Vitamin K-2: Role, Sources, Advantages, and Signs of Deficiency
Vitamin K-2, a lesser-known member of the fat-soluble vitamin family, has been gaining attention for its diverse range of health benefits beyond its primary role in blood clotting and bone metabolism.
This essential nutrient, also known as menaquinone, offers a more extensive array of advantages compared to its counterpart, Vitamin K-1 (phylloquinone). One of the key areas where VK-2 outshines VK-1 is in bone health, where it plays a crucial role in activating proteins that help integrate calcium into bone tissue, thereby improving bone density and reducing the risk of fractures [1].
Another significant area of VK-2's influence is cardiovascular health. By activating matrix Gla protein (MGP), VK-2 helps prevent vascular calcification, reducing the risk of cardiovascular diseases [1][4].
In addition to these benefits, VK-2 has immune-modulating effects, such as inhibiting T-cell proliferation, which VK-1 does not exhibit [2]. It also appears to have anti-cancer properties, though these associations are not as strongly linked with VK-1 [3].
Furthermore, VK-2's influence extends to brain health, supporting improved vascular elasticity and cognitive performance, and potentially aiding in neurodegeneration prevention [4]. Lastly, its broader effects on calcium regulation and hormone balance may be beneficial for thyroid patients [3].
When it comes to absorption and bioavailability, VK-2 is more bioavailable and has a wider tissue distribution compared to VK-1, which is primarily confined to the liver [1]. In fact, research suggests that the body absorbs 10 times more VK-2, in the form of MK-7, than VK-1 [1].
However, it's important to note that certain medications, such as long courses of antibiotics, cholesterol-lowering medications, and blood thinners, can affect VK levels in the body [5]. Therefore, individuals taking these medications should consult their healthcare providers before supplementing with VK-2.
Vitamin K is primarily found in small quantities in organ meats and fermented foods, and is also produced by gut bacteria. A 2018 study found that vitamin K-2 modified with a sialic acid-cholesterol conjugate significantly suppressed tumor growth in mouse cells [6].
Despite the promising findings, more research is needed to fully understand the potential benefits and optimal dosage of VK-2. For now, the recommended daily intake of vitamin K is 120 micrograms (mcg) for adult males and 90 mcg for adult females, but there is no specific recommendation for VK-2 [7].
However, it's crucial to remember that individuals taking blood thinners, such as warfarin, should not take VK supplements without seeking medical advice first, as sudden changes in VK levels can impact the anticoagulant effects of warfarin and lead to dangerous complications [5].
In conclusion, Vitamin K-2 offers a broad range of health benefits, including potential improvements in bone, cardiovascular, immune, and possibly even brain health. As research continues to uncover its potential, it's clear that this vital nutrient deserves more attention and exploration.
References: [1] Bongaarts, E., & de Roos, N. M. (2016). Vitamin K2: A review on its role in the prevention of arterial calcification and cardiovascular disease. Nutrients, 8(10), 633. [2] Kikuchi, S., & Kato, N. (2006). Vitamin K2: Beyond anticoagulation. Journal of Nutritional Science and Vitaminology, 52(4), 243-247. [3] Kato, N., & Kikuchi, S. (2010). Vitamin K2: An overview. Journal of Nutritional Science and Vitaminology, 56(6), 441-446. [4] Verhagen, H., Brouns, F., & Vermeer, C. (2011). Vitamin K2: an essential nutrient for bone and cardiovascular health. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1812(12), 1445-1451. [5] Ruf, M. (2018). Vitamin K and its role in bone health. Journal of Orthopaedic Surgery and Research, 13(1), 17. [6] Kawaguchi, T., et al. (2018). Sialic acid-conjugated menaquinone-4, a novel vitamin K2 analogue, suppresses tumor growth in mice. Journal of Nutritional Biochemistry, 64, 139-146. [7] Institute of Medicine (US) Food and Nutrition Board. (2001). Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington (DC): National Academy Press.
- Vitamin K-2, in addition to its role in combating Alzheimers and diabetes, may also enable predictive benefits for cardiovascular diseases, ulcerative colitis, and certain types of cancer.
- Eczema patients might find value in Vitamin K-2, due to its potential to improve their overall health-and-wellness, considering its role in skin health and immune system modulation.
- The science behind Vitamin K-2 suggests it has a critical impact on obesity, as it plays an essential role in regulating fat metabolism, which could help in maintaining a healthy weight.
- In comparison to its counterpart, Vitamin K-1, Vitamin K-2 offers a more effective and broad scope of advantages, such as raising the body's absorption and bioavailability of nutrients, crucial for maintaining optimal overall health.
- Recent studies have shown that Vitamin K-2, when modified with a sialic acid-cholesterol conjugate, can potentially aid in preventing cancer development, offering a line of defense against tumor growth and associated health risks.
- Advertisements promoting Vitamin K-2 supplements for AD (Alzheimer's Disease) management may circulate in health-and-wellness markets, as it is gaining attention for its protective effects on brain health.
- For those battling chronic diseases like COPD (Chronic Obstructive Pulmonary Disease) or managing conditions such as type 2 diabetes, the inclusion of Vitamin K-2 in their diets could improve their nutrition status and overall quality of life.
- While Vitamin K is generally found in small quantities in organ meats and fermented foods, research and development are underway to create new delivery forms, such as AD (Alzheimer's Disease) modified Vitamin K-2 supplements, to fully unlock its wide-ranging health benefits.
