Wikipedia the missing link2/1/2024 Two large review studies concluded that evidence to recommend vitamin K supplements for this purpose is insufficient ( 14, 15). However, some researchers are not convinced. In line with these findings, vitamin K supplements are officially recommended for preventing and treating osteoporosis in Japan ( 13). Seven of these trials, which took fractures into consideration, found that vitamin K2 reduced spinal fractures by 60%, hip fractures by 77%, and all non-spinal fractures by 81% ( 12). Out of 13 studies, only one failed to show significant improvement. Long-term studies in Japanese women have observed similar benefits, though very high doses were used in these cases. Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health.Ī 3-year study in 244 postmenopausal women found that those taking vitamin K2 supplements had much slower decreases in age-related bone mineral density ( 11). Vitamin K2 activates the calcium-binding actions of two proteins - matrix GLA protein and osteocalcin, which help to build and maintain bones ( 10). It is seen especially among older women and strongly raises the risk of fractures.Īs mentioned above, vitamin K2 plays a central role in the metabolism of calcium, the main mineral found in your bones and teeth. Osteoporosis - which translates to the phrase “porous bones” - is a common problem in Western countries. May help improve bone health and lower your risk of osteoporosis Vitamin K1 appears to be less useful or ineffective. SummaryĪ higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Still, there is a highly believable biological mechanism for its effectiveness and strong positive correlations with heart health in observational studies. Long-term controlled trials on vitamin K2 and heart disease are needed. The few controlled studies that have been conducted used vitamin K1, which seems to be ineffective ( 9). However, keep in mind that the studies were observational studies, which cannot prove cause and effect. On the other hand, vitamin K1 had no influence in either of those studies. In one study spanning 7–10 years, people with the highest intake of vitamin K2 were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease ( 7).Īnother study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease - for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9% ( 8). Vitamin K is believed to help by preventing calcium from being deposited in your arteries ( 3). There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods).Ĭalcium buildup in the arteries around your heart is a huge risk factor for heart disease ( 5, 6).Īnything that can reduce this calcium buildup may help prevent heart disease. Vitamin K was initially discovered as a nutrient involved in blood clotting. The most important ones are MK-4 and MK-7. Vitamin K2 can be further divided into several different subtypes. Vitamin K2 (menaquinone): found in animal foods and fermented foods ( 2).Vitamin K1 (phylloquinone): found in plant foods like leafy greens.It’s now believed to have been vitamin K2 ( 1). He referred to this mystery nutrient as activator X. He found that the nonindustrial diets were high in an unidentified nutrient, which seemed to provide protection against tooth decay and chronic disease. It was also discovered by the dentist Weston Price, who traveled the world in the early 20th century, studying the relationship between diet and disease in different populations. The initial discovery was reported in a German scientific journal, where it was called “Koagulationsvitamin.” That’s where the K in vitamin K comes from ( 1). Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation, which is the scientific term for blood clotting.
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