Last year, I wrote an article about the benefits of vitamin K2 for structural health. Some readers from the health community mentioned that their physicians also recommended it with Vitamin D for other conditions and wanted to know about my research on K2.
As I have been studying this vitamin for a long time, especially its effect on the brain and heart, I decided to share the summary of my literature review in this story in clear language. I have been using vitamin D for a long time and will cover it in another article. In my younger years, I did not know about K2 (menaquinone) but heard much about K1 (phylloquinone).
I thought they had the same functions. Even though Danish biochemist Dr. Henrik Dam discovered vitamin K2 in 1929, it is still not as popular as other essential vitamins.
Vitamin K2 was advised to me by a family physician when my vitamin D levels were below the normal range. She recommended 90 micrograms of Menaquinone 7, available without a prescription in many countries that I visited for work and leisure. As my regular vitamin D3 tablets did not include K2, I purchased them as separate tablets. Nowadays, several over-the-counter D3 supplements include K2.
In later years, vitamin K2 has become of interest to me as more and more medical professionals have started talking about its health benefits. In addition, I came across many scientific studies investigating this important yet less-known vitamin.
During my research, I came across four cases of vitamin K2 being used to prevent health conditions such as cardiovascular, kidney, osteoporosis, and dental health. However, a few studies have recently mentioned its use in cancer research.
Key sources of vitamin K2 include fermented foods like natto and animal products like eggs, poultry, red meat, fatty dairy, and organ meats like beef liver.
I have no deficiency as I consume these products, so I don’t need to supplement it. But some people, especially those with specific dietary restrictions or limited gut synthesis, might need to supplement as a critical vitamin covered in this story.
In the next section, I provide a condensed review of the literature from scientific papers mentioning the importance of vitamin K2 for various health conditions. I plan to cover vitamin K1 in another article.
An Overview of Vitamin K2 from Scientific Studies
As shown in the National Library of Medicine (PubMed), research on Vitamin K2 has intensified in the last two decades for compelling reasons. I will cover these briefly in this article, focusing on the key points.
“Vitamin K2 activates vitamin K-dependent proteins that support many biological functions, such as bone mineralization, the inhibition of vascular stiffness, the improvement of endothelial function, the maintenance of strong teeth, brain development, joint health, and optimal body weight. Due to the transformation of food habits in developed countries over the last five decades, vitamin K and, specifically, vitamin K2 intakes among parents and their offspring have decreased significantly, resulting in serious health implications.”
“Several studies have suggested that menaquinones, also known as vitamin K2, may be more effective in activating extra-hepatic vitamin K-dependent proteins than phylloquinone, also known as vitamin K1. Nevertheless, present dietary reference values for vitamin K are exclusively based on phylloquinone and its function in coagulation.”
One of the key functions of K2 is to prevent calcification.
As mentioned in the paper, “the coronary calcium score is a strong predictor of incident coronary heart disease and provides predictive information beyond that provided by standard risk factors in four major racial and ethnic groups in the United States.”
“In people with type 2 diabetes, a coronary artery calcium score of ≥ 10 predicts all-cause mortality or cardiovascular events, or both, and cardiovascular events alone, with high sensitivity but low specificity. Clinically, the finding of a coronary artery calcium score of <10 may facilitate risk stratification by enabling the identification of people at low risk within this high-risk population.”
“A high intake of menaquinones, especially MK-7, MK-8, and MK-9, could protect against coronary heart disease. However, more research is necessary to define optimal intake levels of vitamin K for the prevention of coronary heart disease.”
“Supplementation with phytonadione (K1) and menaquinone-4 (K2) reduces bone loss. In the case of the latter, there is a strong effect on incident fractures among Japanese patients.”
The conclusion of this recent paper in the International Journal of Molecular Sciences looks interesting to me. The report points out:
“vitamin K2 in the form of MK-7 has been shown to be a bioactive compound in regulating osteoporosis, atherosclerosis, cancer, and inflammatory diseases without risk of negative side effects or overdosing.”
For dental health, osteocalcin is a critical protein for bone metabolism. Vitamin K2 activates this protein. The results of this study proved:
“vitamin K2 increased Gla-containing osteocalcin, which accumulated osteocalcin in the extracellular matrix, and facilitated mineralization in vitro. Vitamin K2 also enhanced the 1,25(OH)2D3-induced osteocalcin mRNA level, but vitamin K2 alone did not show osteocalcin mRNA expression.”
“A 270-day course of vitamin K2 administration in patients with chronic kidney disease stages 3–5 may reduce the progression of atherosclerosis but does not significantly affect the progression of calcification. Vitamin K2 significantly changes the levels of calcification promoters and inhibitors: dp-ucMGP, OC, and OPG.”
The scientific term hepatocellular carcinoma is liver cancer. The findings of this study on ACS suggest:
“Menatetrenone (a vitamin K2 analog) may have a suppressive effect on the recurrence of hepatocellular carcinoma and a beneficial effect on survival, although a larger, placebo-controlled trial will be required to prove these effects.”
Our gut bacteria generate vitamin K2. Like many other vitamins, healthcare professionals recommend getting vitamins from food and supplementing them with advice from qualified professionals if we don’t get enough from our diet. Significant sources of vitamin K2 are fermented foods like natto and animal products such as eggs, poultry, fatty dairy, and organ meats such as the liver.
While there is little information about the side effects of vitamin K2, in general, Cleveland Clinic informs:
“Vitamin K supplements are relatively safe, and many people take them. People taking blood-thinning drugs, such as warfarin (Coumadin®), should not take vitamin K without consulting their doctor because vitamin K can reverse the effects of these drugs.”
Conclusions and Takeaways
Vitamin K has been known for around 80 years for its crucial role in blood clotting. Recently, the discovery of various forms of Vitamin K has shed light on its significant roles beyond just blood clotting. Emerging evidence shows Vitamin K2’s protective role in multiple organs, addressing various health conditions and preventing associated deficiencies.
While numerous trials have shown promising results with Vitamin K2, there remains an ongoing quest to comprehend its precise mechanisms within the body. Notably, global health entities like the WHO, FDA, and EFSA have set recommended Vitamin K intake levels primarily based on K1’s clotting function, potentially overlooking the distinctive attributes of K2. Many scientists in the field are adamant about changing this practice.
Vitamin K2 primarily contributes to Vitamin K’s functions beyond blood clotting. While K1 and K2 were traditionally linked, they have distinct bodily roles.
This new finding of Vitamin K’s broader impact might offer fresh perspectives on health and illness. Acknowledging the disparities between K1 and K2 is vital for global health authorities and warrants continued exploration. Yet more research is required to delve deeper and make necessary dietary recommendations.
Among various types of Vitamin K, MK-7 stands out for its superior absorption and bioavailability. In a study comparing K1 and MK-7 intake, both were absorbed within 2 hours, but MK-7 showed notably higher blood concentrations, around ten times greater than K1.
Compared to MK-4 and longer chain menaquinones (MK-8 and MK-9), K1 demonstrated more significant variation in individual blood concentrations and was less absorbed. Meanwhile, MK-7 and MK-9 remain in the bloodstream longer than K1, allowing for an extended presence in various body tissues.
Yet, not all types of menaquinones are absorbed equally. MK-4 doesn’t raise serum levels, unlike MK-7, which elevates and maintains higher levels for several days, contributing to overall Vitamin K levels in the body. MK-9, despite its prolonged half-life owing to its affinity for lipids, isn’t absorbed efficiently due to its high lipophilicity (fat-solubility).
Although historically grouped together, K1 and K2 can have very different effects on the body. Recognizing the differences between K1 and K2 is crucial for health organizations worldwide and should continue to be explored through research.
Studies clarified K2 stands out for its activities outside the liver, extending to other organs and systems. Growing evidence shows that Vitamin K2 is involved in various body processes and might protect different organs.
While a new aspect of Vitamin K seems promising, whether it leads to new health discoveries remains to be seen. Despite positive outcomes in many trials using Vitamin K2, scientists are still figuring out exactly how it works in the body.
In summary, Vitamin K2 shows promise in various bodily functions, but ongoing research is crucial to understanding its full potential and mechanisms in treating and preventing diseases across different systems in the body.
I watched several presentations on media by healthcare professionals introducing vitamin K2. I found two videos particularly clear and valuable.
The first one is by Margaret Martin, a physical therapist, and it is titled Vitamin K2 and Bone Health. The second one is by Dr. Rhonda Patrick, who highlights that “vitamin K2 plays a central role in calcium metabolism. Vitamin K2 activates the calcium-binding actions of two proteins, matrix GLA protein, and osteocalcin, which help to build and maintain bones”.
Prominent References Related to K2 for Researchers
Vitamin K has the potential to protect neurons from methylmercury-induced cell death In Vitro. [Journal of Neuroscience Research]
Vitamin K2 Is a Mitochondrial Electron Carrier That Rescues Pink1 Deficiency [Science]
Two enzymes catalyze vitamin K 2,3-epoxide reductase activity in mouse: VKORC1 is highly expressed in exocrine tissues, while VKORC1L1 is highly expressed in the brain. [Thrombosis Research]
Vitamin K2 protects PC12 cells against Aβ (1–42) and H2O2-induced apoptosis via p38 MAP kinase pathway [Nutrtional Neuroscience]
Inhibition of TNF-α, IL-1α, and IL-1β by Pretreatment of Human Monocyte-Derived Macrophages with Menaquinone-7 and Cell Activation with TLR Agonists In Vitro [Journal of Medicinal Food]
Vitamin K1 and Vitamin K2 immunopharmacological effects on the peripheral lymphocytes of healthy subjects and dialysis patients, as estimated by the lymphocyte immunosuppressant sensitivity test [Journal of Clinical Pharmacy and Therepeutics]
Plasma Desphospho-Uncarboxylated Matrix Gla Protein as a Marker of Kidney Damage and Cardiovascular Risk in Advanced Stage of Chronic Kidney Disease [Karger]
Vitamin K Dependent Protection of Renal Function in Multi-ethnic Population Studies [eBioMedicine]
Research progress on the anticancer effects of vitamin K2 [Oncology Letters]
The role of PKC isoforms in the inhibition of NF-κB activation by vitamin K2 in human hepatocellular carcinoma cells [Journal of Nutritional Biochemistry]
Vitamin K2-Enhanced Liver Regeneration is Associated with Oval Cell Expansion and Up-Regulation of Matrilin-2 Expression in 2- AAF/PH Rat Model [Ingenta Connect]
Endocrine Regulation of Energy Metabolism by the Skeleton [Cell]
The Vitamin K Epoxide Reductase Vkorc1l1 Promotes Preadipocyte Differentiation in Mice [Obesity]
Serum leptin and adiponectin are positively associated with bone mineral density at the distal radius in patients with type 2 diabetes mellitus [Metabolism]
Intake and sources of phylloquinone in 4-year-old British children: comparison between 1950 and the 1990s [Cambridge Public Health Nutrition]
Initiation and Propagation of Vascular Calcification Is Regulated by a Concert of Platelet- and Smooth Muscle Cell-Derived Extracellular Vesicles [Frontiers]
Prevention of vasculopathy by vitamin K supplementation: Can we turn fiction into fact? [Atherosclerosis]
Is Matrix Gla Protein Associated with Vascular Calcification? A Systematic Review [Nutrients]
Thank you for reading my perspectives. I wish you a healthy and happy life.
I also wrote about other molecules and nutrients like Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health. You might find search them through Google or other search engines. They reflect my experience, observations, and literature reviews.
One of my writing goals is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population. I aim to educate, create awareness, and empower my readers to take control of their health and well-being.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences.
If you found this story helpful, you may also check out my other articles on NewsBreak. As a postdoctoral researcher and executive consultant, I write about important life lessons based on my decades of research and experience in cognitive, metabolic, and mental health.
To inform my new readers, I wrote multiple articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, longevity, nutrition/food, valuable nutrients, ketogenic lifestyle, self-healing, weight management, science, technology, business, and humor.
I compile my health and wellness stories on my blog, EUPHORIA.My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness.
Get updates delivered to you daily. Free and customizable.
It’s essential to note our commitment to transparency:
Our Terms of Use acknowledge that our services may not always be error-free, and our Community Standards emphasize our discretion in enforcing policies. As a platform hosting over 100,000 pieces of content published daily, we cannot pre-vet content, but we strive to foster a dynamic environment for free expression and robust discourse through safety guardrails of human and AI moderation.
Local News
Comments / 0