For many years, the standard recommendation for optimum bone well being has been to take calcium dietary supplements — however the reality is that with out the proper co-factors, like vitamin K2, this nutrient would not find yourself strengthening bones, and will trigger injury as a substitute.
Vitamin K2 ensures that calcium binds to bone the place it belongs. With out enough quantities of K2, calcium builds up in locations the place it should not — like your arteries — whereas leaving your bones weak and brittle. Because of this individuals with low vitamin K2 ranges usually develop each osteoporosis and hardened arteries, a paradox that drastically will increase their threat of fractures and coronary heart illness.
Vitamin K2 Strengthens Bones and Protects Towards Fractures
A current evaluate printed in Vitamins examined the position of vitamin K2 in bone well being, particularly its influence on bone mineral density (BMD) and fracture threat in adults. The researchers targeted on how K2 influences calcium utilization within the physique, guaranteeing that this important mineral strengthens bones moderately than accumulating in arteries.1
• Vitamin K2 strengthens skeletal operate — The research analyzed a inhabitants of older adults, who’re significantly weak to bone loss and fractures. They discovered that contributors who often consumed vitamin K2, whether or not by means of weight-reduction plan or supplementation, exhibited stronger bones and a decrease threat of fractures in comparison with these with decrease consumption ranges.
The researchers famous that K2 supplementation was particularly useful for postmenopausal ladies, who’re on the highest threat for osteoporosis-related fractures.
• Bone mineral density is greater — One of the vital placing findings was the measurable enhance in BMD amongst these supplementing with K2. Bone density improved considerably inside months, lowering the chance of fractures over time. People with low K2 consumption had indicators of weakened bone construction, making them extra inclined to breaks from minor falls or accidents.
• Threat of fractures is decreased — The research additionally checked out fracture charges over time. Contributors with greater K2 consumption had fewer fractures, significantly within the hip and backbone, two of probably the most weak areas in getting old people.
The distinction was vital — these with inadequate K2 consumption skilled almost twice as many fractures as those that maintained sufficient ranges. This implies that K2 not solely improves bone density but additionally enhances bone energy and resilience.
• Vitamin K2 directs calcium — The organic mechanism behind these findings is simple however highly effective. Vitamin K2 prompts key proteins — osteocalcin and matrix Gla protein (MGP) — which direct calcium the place it’s wanted and forestall it from accumulating the place it should not.
Osteocalcin ensures calcium binds to the bone matrix, whereas MGP prevents calcium deposits from forming in arteries. With out enough K2, these proteins stay inactive, resulting in each weakened bones and arterial calcification.
• Vitamin D interplays with vitamin K2 — To summarize, the researchers mentioned, “[W]e discover that an sufficient provide of vitamin Okay, on high of an optimum vitamin D standing, appears so as to add to the good thing about sustaining bone well being. Extra analysis associated to synergism and the attainable mechanisms of nutritional vitamins D3 and Okay interplay in bone well being is required.”2
Considerations and Challenges Concerning Vitamin K2 Absorption
Nonetheless, there are vital challenges in the case of optimizing vitamin K2. For instance, testing is not broadly obtainable, as most docs don’t think about it a part of routine well being screenings. There are additionally particular person components that have an effect on your means to make the most of K2, one among which is your genetics.
• The journey to testing vitamin K2 — Within the video above, Nadir Shah, a licensed structural engineer and academic advisor who runs the YouTube channel “Data for High quality of Life,” shares his private well being journey and the way he found that your genetic make-up influences the quantity of vitamin K2 you take up.
His analysis started again in 2021, when he and his spouse (who has osteopenia, or bone density loss) grew to become curious if they’re assembly the optimum ranges of vitamins — significantly for vitamin K2.3
• Vitamin K2 testing is difficult — In line with Shah, “There isn’t any such check that which might check all of the micronutrients and all of the nutritional vitamins, all of the minerals, as a result of I have been searching these exams, mainly within the insurance coverage literature, medical health insurance, which I am coated with, and there is none mainly.
We have been taking vitamin K2 together with vitamin D, which I’ve talked about in my earlier vlogs. We have been taking 100 micrograms, myself and my spouse, each. We have been taking the identical dosage. However there is no such thing as a check for vitamin K2,” Shah defined.4
After an in depth search, Shah was capable of finding two labs that supplied testing for K2 — Genova Diagnostic and Vibrant Labs of America. Nonetheless, there is no such thing as a separate K2 check; it is really a part of a micronutrient panel check that prices almost $400. What’s extra, the check must be prescribed by a doctor.5
• Discovering an answer — In line with Shah, he discovered an integrative drugs physician in Phoenix, Arizona who suggest Vibrant Labs of America for micronutrient panel testing. After this encounter, his household obtained their outcomes after 4 to 6 weeks.
• The significance of getting examined — Shah famous that, “[T]he eye-opening factor for me in that check … was the vitamin K2 degree. I got here OK in vitamin K2, however my spouse was a bit brief. She was OK on the serum degree, after I say serum degree means it is the blood degree, however on the blood cells on the mobile degree, she falls brief. And that was an alarming level for me …”
As Shah and his spouse had been taking the identical dose, he then sought solutions as to why there was such a big distinction of their ranges. Her mobile ranges of this nutrient weren’t reaching the optimum quantity, which implies it isn’t activating the vitamin Okay-dependent proteins, matrix GLA protein and osteocalcin. It took him months, however he ultimately discovered the reply in a analysis paper.6
The Position of ApoE Genotype in Vitamin K2 Absorption
Your apolipoprotein E (ApoE) genotype is without doubt one of the key genetic markers concerned in processing vitamin K2. This gene influences how your physique processes fat and nutritional vitamins, together with vitamin K2. There are totally different variations of the ApoE gene, and relying on which one you inherit, your physique might both clear vitamin K2 shortly or retain it for an extended time. In Shah’s case, he and his spouse have totally different ApoE genotypes.7
• The variations in genotypes — In line with Shah, “There are genotypes which we have now inherited from mother and pop. There are mainly three copies: 2, 3 and 4. Then there’s a combo 2/3, 3/3, 3/4 and 4/4. So, there is a mixture of six altogether. These are known as ApoE genotype alleles.”
• Genotypes decide vitamin K2 clearing — Shah continues, “I came upon in that paper that people who find themselves ApoE 2/2, they clear vitamin K2 very sluggish; significantly, their clearance price could be very sluggish. Now, 3/3 are sometimes neither sluggish nor quick, however 3/4 and 4/4 individuals — individuals who carry ApoE one copy of 4 or double copy of 4 — they clear their vitamin K2 from the physique fairly quick.
It signifies that the dosage which I have been taking, 100 micrograms … was okay as a result of I am 3/3. We obtained each examined after that and that was like a lightweight bulb went on,” Shah says.8
Many individuals have no idea their ApoE genotype as a result of it’s not an ordinary diagnostic check. Nonetheless, getting examined offers priceless insights into how your physique processes vitamin K2 and different vitamins. After studying this info, Shah elevated his spouse’s K2 dose, and since then they’ve seen noticeable outcomes.
• The influence of accelerating vitamin K2 consumption — Shah remembers their story, “Since 2021, we did one other DEXA scan. Her osteopenia stopped progressing at two areas. That is a very good signal. Superb signal. As a result of if … the T-score would not go within the unfavorable additional, it signifies that it has stopped. It signifies that she is getting sufficient K2 …”
• Boosting your vitamin K2 consumption has no uncomfortable side effects — In line with Shah, his spouse is “consuming natto as nicely. She is within the vary of most likely 800, 900 micrograms — eight- or ninefold than what she was taking earlier than. And I’m the identical means. I elevated although I used to be okay, however I elevated as a result of there is no such thing as a, we do not really feel any aspect impact, nothing in anyway.”9
He provides that understanding your ApoE genotype can also be helpful for different features of your well being. Sure variations are linked to a better threat of Alzheimer’s illness, cardiovascular points, and the way your physique handles ldl cholesterol. Realizing this info will enable you to make higher selections about your weight-reduction plan, dietary supplements, and total life-style.
The Kind of Vitamin K2 You Take Issues
Shah additionally mentions that the type of vitamin K2 impacts how effectively you take up it. The most typical varieties are menaquinone-4 (MK-4) and menaquinone-7 (MK-7).
• The distinction between MK-4 and MK-7 — Shah explains, “MK-4’s half-life is simply 4 hours and MK-7’s half-life is 72 hours. It stays within the system within the physique longer … So, it signifies that MK-7 isn’t good for people who find themselves ApoE genotype 2/2, as a result of I have been seeing lots of people after they take K2 MK-7, they really feel palpitation.
What occurs is that, primarily based on the literature, in the event that they take [it] on each day foundation, the physique isn’t clearing as a result of it is clearing sluggish, it may again up after which it may provide you with a aspect impact.”
• Your genotype dictates which type of vitamin Okay is best — From Shah’s findings, he famous that “People who find themselves ApoE genotype 2/2, primarily based on the literature, they’re higher off with MK-4 as a result of it clears quick. Now, if you’re 2/2 — the one means we’re going to know what sort of ApoE genotype we supply is we have to get examined, and it is a as soon as in a lifetime check.”10
• Prime sources of MK-4 — MK-4 is a short-chain type of vitamin K2 present in animal merchandise similar to meat, eggs, liver and dairy.11,12 Nonetheless, it has a brief organic half-life, which makes it a poor candidate as a dietary complement. Nonetheless, MK-4 from meals is necessary for good well being because it performs a task in gene expression. For instance, analysis has discovered it helps decrease your threat of liver most cancers.13
• Prime sources of MK-7 — In the meantime, MK-7 is a longer-chained vitamin K2 present in fermented meals similar to sauerkraut, sure cheeses and natto. It is produced by particular micro organism in the course of the fermentation course of. Nonetheless, not all strains of micro organism make it, so not all fermented meals will present it.14
Make Certain Calcium Goes to the Proper Locations
If you would like sturdy bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. With out it, calcium leads to all of the incorrect locations — clogging your arteries as a substitute of strengthening your bones. The excellent news is, you might have management over this. By making a couple of easy changes, the calcium you ingest will give you the results you want, not in opposition to you.
1. Get sufficient vitamin K2 from the proper sources — Your physique wants K2 to activate the proteins that direct calcium into your bones and maintain it out of your arteries. The perfect pure sources are natto, exhausting cheeses like Gouda, egg yolks and organ meats.
For those who do not often eat these meals, think about a high-quality vitamin K2 complement. For those who go for an oral K2 complement, it is best taken along with your night meal, together with any vitamin D and/or calcium and magnesium you are taking.
2. Steadiness your nutritional vitamins D3 and K2 consumption — If you’re supplementing with calcium and vitamin D3 however not vitamin K2, you make an enormous mistake. Vitamin D3 will increase calcium absorption, however, as mentioned, you want K2 to forestall that further calcium from going the place it would not belong.
All the time guarantee that for each 5,000 IUs of vitamin D3 you are taking, you are additionally getting round 180 micrograms (mcg) of vitamin K2. This retains calcium metabolism in stability and prevents calcification the place you do not need it.
3. Eradicate vegetable oils and processed meals — An excessive amount of linoleic acid (LA), present in vegetable oils like soybean, canola and corn oil, damages your arteries, making them extra weak to calcium buildup.
Processed meals are full of these inflammatory oils, so eliminating them out of your weight-reduction plan is without doubt one of the finest methods to help your coronary heart and total well being. As an alternative, prepare dinner with saturated fat like grass fed butter, ghee or tallow, and keep away from something that lists vegetable oil as an ingredient.
4. Get extra magnesium to maintain calcium in examine — Together with vitamin K2, magnesium is one other key to correct calcium regulation. It helps forestall calcium from accumulating in mushy tissues. For those who’re not getting sufficient magnesium, your physique struggles to correctly use each nutritional vitamins K2 and D3.
The simplest technique to discover your best magnesium dose is through the use of magnesium citrate — slowly rising the quantity till you discover unfastened stools, then backing off barely. As soon as you understand your threshold, you’ll be able to change to different types of magnesium, similar to magnesium threonate (which does not trigger unfastened stools), for higher mind and bone advantages.
For those who’re consuming a balanced weight-reduction plan with dairy, leafy greens and bone broth, you most likely do not want further calcium. As an alternative, give attention to getting the proper co-factors talked about above, and let your physique deal with the remainder naturally.
Continuously Requested Questions on Vitamin K2 and Bone Well being
Q: Why is vitamin K2 necessary for bone well being?
A: Vitamin K2 performs an important position in directing calcium to the bones, the place it strengthens bone mineral density (BMD) and reduces fracture threat. With out enough K2, calcium accumulates in arteries as a substitute, rising the danger of each osteoporosis and heart problems.
Q: How does vitamin K2 influence bone density and fracture threat?
A: Research present that vitamin K2 supplementation improves BMD and considerably reduces fractures, particularly in older adults and postmenopausal ladies. It prompts osteocalcin and matrix Gla protein (MGP), which guarantee calcium binds to bones moderately than accumulating in arteries.
Q: What components have an effect on vitamin K2 absorption within the physique?
A: Genetics, particularly the ApoE genotype, affect how shortly your physique clears vitamin K2. People with ApoE 3/4 or 4/4 genotypes clear K2 sooner and can want greater doses, whereas these with ApoE 2/2 clear it slowly and are higher suited to the MK-4 type of vitamin K2.
Q: What are the perfect sources of vitamin K2?
A: Pure sources of vitamin K2 embrace fermented meals like natto, cheese made out of grass fed dairy, egg yolks and organ meats. For supplementation, MK-4 has a shorter half-life and is best suited to quick K2 metabolizers, whereas MK-7 stays within the physique longer and is preferable for slower metabolizers.
Q: How can I guarantee calcium is used correctly in my physique?
A: To direct calcium to bones and forestall arterial calcification, preserve a stability of nutritional vitamins K2, D3 and magnesium. Goal for 180 mcg of vitamin K2 for each 5,000 IUs of D3. Additionally, keep away from processed meals and vegetable oils, which contribute to arterial injury and improper calcium distribution.
