Reader Kari B from Lincoln, Nebraska, writes:
“Would you be capable of assessment Vitamin K2 someday in your vitamin column? I used to be researching bone well being on-line and stumbled on an article that discusses how essential this vitamin is in bone well being. It states that Vitamin K2 is a part of the bone well being package deal that features magnesium, calcium, weight-bearing train, minimizing irritation within the physique, and having a wholesome intestine (microbiome). It seems that some docs may take the simple method out and solely inform their sufferers to take calcium dietary supplements, presumably together with Vitamin D. If you might shed some gentle on this, it may very well be very useful to understand how a lot Vitamin K2 to ingest every day. Thank you for any consideration!
Hi, Kari,
Happy to touch upon this attention-grabbing matter! Vitamin Ok is the time period given to a household of compounds which are related however considerably completely different. Thus, Vitamin K1 (phylloquinone) and a number of other forms of Vitamin K2 (menaquinones) are collectively referred to as “Vitamin Ok.” You may also examine MK-4, MK-7 or MK-9 that are varied types of Vitamin K2. And that’s all of the chemistry we’d like for now.
Vitamin Ok has traditionally been often called the “coagulation vitamin” due to its essential function in serving to our blood to clot. In truth, a traditional symptom of a Vitamin Ok deficiency is irregular bleeding.
More not too long ago, Vitamin Ok has been studied for its function in bone well being. Both Vitamin K1 and K2 are concerned in processes that assist construct bone power, however it seems that vitamin K2 is essentially the most protecting on this explicit job. A deficiency of the K2 type of Vitamin Ok has been linked to osteoporosis (fragile bones) in addition to calcium deposits within the arteries (generally referred to as hardening of the arteries).
The present advice for an sufficient consumption of Vitamin Ok for individuals 19 years of age and older is 90 micrograms (mcg) for ladies and 120 mcg for males. This contains each varieties … K1 and K2.
Because of its rising function in bone and coronary heart well being, some researchers now imagine Vitamin Ok wants its personal advisable day by day requirement. And whether or not or to not take a complement of K2 isn’t but clear.
In 2020, a randomized managed research (the perfect form) examined varied doses of Vitamin K2 on 311 older males and postmenopausal girls. After one 12 months, they discovered that the best dose to cut back bone loss within the femoral neck (hip) for postmenopausal girls was 90 micrograms (mcg) a day, with or with out extra calcium or Vitamin D3. Interestingly, no change in bone well being was discovered within the males of this research.
For now, the perfect advice is to incorporate meals sources of vitamin K1 and K2 in our diets. And these sources differ. Vitamin K1 is extra ample in leafy greens comparable to broccoli and spinach. Vitamin K2 is present in fermented meals (particularly natto, fermented soybeans), cheese, egg yolk and meats (particularly liver).
Why animal meals? Experts say animals have a novel capacity to synthesize Vitamin K2 from the Vitamin K1 they get hold of from grass.
Thanks for writing!
Barbara Quinn-Intermill is a registered dietitian nutritionist and licensed diabetes care specialist affiliated with the Community Hospital of the Monterey Peninsula. She is the creator of Quinn-Essential Nutrition: The Uncomplicated Science of Eating. Email her at [email protected].
