagy and apoptosis. …Interestingly, K2-7 is also responsible for suppression of proinflammatory mediators….

Molecular Pathways and Roles for Vitamin K2-7 as a Health-Beneficial Nutraceutical: Challenges and Opportunities [PMC9237441]

Food Sources of Vitamin K-2

It’s important to note that Vitamin K-2 is not commonly found in the typical Western diet, and the best food source is natto, which is a traditional Japanese food made from fermented soybeans. Hard and soft cheeses, egg yolks, and animal liver are also good sources of Vitamin K-2.

Notes:

• MK-7 is found in fermented foods, with natto being the richest source.
• MK-4 is found more commonly in animal-based products such as meats, eggs, and dairy.

Forms of Vitamin K-2 Supplements

Here are the different types of vitamin K-2:

• MK-4: This is the most common form of vitamin K-2 and is found in animal products like egg yolks and butter. It has a short half-life in the body, meaning that it needs to be consumed regularly to maintain adequate levels. The doses used in studies for specific benefits (such as bone health in postmenopausal women) can range from about 15 mg to 45 mg per day.
• MK-7: This form of vitamin K-2 is found in fermented foods like natto and cheese. Effective doses of MK-7 for supporting bone health tend to be lower than for MK-4. Recommended doses can range from 90 mcg to 180 mcg per day.

Warfarin: Vitamin K1 vs. Vitamin K2 in Blood Clotting

Vitamin K1 and K2 both play crucial roles in the process of blood clotting, but they interact with the anticoagulant medication warfarin in distinct ways. Vitamin K1, primarily found in green leafy vegetables, is directly involved in activating clotting factors that help the blood to clot. Warfarin works by inhibiting the enzyme that recycles vitamin K1, thus reducing its availability to activate these clotting factors and effectively thinning the blood. As a result, patients on warfarin are usually advised to keep their vitamin K1 intake consistent to avoid fluctuations in the medication’s effectiveness, which could lead to either increased clotting or excessive bleeding.

On the other hand, Vitamin K2, which is more involved in bone health and cardiovascular health by activating proteins that control where calcium is deposited in the body, has a less direct interaction with warfarin. However, it still plays a role in clotting through its influence on certain proteins like prothrombin. Because vitamin K2 also participates in the clotting process, albeit indirectly compared to K1, its intake can still influence the effectiveness of warfarin. Patients taking warfarin need to be cautious about supplements or dietary changes that increase vitamin K2 levels, as these can also diminish the anticoagulant’s desired effect, albeit typically to a lesser extent than changes in vitamin K1 intake. Thus, while both vitamins can affect warfarin, vitamin K1 has a more direct and predictable impact, whereas K2’s effects are more indirect and can vary depending on individual health factors and the type of K2 consumed.

Main message: Vitamin K2 may be a useful adjunct for the treatment of osteoporosis, along with vitamin D and calcium, rivaling bisphosphonate therapy without toxicity. It may also significantly reduce morbidity and mortality in cardiovascular health by reducing vascular calcification. Vitamin K2 appears promising in the areas of diabetes, cancer, and osteoarthritis. Vitamin K use in warfarin therapy is safe and may improve INR control, although a dosage adjustment is required.

Conclusion: Vitamin K supplementation may be useful for a number of chronic conditions that are afflicting North Americans as the population ages. Supplementation may be required for bone and cardiovascular health.

Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health [PMC5494092]

Are Vitamin K2 Supplements Safe?

Vitamin K2 supplements are generally considered safe for most people when taken within the recommended dosages. Unlike vitamin K1, which is more involved in blood clotting processes, K2 mainly supports bone and cardiovascular health without significantly affecting blood clotting mechanisms.

Medication Interactions with Vitamin K2

• Anticoagulant medications (e.g. warfarin): Vitamin K-2 can interfere with the effectiveness of anticoagulant medications, which are used to prevent blood clots. This interaction can be serious and can increase the risk of bleeding. If you are taking an anticoagulant medication, you should talk to your healthcare provider before taking vitamin K-2 supplements.
• Orlistat: Orlistat is a medication used for weight loss that can interfere with the absorption of fat-soluble vitamins, including vitamin K-2. This interaction is generally mild and can be avoided by taking vitamin K-2 supplements at a different time of day than orlistat.
• Mineral oil: Mineral oil is a laxative that can interfere with the absorption of fat-soluble vitamins, including vitamin K-2. This interaction is generally mild and can be avoided by taking vitamin K-2 supplements at a different time of day than mineral oil.
• Antibiotics (e.g. cephalosporins): Some antibiotics can interfere with the production of vitamin K-2 by gut bacteria, which can lead to a deficiency. This interaction is generally mild and can be avoided by taking a probiotic supplement or eating fermented foods to help maintain healthy gut bacteria.

Supplements Interactions With Vitamin K2

• Vitamin D: Vitamin D can increase the absorption of calcium, which can have an impact on vitamin K-2’s role in regulating calcium in the body. Some research suggests that vitamin D and vitamin K-2 may work together to support bone health, but the optimal balance of these nutrients is still unclear.
• Calcium supplements: Calcium supplements can interfere with the absorption of vitamin K-2, which can affect its role in regulating calcium in the body. It’s generally recommended to take calcium supplements separately from vitamin K-2 supplements to avoid any potential interactions.
• Magnesium supplements: Magnesium is important for bone health and may work together with vitamin K-2 to support bone health. However, high doses of magnesium can interfere with the absorption of vitamin K-2, so it’s important to be mindful of your total intake of both nutrients.
• Fish oil supplements: Some research suggests that high doses of fish oil supplements may interfere with vitamin K-2’s role in blood clotting. It’s generally recommended to stick to moderate doses of fish oil supplements and to talk to your healthcare provider before taking any new supplements.

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Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

What To Eat

To Sum It Up

Vitamin K2 is essential for bone health as it helps activate proteins that attach calcium to your bones, which can strengthen them and reduce fracture risks. It doesn’t stop there—K2 also plays a role in heart health by preventing the hardening (calcification) of blood vessels, which lowers the risk of heart conditions like arteriosclerosis.

It’s being studied for its anti-inflammatory and potential anticancer benefits. For older adults, taking K2 could be particularly helpful for managing conditions like osteoporosis and arterial stiffness. All in all, vitamin K2 is a smart choice for enhancing your overall health.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.