For many years, the standard recommendation for optimum bone well being has been to take calcium dietary supplements — however the truth is that with out the best co-factors, like vitamin K2, this nutrient would not find yourself strengthening bones, and will trigger harm as an alternative.
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. That is why individuals with low vitamin K2 ranges typically 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 In opposition to Fractures
A assessment revealed 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 centered on how K2 influences calcium utilization within the physique, making certain that this important mineral strengthens bones moderately than accumulating in arteries.1
• Vitamin K2 strengthens skeletal perform — The examine analyzed a inhabitants of older adults, who’re significantly susceptible to bone loss and fractures. They discovered that contributors who commonly consumed vitamin K2, whether or not by 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 — Probably the most hanging findings was the measurable enhance in BMD amongst these supplementing with K2. Bone density improved considerably inside months, decreasing the probability of fractures over time. People with low K2 consumption had indicators of weakened bone construction, making them extra vulnerable to breaks from minor falls or accidents.
• Threat of fractures is lowered — The examine additionally checked out fracture charges over time. Members with greater K2 consumption had fewer fractures, significantly within the hip and backbone, two of probably the most susceptible areas in getting older people.
The distinction was vital — these with inadequate K2 consumption skilled practically twice as many fractures as those that maintained enough ranges. This means that K2 not solely improves bone density but in addition enhances bone power 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 stop 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 stated, “[W]e discover that an enough provide of vitamin Ok, on prime 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 Ok interplay in bone well being is required.”2
Issues and Challenges Concerning Vitamin K2 Absorption
Nonetheless, there are vital challenges on the subject of optimizing vitamin K2. For instance, testing is not broadly accessible, as most medical doctors don’t take into account it a part of routine well being screenings. There are additionally particular person elements that have an effect on your capability to make the most of K2, one in every of which is your genetics.
• The journey to testing vitamin K2 — Within the video above, Nadir Shah, a licensed structural engineer and academic guide who runs the YouTube channel “Information 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) turned curious if they’re assembly the optimum ranges of vitamins — significantly for vitamin K2.3
• Vitamin K2 testing is difficult — In accordance with Shah, “There isn’t any such check that which may check all of the micronutrients and all of the nutritional vitamins, all of the minerals, as a result of I have been looking these assessments, principally within the insurance coverage literature, medical health insurance, which I am lined with, and there is none principally.
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 isn’t a check for vitamin K2,” Shah defined.4
After an intensive search, Shah was capable of finding two labs that supplied testing for K2 — Genova Diagnostic and Vibrant Labs of America. Nonetheless, there isn’t a separate K2 check; it is really a part of a micronutrient panel check that prices practically $400. What’s extra, the check must be prescribed by a doctor.5
• Discovering an answer — In accordance 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 stage. I got here OK in vitamin K2, however my spouse was a bit quick. She was OK on the serum stage, after I say serum stage means it is the blood stage, however on the blood cells on the mobile stage, she falls quick. And that was an alarming level for me …”
As Shah and his spouse have been taking the identical dose, he then sought solutions as to why there was such a major distinction of their ranges. Her mobile ranges of this nutrient weren’t reaching the optimum quantity, which suggests it isn’t activating the vitamin Ok-dependent proteins, matrix GLA protein and osteocalcin. It took him months, however he ultimately discovered the reply in a analysis paper.6
The Function of ApoE Genotype in Vitamin K2 Absorption
Your apolipoprotein E (ApoE) genotype is likely 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 could 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 accordance with Shah, “There are genotypes which we now have inherited from mother and pa. There are principally 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 gradual; significantly, their clearance price may be very gradual. Now, 3/3 are usually neither gradual 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 implies 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 light-weight bulb went on,” Shah says.8
Many individuals have no idea their ApoE genotype as a result of it isn’t a typical diagnostic check. Nonetheless, getting examined gives useful 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 recollects their story, “Since 2021, we did one other DEXA scan. Her osteopenia stopped progressing at two areas. That is an excellent signal. Superb signal. As a result of if … the T-score would not go within the damaging additional, it implies that it has stopped. It implies that she is getting sufficient K2 …”
• Boosting your vitamin K2 consumption has no negative effects — In accordance with Shah, his spouse is “consuming natto as effectively. 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 method. I elevated despite the fact that I used to be okay, however I elevated as a result of there isn’t a, we do not really feel any facet impact, nothing by any means.”9
He provides that understanding your ApoE genotype can be helpful for different facets 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 aid you make higher selections about your weight-reduction plan, dietary supplements, and total life-style.
The Sort 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 types 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 just 4 hours and MK-7’s half-life is 72 hours. It stays within the system within the physique longer … So, it implies 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 once 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 day by day foundation, the physique isn’t clearing as a result of it is clearing gradual, it’ll again up after which it’ll provide you with a facet impact.”
• Your genotype dictates which type of vitamin Ok is healthier — 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, in case you are 2/2 — the one method we’re going to know what kind 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 vital for good well being because it performs a job 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 throughout the fermentation course of. Nonetheless, not all strains of micro organism make it, so not all fermented meals will present it.14
Easy methods to Make Positive Calcium Goes to the Proper Locations
If you’d like sturdy bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. With out it, calcium results in all of the improper locations — clogging your arteries as an alternative of strengthening your bones. The excellent news is, you will have management over this. By making a number of easy changes, the calcium you ingest will give you the results you want, not towards you.
1. Get sufficient vitamin K2 from the best sources — Your physique wants K2 to activate the proteins that direct calcium into your bones and hold it out of your arteries. One of the best pure sources are natto, onerous cheeses like Gouda, egg yolks, and organ meats.
In the event you do not commonly eat these meals, take into account a high-quality vitamin K2 complement. In the event you go for an oral K2 complement, it is best taken together with your night meal, together with any vitamin D and/or calcium and magnesium you take.
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 stop that further calcium from going the place it would not belong.
All the time ensure that for each 5,000 IUs of vitamin D3 you’re taking, you are additionally getting round 180 micrograms (mcg) of vitamin K2. This retains calcium metabolism in steadiness 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 susceptible to calcium buildup.
Processed meals are full of these inflammatory oils, so eliminating them out of your weight-reduction plan is likely one of the greatest 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 test — Together with vitamin K2, magnesium is one other key to correct calcium regulation. It helps stop calcium from accumulating in delicate tissues. In the event you’re not getting sufficient magnesium, your physique struggles to correctly use each nutritional vitamins K2 and D3.
The best approach to discover your superb magnesium dose is by utilizing magnesium citrate — slowly growing the quantity till you discover free stools, then backing off barely. As soon as you realize your threshold, you’ll be able to change to different types of magnesium, similar to magnesium threonate (which does not trigger free stools), for higher mind and bone advantages.
In the event you’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, deal with getting the best co-factors talked about above, and let your physique deal with the remainder naturally.
Incessantly Requested Questions on Vitamin K2 and Bone Well being
Q: Why is vitamin K2 vital for bone well being?
A: Vitamin K2 performs a vital 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 an alternative, growing the chance 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 elements 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 most effective sources of vitamin K2?
A: Pure sources of vitamin K2 embody 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 healthier 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 stop arterial calcification, keep a steadiness of nutritional vitamins K2, D3, and magnesium. Purpose 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 harm and improper calcium distribution.
