Vitamin K & Osteoarthritis Relief

I have recently had a little run in with the wonderful diagnoses of early, mild Osteoarthritis in my left knee! I used to enjoy lots of running in my 20’s, so whether it’s a result of this or just of ageing in general/wear and tear etc, none the less it will potentially cause me some jip in these next decades of my ageing body if I’m not aware and cautious of the consequences of my actions now! So I’ve decided to throw myself into learning all there is to know about Arthritis in general, most notably, Osteoarthritis, and what can relieve the signs and symptoms of the deteriorating condition.

In researching Osteoarthritis, I kept coming across some amazing reviews and studies of people turning to Vitamin K2 for potential relief from Arthritic symptoms. So I have decided to delve into this particular supplement and share my findings! Join me now for some cool information, revelations and ways to implement this awesome supplement if you aren’t already doing so. Let’s go…

Understanding Osteoarthritis

Osteoarthritis (OA) is the most common form of arthritis, affecting millions of people worldwide (mainly older adults, but not specific to). It is a degenerative joint disease characterised by the gradual breakdown of cartilage, the flexible tissue that cushions the ends of bones. As cartilage deteriorates, bones begin to rub against each other, leading to pain, stiffness, and reduced joint mobility. Over time, the condition can cause changes in bone structure, such as the formation of osteophytes (bone spurs), further exacerbating joint dysfunction.

Osteoarthritis most commonly affects weight-bearing joints, such as the knees, hips, and spine, though it can also impact the hands and other joints. While it is often associated with ageing, various factors contribute to its development, including genetics, metabolic health, and inflammatory processes. Understanding the underlying causes is essential in managing and potentially slowing its progression.

Causes & Risk Factors

Several factors contribute to the onset and progression of Osteoarthritis:

Ageing – (Sorry to say it!) The risk of OA increases with age due to the cumulative wear and tear on joints.

Genetics – Some individuals inherit a predisposition to weaker cartilage or inefficient joint repair mechanisms.

Obesity – Excess body weight places additional stress on weight-bearing joints, accelerating cartilage breakdown.

Joint Injury or Overuse – Repetitive movements, previous injuries, or occupational strain can contribute to joint degeneration.

Inflammation – Chronic low-grade inflammation can accelerate cartilage degradation.

Hormonal Changes – Women, particularly post-menopausal, are at higher risk due to hormonal fluctuations affecting bone and joint health.

Conventional Treatments & Their Limitations

Current treatments for Osteoarthritis primarily focus on symptom management rather than reversing the condition. These include:

Pain Relief Medications – Nonsteroidal anti-inflammatory drugs (NSAIDs) and paracetamol help alleviate discomfort but do not address the root cause. Long-term use may lead to gastrointestinal issues or cardiovascular risks.

Physiotherapy – Exercise and rehabilitation programmes improve mobility and strengthen the muscles surrounding affected joints. Implementing them in the long term too, making them your new routine, will do wonders for the areas you’re focusing on. Physiotherapy really can work, and you can add/take away stuff you’d prefer, work it to suit you, but keep it up!

Steroid Injections – Corticosteroid injections provide temporary relief but may weaken cartilage over time. My mum is an example here, she has had these in her wrists but unfortunately they really don’t provide long term relief, which begs the question, do you just continue with these injections indefinitely?

Surgical Interventions – In severe cases, joint replacement surgery may be necessary, though it carries risks and requires significant recovery time.

Given these limitations, researchers seem to be exploring alternative approaches to support joint health at a deeper level, with Vitamin K2 emerging as a promising nutrient for Osteoarthritis management. The Physiotherapist I have seen even mentioned it to me as a supplement to seriously consider, so it’s definitely garnering the awareness it deserves!

The Role of Vitamin K2 in Joint Health

Vitamin K2, a lesser-known but essential fat-soluble vitamin, has gained attention for its role in bone and cardiovascular health. Recent studies indicate that it may also play a vital role in joint health and osteoarthritis prevention.

Unlike Vitamin K1 (which is primarily involved in blood clotting), Vitamin K2 (menaquinones) is essential for calcium metabolism. It activates proteins such as matrix Gla-protein (MGP) and osteocalcin, which help regulate calcium deposition. This is particularly significant in osteoarthritis for several reasons:

Preventing Calcification in Joints – Osteoarthritis is not just about cartilage wear; studies show that joint calcification is a key factor in disease progression. Vitamin K2 helps inhibit abnormal calcium deposits in joints, reducing stiffness and maintaining joint function.

Supporting Cartilage Health – Cartilage contains Vitamin K-dependent proteins, which are essential for maintaining its structure and resilience. A deficiency in Vitamin K2 may contribute to weaker, more fragile cartilage, increasing susceptibility to degeneration.

Reducing Inflammation – Osteoarthritis is increasingly recognised as an inflammatory condition. Vitamin K2 has been found to exert anti-inflammatory properties, potentially slowing disease progression.

Enhancing Bone Strength – Since Osteoarthritis affects not only cartilage but also underlying bone, Vitamin K2’s ability to improve bone mineralisation and reduce bone loss can be beneficial for joint stability.

Scientific Evidence Supporting Vitamin K2 for Osteoarthritis

Several studies highlight the potential benefits of Vitamin K2 for joint health. A study published in Arthritis & Rheumatology found that low Vitamin K levels were associated with increased Osteoarthritis severity and progression. Research in the American Journal of Clinical Nutrition suggested that individuals with higher dietary Vitamin K intake had a lower risk of developing Osteoarthritis. Lastly, experimental studies indicate that Vitamin K2 supplementation may reduce cartilage degradation markers, supporting its role in slowing disease progression.

Dietary Sources & Supplementation

Vitamin K2 is found in specific foods, mainly of fermented or animal origin, including:

• Natto (fermented soybeans) – The richest natural source of Vitamin K2 (particularly MK-7).
• Cheese (especially Gouda, Brie, and Edam) – A good source of MK-4 and MK-7 forms.
• Egg yolks and liver – Contain smaller amounts of Vitamin K2.
• Fermented vegetables and dairy products – May provide variable amounts.

Since inflammation accelerates Osteoarthritis, combine Vitamin K with:

• Omega-3s (Fish, Flax, Chia) – Reduces joint inflammation
• Magnesium – Combining Vitamin K2 with Magnesium can optimise calcium metabolism, bone health, and cardiovascular function.
• Collagen/ Bone Broth – Supports cartilage repair
• Regular Movement – Helps joint lubrication

For those who struggle to obtain sufficient Vitamin K2 through diet, supplementation may be your best option. The MK-7 form of Vitamin K2 is particularly effective due to its long half-life, ensuring sustained activity in the body. Here you can take a look at our Vitamin K1 & K2 Supplement.

Considerations of Incorporating Vitamin K2 for Osteoarthritis Relief

If considering Vitamin K2 supplementation for osteoarthritis, keep the following in mind

• Choose a high-quality supplement – As previously mentioned, look for MK-7 as it has better bioavailability.
• Pair it with healthy fats – Since Vitamin K2 is fat-soluble, consuming it with meals containing healthy fats enhances absorption.
• Combine with Vitamin D3 – Vitamin D3 works synergistically with K2 to regulate calcium metabolism, directing calcium to bones and away from soft tissues.
• Maintain a balanced diet – Incorporating nutrient-rich foods alongside supplementation supports overall joint health.

The Role of GLP & MGP Protein

Gla-rich protein (GRP) and matrix Gla protein (MGP) play crucial roles in maintaining joint and cartilage health, particularly in the context of Osteoarthritis (OA). Both of these proteins are vitamin K-dependent proteins, meaning they require vitamin K2 for activation. Their primary function is to regulate calcium deposition in tissues, preventing abnormal calcification that contributes to joint degeneration.

Matrix Gla Protein (MGP) & Its Role in Osteoarthritis

MGP is a key inhibitor of vascular and soft tissue calcification, including in the joints. In osteoarthritis, increased calcification within the joint structures is a significant factor in disease progression. When MGP is activated by vitamin K2, it prevents the deposition of calcium in cartilage and joint tissues. However, in cases of vitamin K deficiency, inactive MGP fails to inhibit calcification effectively, leading to the formation of bone spurs (osteophytes) and cartilage stiffening, which worsen OA symptoms.

Additionally, MGP has anti-inflammatory properties and is involved in cartilage homeostasis, helping to protect joint structures from further degradation. Research has shown that low levels of active MGP are associated with increased joint damage and OA severity.

Gla-Rich Protein (GRP) & Its Role in Osteoarthritis

GRP is another vitamin K-dependent protein that plays a role in inhibiting calcification and inflammation in soft tissues, including cartilage. It is found in high concentrations in synovial fluid, cartilage, and the extracellular matrix of joints. GRP functions as a protective factor, reducing inflammatory processes and enhancing cartilage resilience.

In osteoarthritis, GRP helps prevent:

• Calcification of cartilage, which contributes to joint stiffness and reduced mobility.
• Inflammation-induced cartilage breakdown, slowing disease progression.
• Degradation of the extracellular matrix, which maintains the structural integrity of cartilage.

How Does Vitamin K2 Support MGP & GRP in Osteoarthritis?

Since both MGP (Matrix Gla Protein) and GRP (Gla-Rich Protein) require vitamin K2 for activation, ensuring adequate vitamin K2 intake is essential for maintaining healthy joint function. Without sufficient vitamin K2, these proteins remain in their inactive form, leading to increased joint calcification, stiffness, and inflammation, all of which contribute to Osteoarthritis progression.

By supporting the activation of MGP and GRP, vitamin K2 helps to prevent cartilage calcification, keeping joints more flexible. It can reduce inflammation, protecting cartilage from further damage. Lastly, it can support overall joint health, slowing the progression of Osteoarthritis.

Both Matrix Gla protein (MGP) and Gla-rich protein (GRP) are vital for protecting joints from calcification and inflammation, two key drivers of Osteoarthritis progression. Since these proteins rely on vitamin K2 for activation, ensuring adequate levels of vitamin K2, either through diet or supplementation, may be a natural and effective strategy for supporting joint health and reducing Osteoarthritis symptoms.

While Osteoarthritis remains a challenging condition, emerging research suggests that Vitamin K2 could play a crucial role in supporting joint health, reducing calcification, and slowing disease progression. Unlike conventional treatments that merely address symptoms, Vitamin K2 targets the underlying mechanisms of Osteoarthritis, offering a safe, natural, and promising approach to joint preservation. Incorporating Vitamin K2 through diet and supplementation, alongside a healthy lifestyle, may provide long-term benefits in managing osteoarthritis and improving overall joint function. As research continues to unfold, this essential nutrient stands as a new hope for osteoarthritis relief, and I’m all for it.