Vitamin K1 & K2 - Essential for Your Health

While many people, particularly those who frequent this website, are familiar with well-known nutrients like vitamins C, B and E, the significance of Vitamins K1 and K2 often flies under the radar. It’s high time we cast a spotlight on these vital vitamins and explore their remarkable contributions to our overall health. Join me on a journey to uncover the benefits of K1 and K2, two nutrients that deserve our attention and appreciation. Let’s dig deeper into the fascinating world of these vitamins and discover what they can do to enhance our well-being! Vitamin K is a vital nutrient that plays a critical role in promoting overall health and well-being. It is particularly important for the activation of proteins that aid in blood clotting and support the integrity of bones. This essential vitamin exists in two primary forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). While vitamin K1 is primarily found in leafy greens and certain vegetables, Vitamin K2 encompasses a range of sub-forms, known as menaquinones, designated from MK-4 to MK-13.

Of these, menaquinones MK-7 through MK-13 are predominantly derived from the fermentation process carried out by gut bacteria. These forms of Vitamin K2 can also be found in various fermented foods, such as natto, specific cheeses, sauerkraut, and some fermented dairy products. In contrast, MK-4, the most well-studied form of Vitamin K2, is not produced by gut bacteria; it is mainly sourced from animal-based foods, including eggs, dairy products (such as butter and cheese), and certain meats, particularly organ meats like liver. The distinction between Vitamin K1 and K2 goes far deeper than mere dietary sources; their functions within the body are notably different. Vitamin K1 primarily supports the critical process of blood coagulation, an essential mechanism that prevents excessive bleeding during injury. On the other hand, Vitamin K2 contributes significantly to both bone and cardiovascular health by promoting the proper utilisation of calcium. It acts like a guide, directing calcium to strengthen your bones while preventing it from accumulating in the arteries, where it can lead to calcification and cardiovascular disease.

The health benefits of Vitamin K2 extend to its impressive ability to enhance bone density and protect against vascular calcification. By aiding in the carboxylation of proteins such as osteocalcin and matrix Gla-protein (MGP), Vitamin K2 helps these proteins effectively bind with calcium. This dual action is paramount for maintaining heart health by preventing artery hardening and for ensuring strong, resilient bones, making it a key player in the prevention of osteoporosis, a condition characterised by weakened bones and increased fracture risk. Despite the critical importance of Vitamin K, many people find themselves deficient in this essential nutrient. Unfortunately, conventional methods for determining Vitamin K levels in the body, such as measuring prothrombin time, a test that assesses how quickly the blood clots, primarily reflect the activity of Vitamin K1 in the liver. These tests fall short of capturing the vital roles of vitamin K2 in various tissues, complicating the picture of individuals’ true Vitamin K status.

Moreover, the absorption and metabolism of Vitamin K can vary significantly among people, making it challenging to accurately assess specific supplementation needs. Symptoms of Vitamin K deficiency, like easy bruising or unusual bleeding, are often misinterpreted as indicators of other health conditions, leading to potential misdiagnoses. The lack of standardised testing methods for Vitamin K2 further complicates the identification of deficiencies, resulting in missed opportunities for timely interventions and proactive health management. Understanding the nuanced roles of Vitamin K, particularly K2, can have profound implications for your health. By embracing sources rich in both forms of Vitamin K and recognising the importance of proper testing, you can better safeguard against potential deficiencies and actively support your well-being.

The Exceptional Advantages of Vitamin K2

A recent review published in the International Journal of Molecular Sciences illuminated the critical distinctions and unique advantages of Vitamin K2 in contrast to Vitamin K1, emphasising the burgeoning recognition of K2 as vital for holistic health. The research explored how these two forms of Vitamin K diverge in their absorption, distribution, and overall effects on the human body. Vitamin K2 emerges as a standout performer, particularly renowned for its remarkable ability to enhance bone density. While Vitamin K1 is primarily associated with blood clotting, Vitamin K2 takes on a much broader and more significant role by activating osteocalcin, a protein essential for binding calcium to the bone matrix. This process not only fortifies bones but also substantially diminishes the risk of fractures, highlighting why K2 is considered far more effective in improving overall bone quality compared to its counterpart.

In addition to its benefits for bone health, Vitamin K2 plays a crucial role in preventing arterial calcification, which is a condition in which calcium deposits accumulate in the arteries, potentially leading to atherosclerosis. Unlike Vitamin K1, which does not have the same regulatory effect, K2 ensures that calcium is appropriately directed towards the bones rather than building up in the vascular system. This crucial function helps maintain elasticity in the arteries, which is essential for reducing the likelihood of heart disease. The structural variations between Vitamins K1 and K2 are significant contributors to their distinct absorption rates and bioavailability. Notably, Vitamin K2, particularly in its MK-7 form, boasts a longer half-life in the bloodstream, allowing it to exert its beneficial effects over an extended period. This sustained presence enhances K2's capacity to regulate calcium distribution and support the health of extra-hepatic tissues, such as bones and blood vessels.

Emerging evidence also links Vitamin K2 to a reduced risk of certain cancers, a benefit not notably attributed to K1. Research has indicated that higher intakes of Vitamin K2 correlate with a lower incidence of specific cancer types. On a cellular level, K2 influences critical pathways, including protein kinases A and C, which are involved in cell growth and the immune response. Additionally, it supports neuronal health by leveraging the P38 MAP kinase pathway, offering potential protective effects against neurodegenerative diseases. Crucially, the review underscored that Vitamin K2 supplementation, especially in the MK-7 form, proves effective in managing conditions such as osteoporosis, atherosclerosis, and inflammatory diseases. Remarkably, it does so without the associated risks of negative side effects or concerns over overdose. This safety profile positions Vitamin K2 as a dependable option for those seeking to maintain and enhance long-term health. As the understanding of Vitamin K2 continues to evolve, it becomes increasingly clear that incorporating this vital nutrient into one’s diet may not only support bone and cardiovascular health but could also play a significant role in overall wellness and disease prevention.

Assessing the Bioavailability & Effectiveness of Different Forms of Vitamin K

A recent study published in the journal Foods delves into the unique biological functions and absorption rates of Vitamins K1 and K2, specifically focusing on their effectiveness in enhancing bone and cardiovascular health. The findings reveal that Vitamin K2, especially in its MK-7 form, boasts significantly higher bioavailability compared to the K1 that is commonly sourced from green leafy vegetables such as spinach and kale. This means that Vitamin K2 is not only absorbed more efficiently but also remains in the bloodstream significantly longer, thus amplifying its beneficial effects throughout the body. This is particularly evident when considering the long-chain menaquinones like MK-7, which can stay in your plasma for as long as 96 hours post-ingestion, an impressive duration compared to vitamin K1 and MK-4, which typically linger for only eight to twenty-four hours. This prolonged presence of vitamin K2 contributes to a sustained enhancement of bone and cardiovascular health by consistently supporting the activation of proteins responsible for maintaining proper calcium balance in the body.

Furthermore, the research underscores that both Vitamins K1 and MK-7 play a role in preventing the decline of bone mineral density. However, the protective benefits for cardiovascular health are largely attributed to long-chain menaquinones like MK-7. This distinction illuminates the superior function of Vitamin K2, particularly in mitigating arterial calcification, a critical factor in lowering the risk of heart disease. In addition, the study highlights Vitamin K2's remarkable efficacy in reducing levels of uncarboxylated osteocalcin, a significant marker for bone health, outperforming its K1 counterpart in this aspect. This enhanced capability of vitamin K2 to activate osteocalcin further emphasises its crucial role in promoting bone metabolism. The review goes on to dissect the molecular mechanisms that set these vitamins apart, revealing that Vitamin K2 activates the pregnane X receptor (PXR). This receptor plays a pivotal role in regulating the transcription of genes that are essential for synthesising extracellular matrix proteins, thereby facilitating collagen formation within osteoblasts. In essence, this intricate interplay of vitamins K2 and PXR serves as a powerful reminder of the vital role that nutrition plays in maintaining not just bone integrity, but also optimal cardiovascular function.

Differences in Transport & Absorption of Vitamins K1 & K2

Another significant aspect of the study was the comparison of transport mechanisms between vitamins K1 and K2. Vitamin K1 is primarily transported in lipoproteins rich in triacylglycerols (TGRLP) and, to a lesser extent, in high-density lipoproteins (HDL) and low-density lipoproteins (LDL). In contrast, Vitamin K2’s various forms use different lipoprotein carriers for transportation. MK-4 is uniformly distributed across all lipoprotein types, for instance, while MK-9 transitions from TGRLP to LDL over time. The sequential transport, from TGRLP to LDL, contributes to the prolonged presence of long-chain menaquinones like MK-7 and MK-9 in the bloodstream, enhancing their bioavailability and effectiveness in the body. For example, MK-7 from natto was found to accumulate in the serum at concentrations several times higher than those of Vitamin K1.

The research also addressed the absorption process of these vitamins. Vitamin K1 is absorbed mainly in the proximal part of the small intestine in the presence of bile acids, whereas there is limited data on the molecular mechanisms of vitamin K2 absorption. However, it’s suggested that Vitamin K2 is absorbed into your body through a simple movement in the last part of your small intestine and the beginning of your large intestine. This absorption is influenced by the amount of bile salts, certain types of fats and the acidity levels in your gut. Overall, the study highlights the differences between Vitamins K1 and K2, particularly in their bioavailability and specific health benefits. By demonstrating that Vitamin K2 offers greater efficacy in bone density enhancement and arterial health maintenance, the research supports the growing preference for Vitamin K2 supplementation in preventive health strategies.

The Conversion & Absorption of Vitamin K1 to K2

The human body has a remarkable ability to convert Vitamin K1 (phylloquinone) into Vitamin K2 (menaquinone), yet this transformation is not as straightforward or efficient as one might hope. In practical terms, this means that simply meeting the standard dietary recommendations for K1 will often fall short when it comes to producing adequate levels of K2. While the typical daily requirement for Vitamin K1 hovers around a modest tenth of a milligram, compelling research suggests that one may need to consume several grams of K1 to truly boost K2 levels significantly in the body. This realisation shines a light on the necessity to approach Vitamin K intake wisely. A growing body of evidence indicates that both Vitamin K1 and K2 share a critical characteristic: they are fat-soluble vitamins. To tap into their full benefits, these vitamins are best consumed alongside healthy fats. New and inventive supplement formulations, including highly-advanced Liposomal Delivery Technologies, are emerging to optimise nutrient absorption and enhance the body’s ability to utilise these vital vitamins efficiently. Here you can purchase our High-Quality Vitamin K1/K2 Complex.

The Expansive Health Benefits of Vitamin K

Recent scientific inquiries, such as a comprehensive review in Current Issues in Molecular Biology, have underscored the multifaceted roles of Vitamin K in supporting robust health. The study focused on its profound impact on critical areas, including cognitive function, cardiovascular health, bone integrity, and immune response. By elucidating the mechanisms through which Vitamin K interacts with other essential nutrients, researchers aim to enhance our understanding of the vitamin's health benefits. The review included a diverse cohort, ranging from healthy people to those managing chronic conditions. The results were striking, revealing that optimal levels of Vitamin K2 have an association with improved cognitive performance, increased bone density, healthier arterial walls, and a more vigorous immune system. Those who maintained adequate levels of Vitamin K2 exhibited advantages well beyond traditional blood clotting functions, hinting at the vitamin’s potential for holistic health. Moreover, the review had a closer look at the synergistic relationship between Vitamin K2 and Vitamin D, highlighting how these two nutrients complement each other, particularly concerning cardiovascular and skeletal health. The antioxidant properties of Vitamin K2 emerged as another critical takeaway, demonstrating its capability to shield cells from free radical damage, unstable molecules that can lead to aging and disease progression. In addition, Vitamin K2 displays impressive anti-inflammatory effects, attenuating the body's inflammatory response that can exacerbate chronic conditions like heart disease and arthritis. This supportive role in reducing inflammation enhances its value for long-term health. The review further indicated that adequate Vitamin K2 levels correlate with a decreased risk of neurodegenerative diseases, showcasing its protective role against oxidative stress, an underlying factor in disorders like Alzheimer’s and Parkinson’s disease. With these insights, it’s clear that Vitamin K2 plays an essential role in maintaining cognitive health, improving memory and learning capabilities.

Strategies for Enhancing Daily Vitamin K2 Intake

To maximise your intake of Vitamin K, especially the K2 variant known for its unique health benefits, consider the following strategies:

• Prioritise High-Quality Animal Products: Choose grass-fed and pasture-raised sources such as egg yolks, tallow, and organ meats. These foods are rich in Vitamin K2 and provide significant health advantages.
• Incorporate Specific Cheeses: Add cheeses like Gouda and Brie, which are known to be high in K2. Select versions made with animal rennet to avoid genetically modified ingredients.
• Embrace Fermented Foods: Include fermented dishes like natto in your meals. As a traditional fermented soybean product, natto is exceptionally rich in MK-7, a highly absorbable form of K2.
• Optimise Food Pairings: Enhance the absorption of K2 by pairing it with healthy fats. Also, consider foods rich in synergistic nutrients such as Vitamin D3 and magnesium to bolster absorption. For the best absorption, check out our Liposomal Vitamin D3 & K2 Supplement.
• Consider High-Quality MK-7 Supplements: If dietary sources are insufficient, a well-formulated MK-7 Supplement can help ensure you meet your daily requirements (typically 150 to 200 micrograms for most adults). MK-7 is celebrated for its high bioavailability and complex role in calcium metabolism and cardiovascular support.

The Potency of Egg Yolks - A Superior Source of MK-4

Among the range of nutrient-rich foods mentioned earlier, egg yolks stand out as one of the premier dietary sources of MK-4, an essential type of Vitamin K2 that plays a pivotal role in promoting optimal bone health, supporting cardiovascular function, and regulating calcium levels in the body. By incorporating egg yolks into your daily meals, you can make a significant impact on your MK-4 intake, which in turn bolsters various aspects of your overall well-being. However, it's important to be discerning about the sources of your eggs. Many commercially available eggs, even those labelled as free-range organic, can contain high levels of polyunsaturated fatty acids (PUFAs) due to the grains, such as soy and corn, commonly used in their diets. For the best nutritional benefits, it’s ideal to choose eggs from chickens that are raised on a natural diet of grains like rice, barley, and split peas. Personally, I consume four egg yolks daily from chickens that have been fed this healthier diet, resulting in eggs with significantly lower linoleic acid content, approximately 80% less than those from standard commercial sources. This focus on quality not only enhances my nutrient intake but also supports my overall health in a meaningful way. So, when considering adding egg yolks to your diet, prioritising the right sources is key to maximising the benefits of this nutrient powerhouse.

“Vitamin K deficiency can lead to symptoms like excessive bleeding from a wound, impaired blood clotting, and bruises on the skin.” - Vedika Premani, clinical dietician, Sir H N Reliance Foundation Hospital, Mumbai.

References

• Br J Nutr. 2013 Oct;110(8):1357-68
• Int J Mol Sci. 2019 Feb 19;20(4):896
• Foods. 2021 Dec 17;10(12):3136
• Current Issues in Molecular Biology July 4, 2024, 46(7), 7001-7031
• Haemostasis. 2000 Nov-Dec;30(6):298-307