Reader Kari B. from Lincoln, Nebraska, writes:
“Would you be capable of evaluate vitamin K2 someday in your diet column? I used to be researching bone well being on-line and stumbled on an article that discusses how necessary 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 would shed some gentle on this? It could possibly be very useful to understand how a lot Vitamin K2 to ingest every day. Thank you for any consideration!”
Happy to touch upon this attention-grabbing matter! Vitamin Okay is the time period given to a household of compounds which can be related however considerably completely different. Thus, vitamin K1 (phylloquinone) and several other forms of vitamin K2 (menaquinones) are collectively known as “vitamin Okay.” 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 want for now.
Vitamin Okay has traditionally been often called the “coagulation vitamin” due to its necessary position in serving to our blood to clot. In reality, a basic symptom of a vitamin Okay deficiency is irregular bleeding.
More lately, vitamin Okay has been studied for its position 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 specific job. A deficiency of the K2 type of vitamin Okay has been linked to osteoporosis (fragile bones) in addition to calcium deposits within the arteries (generally known as hardening of the arteries).
The present suggestion for an satisfactory consumption vitamin Okay for folks 19 years of age and older is 90 micrograms for girls and 120 micrograms for males. This contains each kinds, K1 and K2.
Because of its rising position in bone and coronary heart well being, some researchers now imagine vitamin Okay wants its personal beneficial each day requirement. And whether or not or to not take a complement of K2 will not be but clear.
In 2020, a randomized managed research (the most effective sort) examined varied doses of Vitamin K2 on 311 older males and postmenopausal girls. After one 12 months, they discovered that the best dose to scale back bone loss within the femoral neck (hip) for postmenopausal girls was 90 micrograms 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 most effective suggestion 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 akin 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 singular capability to synthesize vitamin K2 from the vitamin K1 they acquire from grass.
Thanks for writing!
Barbara Quinn-Intermill is a registered dietitian, licensed diabetes educator and the creator of “Quinn-Essential Nutrition.”Email her at [email protected]