Understanding Vitamin K2: Benefits, Deficiency, and Supplementation.
Vitamin K2 is an essential but often overlooked nutrient that plays a critical role in maintaining various bodily functions, particularly in bone and heart health. Despite its importance, many people are unaware of its benefits, the risks of deficiency, and how to ensure adequate intake through diet or supplementation. In this blog post, we will explore what Vitamin K2 is, how it was discovered, its health benefits, the risks of deficiency, and whether supplementation is necessary.
What is Vitamin K2 and How Was It Discovered?
Vitamin K2 is a fat-soluble vitamin that belongs to the vitamin K family, which also includes Vitamin K1. While Vitamin K1 is primarily involved in blood clotting, Vitamin K2 is crucial for calcium metabolism. It helps direct calcium to the bones and teeth while preventing it from accumulating in the arteries and soft tissues, where it could cause harm.
The discovery of Vitamin K dates back to the 1920s when Danish scientist Henrik Dam was researching cholesterol. He noticed that chicks fed a cholesterol-free diet developed hemorrhages and could not clot blood properly. Dam later identified a compound, which he named “Koagulationsvitamin,” or Vitamin K. Further research revealed that Vitamin K exists in multiple forms, with Vitamin K2 being distinct from the more commonly known Vitamin K1.
Benefits of Vitamin K2 to the Body
Vitamin K2 is vital for several key processes in the body:
Bone Health: Vitamin K2 activates osteocalcin, a protein that helps bind calcium to the bone matrix. This process is essential for maintaining strong, healthy bones and preventing conditions like osteoporosis.
Heart Health: Vitamin K2 prevents the calcification of arteries by activating matrix GLA protein (MGP), which inhibits calcium deposits in arterial walls. This action reduces the risk of cardiovascular diseases and high blood pressure.
Dental Health: Just as with bones, Vitamin K2 plays a role in dental health by ensuring that calcium is effectively used in the formation and maintenance of teeth.
Blood Clotting: Although Vitamin K1 is more directly associated with blood clotting, Vitamin K2 also plays a role in supporting overall blood coagulation processes.
Diseases Caused by Vitamin K2 Deficiency
A deficiency in Vitamin K2 can lead to several serious health issues:
Osteoporosis: Without adequate Vitamin K2, calcium is not properly deposited in bones, leading to weakened bone structure and an increased risk of fractures.
Atherosclerosis:Deficiency in Vitamin K2 can result in the calcification of arteries, contributing to the development of atherosclerosis, which can lead to heart attacks and strokes.
Dental Problems: Insufficient Vitamin K2 may lead to poor dental health, including an increased risk of cavities and gum disease.
Increased Bleeding: Although more directly related to Vitamin K1, a deficiency in Vitamin K2 can also contribute to impaired blood clotting, leading to excessive bleeding.
Nutrients That Synergize with Vitamin K2
For optimal absorption and function, Vitamin K2 should be consumed alongside certain other nutrients:
Vitamin D: Vitamin D enhances the absorption of calcium, which works in tandem with Vitamin K2 to ensure that calcium is directed to the right places in the body.
Calcium: While essential for bone health, calcium requires Vitamin K2 to ensure it is properly utilized and not deposited in the arteries. However if you have been known to have Atherosclerosis or high blood pressure it is better to refrain from takingCalcium until calcium blood calcium levels are ascertained to be low.
Magnesium: Magnesium supports the activation of Vitamin D, which in turn helps regulate calcium levels in the body. It also plays a role in activating Vitamin K2-dependent proteins.
Conditions That Deplete Vitamin K2 and Why Deficiency is Possible
Several factors can deplete Vitamin K2 levels in the body, making deficiency a real concern:
Poor Diet: Modern diets often lack sufficient sources of Vitamin K2, especially with the decline in consumption of fermented foods and organ meats.
Antibiotic Use: Antibiotics can disrupt gut bacteria, which are involved in the production of Vitamin K2. This can lead to reduced levels of the vitamin.
Chronic Diseases: Conditions like liver disease, inflammatory bowel disease, and others can impair the absorption and utilization of Vitamin K2.
Aging: As people age, their ability to absorb and metabolize Vitamin K2 decreases, increasing the risk of deficiency.
Natural Sources of Vitamin K2
Vitamin K2 is found in various foods, though it is less common in the diet compared to Vitamin K1. Some of the best natural sources of Vitamin K2 include:
Natto: A traditional Japanese fermented soybean dish, natto is one of the richest sources of Vitamin K2.
Fermented Foods: Other fermented foods, such as sauerkraut, miso, and certain cheeses, also contain Vitamin K2.
Animal Products: Organ meats like liver, as well as egg yolks and dairy products from grass-fed animals, are good sources of Vitamin K2.
Are Current Available Supplements Safe and Effective?
Vitamin K2 supplements are generally considered safe and effective for addressing deficiencies, particularly for individuals who may not get enough from their diet. These supplements often come in the form of MK-4 or MK-7, which are different subtypes of Vitamin K2. MK-7 is more commonly used in supplements due to its longer half-life in the body, allowing for once-daily dosing.
However, as with any supplement, it is essential to choose high-quality products from reputable sources and to consult with a healthcare provider before starting supplementation, especially if you are on blood-thinning medications like warfarin, as Vitamin K2 can interact with these drugs.
Conclusion: Is Vitamin K2 Supplementation Needed?
Given the critical roles Vitamin K2 plays in bone and cardiovascular health, and considering the potential for deficiency in modern diets, supplementation may be beneficial for many people, particularly those at risk of osteoporosis, heart disease, or other conditions linked to Vitamin K2 deficiency. However, it is always best to aim for a balanced diet that includes natural sources of Vitamin K2, such as fermented foods and grass-fed animal products. In cases where dietary intake is insufficient, or where specific health concerns warrant it, supplementation can be an effective way to ensure adequate Vitamin K2 levels and support overall health.
Vitamin K2 is readily available online as it may not be popular yet in the pharmacies. Vit K2 heals in the long term and not just treats symptoms. This is not a favorite for the pharmaceutical industry.