The Crucial Importance of Vitamin K2 for Health and Disease
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Last year, I authored an article highlighting the advantages of vitamin K2 for structural health. Several readers from the health community indicated that their doctors recommended it for other ailments and expressed interest in my research on K2. Having studied this vitamin extensively, particularly its influence on brain and heart health, I felt compelled to summarize my literature review in straightforward terms.
Vitamin K has been recognized for approximately 80 years for its essential role in blood coagulation. However, recent findings of various Vitamin K forms have revealed its crucial functions beyond clotting. Emerging research indicates that Vitamin K2 provides protection to multiple organs, addressing numerous health issues and preventing related deficiencies.
While many trials have produced promising outcomes with Vitamin K2, the precise mechanisms by which it operates within the body remain unclear. Notably, global health organizations like WHO, FDA, and EFSA have established recommended intake levels for Vitamin K mainly based on K1’s role in clotting, potentially overlooking K2’s unique properties. Numerous scientists advocate for a reevaluation of this practice.
Vitamin K2 extends its contribution to the functions of Vitamin K beyond blood clotting. Although K1 and K2 were traditionally seen as linked, they serve different roles in the body. This newfound understanding of Vitamin K’s extensive impact may offer fresh insights into health and disease. Recognizing the differences between K1 and K2 is essential for global health authorities and deserves further exploration. Additional research is necessary to deepen understanding and inform dietary recommendations.
Among the various forms of Vitamin K, MK-7 is notable for its superior absorption and bioavailability. In a comparative study, both K1 and MK-7 were absorbed within two hours; however, MK-7 exhibited significantly higher blood concentrations—approximately ten times greater than K1.
In contrast to MK-4 and longer-chain menaquinones (MK-8 and MK-9), K1 displayed greater variability in individual blood concentrations and was absorbed less efficiently. Meanwhile, MK-7 and MK-9 persist longer in the bloodstream than K1, allowing for extended availability in different body tissues.
Not all menaquinones are absorbed uniformly. Unlike MK-7, MK-4 does not elevate serum levels, whereas MK-7 raises and maintains higher levels for several days, contributing to overall Vitamin K levels in the body. Despite its extended half-life attributed to its lipid affinity, MK-9 is not absorbed effectively due to its high fat solubility.
As highlighted by the National Library of Medicine, research on Vitamin K2 has surged in the last two decades for compelling reasons, which I will elaborate on in this narrative.
Following this brief overview, I will summarize the role of Vitamin K2 in various health conditions related to different organs and systems in simple terms. As requested by readers, scientific references with links to journals are provided at the end for those keen on additional research.
1 — Cognitive Function and Neurological Health
I will commence with this topic, as it piqued my interest in cognitive science. Laboratory studies have revealed that Vitamin K2 has a protective effect on neurons. For example, MK-4, a variant of Vitamin K2, enhances energy production and mitigates a mutation linked to Parkinson’s disease.
Recent studies have discovered a new mechanism by which Vitamin K2 protects neurons via a specific P38 MAP kinase pathway. Additionally, various forms akin to Vitamin K2 have been identified as significant in developing nerve cells.
A pioneering study assessed Vitamin K2 in nerve activity involving 45 multiple sclerosis (MS) patients and 29 healthy controls. Researchers found significantly lower levels of K2 in MS patients compared to age- and gender-matched counterparts.
Furthermore, K2 levels correlated with neurological symptoms and damage to the optic nerves. These findings suggest that Vitamin K2 may play a vital role in developing and managing neurological disorders.
2 — Immune System Function
Recent investigations outside the body have unveiled a new function of Vitamin K2 in regulating the immune system. Initially, MK-7 was shown to influence the expression of immune-related molecules such as TNF-?, IL-1?, and IL-1?. Expanding on this, Vitamin K2 was found to reduce T-cell proliferation in healthy individuals, unlike Vitamin K1, which did not exhibit the same outcome.
This discovery was corroborated by research involving T-cells from children with atopic dermatitis and patients undergoing dialysis.
In both situations, Vitamin K2 diminished the number of active T-cells and their proliferation. This growing body of evidence indicates that Vitamin K2 may serve as a regulator of immune responses.
However, the mechanisms through which Vitamin K2 achieves this are still unclear and warrant further exploration. This emerging understanding could potentially unveil new pathways by which Vitamin K2 impacts immune function, but more research is necessary for comprehensive understanding.
3 — Chronic Kidney Disease
Vitamin K2 may significantly enhance kidney health and provide new strategies for managing chronic kidney disease (CKD).
The level of dp-ucMGP (a biomarker) is recognized as an indicator of Vitamin K deficiency, initially noted in CKD patients. As CKD advances, dp-ucMGP levels in the bloodstream tend to rise.
Supplementation of Vitamin K2 has demonstrated positive effects by improving renal artery function and preventing further calcification in these arteries, benefiting kidney health.
Moreover, studies suggest that Vitamin K2 supplementation may enhance glomerular filtration, another critical aspect of kidney function.
The potential role of Vitamin K2 in treating CKD is promising, and ongoing large-scale studies are investigating its therapeutic effects on CKD patients.
4 — Type II Diabetes
Long-term Vitamin K2 use has been associated with a reduced risk of developing type II diabetes. In the most extensive study involving 38,000 participants aged 20 to 70, a daily intake of just 10 µg of K2 lowered the risk of diabetes by 7%.
Researchers are working to unravel how Vitamin K2 achieves this effect. It is known that Vitamin K2 activates osteocalcin, which in laboratory studies has been linked to stimulating pancreatic beta cell growth, increasing insulin production, and encouraging the expression of CyclinD1, a protein involved in cell cycle regulation.
The exact mechanisms through which Vitamin K2 influences diabetes are still under investigation. One hypothesis suggests that osteocalcin, along with lectin and adiponectin hormones, forms a complex network affecting glucose metabolism, which Vitamin K2 may influence.
These recent findings indicate that Vitamin K2 may be instrumental in managing glucose levels and diabetes; however, further research is needed to fully comprehend these mechanisms.
5 — Cancers
Vitamin K2 has been explored in cancer treatment. Laboratory studies have shown that K2 can inhibit the growth and spread of various cancer cell types.
The mechanisms through which it operates against cancer, involving pathways such as protein kinase A and protein kinase C, have been reviewed. In clinical settings, incorporating vitamin K2 into standard cancer treatments has been shown to reduce cancer progression in patients who achieved complete remission.
Notably, Vitamin K2’s anticancer effects are not limited to one type but have demonstrated promise across various cancers, suggesting its potential as a complementary therapy in standard cancer care.
6 — Liver Health
Vitamin K is well-known for its role in the liver, primarily linked to producing clotting factors and activating specific proteins. Most research has concentrated on K1, but K2 appears more potent and may function similarly within liver tissues.
Recent investigations into Vitamin K2 suggest it may support liver cell regeneration and development, highlighting its importance in liver growth. Some trials indicate that MK-4 could effectively combat liver cancers associated with cirrhosis, whether alcohol-related or not.
A trend is emerging in utilizing vitamin K2 supplements to address liver cirrhosis, but more studies are necessary to confirm its relevance and clarify how vitamin K2 impacts liver conditions.
7 — Obesity and Weight Management
There appears to be a potential relationship between osteocalcin and adiponectin, though the precise nature of their interaction remains uncertain.
In studies involving mice, increasing levels of uncarboxylated osteocalcin (ucOC) led to reduced fat and improved glucose metabolism. Similarly, in rats, supplementation with Vitamin K1 and MK-4 resulted in decreased overall fat and triglyceride levels.
Researchers identified a specific factor (VKORC1L1) that promoted fat cell formation. When this factor was diminished, Vitamin K2 levels within cells increased, inhibiting the development of immature fat cells. Human studies also support that Vitamin K2 supplementation may positively influence body weight, waist circumference, body composition, visceral fat, and diabetes.
These findings suggest that Vitamin K2 may enhance the body’s management of glucose and fat for weight control, although further investigation is necessary for confirmation.
8 — Bone Health (Degeneration and Fractures)
As discussed in my previous articles, maintaining robust bones is crucial for preventing osteoporosis, particularly with advancing age.
Vitamin K2 can improve bone quality, thereby decreasing fracture risk, as evidenced in studies focusing on individuals over 50. I previously shared six tips to mitigate osteoporosis risk and promote stronger bones.
Research indicates that newborns typically have lower levels of Vitamin K, including both K1 and K2, leading to potential deficiencies. Correcting this deficiency is vital, especially for Vitamin K2, as it aids in proper bone development and mineralization. Insufficient Vitamin K2 in infants could negatively impact their bone health and development.
Mutations in Vitamin K-dependent enzymes may lead to birth defects affecting bone and cartilage development, further supporting this notion. In laboratory studies, Vitamin K2 treatment has been shown to foster the growth of bone-forming cells. While the exact mechanisms remain under investigation, a protein known as osteocalcin plays a significant role in bone function.
Ongoing population studies aim to provide more insights into how Vitamin K2 influences bone development, health, and maintenance, enhancing our understanding of its role in sustaining strong and healthy bones.
9 — Cardiovascular Health
I have left this topic for last, as cardiometabolic diseases are major contributors to mortality and morbidity. Heart disease, for example, ranks among the leading causes of death globally. I have previously written extensively about these diseases, so I will summarize the key risk factors here.
In this context, the crucial point is that calcification in blood vessels is a detrimental process associated with cardiovascular disease. Vitamin K2-dependent proteins activate a protective mechanism against this calcification, safeguarding our blood vessels.
Studies using Vitamin K2 (MK-7) have consistently demonstrated its long-term protective effects against calcification in both healthy individuals and those with health conditions. Additionally, Vitamin K2 has been linked to a reduced risk of developing cardiovascular disease and has shown potential in reversing arterial stiffness and enhancing blood vessel flexibility, especially with supplementation.
Interestingly, among various forms of Vitamin K, only K2 has proven effective in promoting cardiovascular health, while K1 has not. The significant role of K2 in heart health is well-documented.
Ongoing large-scale studies worldwide continue to investigate Vitamin K2’s effects on cardiovascular conditions, aiming to provide more concrete evidence supporting its role in preventing cardiovascular problems.
Conclusions and Takeaways
For over 80 years, the scientific community has recognized Vitamin K for its essential role in blood clotting. Health organizations have established recommended intake levels for Vitamin K based primarily on maintaining clotting functions. However, the identification of different Vitamin K forms has revealed broader roles beyond clotting, particularly regarding Vitamin K2's benefits for heart health and bone density.
Though historically regarded as a single entity, K1 and K2 can have markedly different effects on the body. Understanding the distinctions between K1 and K2 is crucial for global health organizations and should continue to be explored through ongoing research.
Studies have clarified that K2 stands out for its actions beyond the liver, extending to other organs and systems. Increasing evidence suggests that Vitamin K2 participates in numerous bodily processes and may confer protection to various organs.
While this new facet of Vitamin K appears promising, whether it will lead to groundbreaking health discoveries remains to be seen. Despite favorable results in many trials involving Vitamin K2, scientists are still working to elucidate its precise functions within the body.
In summary, Vitamin K2 displays considerable potential in a range of bodily functions, but further research is essential to fully understand its mechanisms and potential in treating and preventing diseases across various systems.
Gut bacteria generate Vitamin K2, akin to several other vitamins. Health experts advocate obtaining vitamins primarily from dietary sources, while considering supplementation guided by qualified professionals if dietary intake is insufficient.
Key sources of Vitamin K2 include fermented foods like natto and animal products such as eggs, poultry, red meat, fatty dairy, and organ meats like beef liver. I do not require supplementation as I consume these products regularly. However, individuals with specific dietary restrictions or limited gut synthesis may need to consider supplementation as a crucial nutrient discussed in this article.
I have covered numerous other nutrients that may be of interest, as outlined in the attached list.
Valuable Nutrients and Supplements
Thank you for taking the time to read my insights. I wish you a healthy and fulfilling life.