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 suitable co-factors, like vitamin K2, this nutrient does not find yourself strengthening bones, and will trigger harm as an alternative.
Vitamin K2 ensures that calcium binds to bone the place it belongs. Without adequate quantities of K2, calcium builds up in locations the place it should not — like your arteries — whereas leaving your bones weak and brittle. This is why individuals with low vitamin K2 ranges usually develop each osteoporosis and hardened arteries, a paradox that drastically will increase their danger of fractures and coronary heart illness.
Vitamin K2 Strengthens Bones and Protects Against Fractures
A latest evaluation printed in Nutrients examined the position of vitamin K2 in bone well being, particularly its influence on bone mineral density (BMD) and fracture danger in adults. The researchers centered on how K2 influences calcium utilization within the physique, guaranteeing that this important mineral strengthens bones quite than accumulating in arteries.1
• Vitamin K2 strengthens skeletal operate — The examine analyzed a inhabitants of older adults, who’re significantly weak to bone loss and fractures. They discovered that members who usually consumed vitamin K2, whether or not by way of weight loss plan or supplementation, exhibited stronger bones and a decrease danger of fractures in comparison with these with decrease consumption ranges.
The researchers famous that K2 supplementation was particularly useful for postmenopausal girls, who’re on the highest danger for osteoporosis-related fractures.
• Bone mineral density is larger — One of essentially the most hanging 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. Individuals with low K2 consumption had indicators of weakened bone construction, making them extra inclined to breaks from minor falls or accidents.
• Risk of fractures is lowered — The examine additionally checked out fracture charges over time. Participants with larger K2 consumption had fewer fractures, significantly within the hip and backbone, two of essentially the most weak areas in growing older people.
The distinction was vital — these with inadequate K2 consumption skilled almost twice as many fractures as those that maintained ample 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 easy 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. Without adequate 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 ample provide of vitamin Okay, on high of an optimum vitamin D standing, appears so as to add to the advantage of sustaining bone well being. More analysis associated to synergism and the potential mechanisms of nutritional vitamins D3 and Okay interplay in bone well being is required.”2
Concerns and Challenges Regarding Vitamin K2 Absorption
However, there are vital challenges in terms of optimizing vitamin K2. For instance, testing is not extensively obtainable, as most docs 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 among which is your genetics.
• The journey to testing vitamin K2 — In the video above, Nadir Shah, a licensed structural engineer and academic guide who runs the YouTube channel “Knowledge for 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 in.
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 — According to 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’ve been looking these exams, mainly within the insurance coverage literature, medical insurance, which I’m coated with, and there is none mainly.
We’ve been taking vitamin K2 together with vitamin D, which I’ve talked about in my earlier vlogs. We’ve been taking 100 micrograms, myself and my spouse, each. We’ve been taking the identical dosage. But there isn’t a check for vitamin K2,” Shah defined.4
After an in depth search, Shah was capable of finding two labs that provided testing for K2 — Genova Diagnostic and Vibrant Labs of America. However, there isn’t a separate K2 check; it is truly a part of a micronutrient panel check that prices almost $400. What’s extra, the check must be prescribed by a doctor.5
• Finding an answer — According to Shah, he discovered an integrative medication physician in Phoenix, Arizona who advocate Vibrant Labs of America for micronutrient panel testing. After this encounter, his household bought 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 implies it isn’t activating the vitamin Okay-dependent proteins, matrix GLA protein and osteocalcin. It took him months, however he finally discovered the reply in a analysis paper.6
The Role 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 completely 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 completely different ApoE genotypes.7
• The variations in genotypes — According to Shah, “There are genotypes which we now have 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 referred to 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 fee 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 signifies that the dosage which I’ve been taking, 100 micrograms … was okay as a result of I’m 3/3. We bought 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 a regular diagnostic check. However, getting examined gives useful insights into how your physique processes vitamin K2 and different vitamins. After studying this data, 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’s a very good signal. Very good signal. Because if … the T-score does 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 — According to Shah, his spouse is “consuming natto as properly. She is within the vary of in all probability 800, 900 micrograms — eight- or ninefold than what she was taking earlier than. And I’m the identical approach. I elevated regardless 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 also be helpful for different facets of your well being. Certain variations are linked to a better danger of Alzheimer’s illness, cardiovascular points, and the way your physique handles ldl cholesterol. Knowing this data will provide help to make higher decisions about your weight loss plan, dietary supplements, and general way of life.
The Type of Vitamin K2 You Take Matters
Shah additionally mentions that the type of vitamin K2 impacts how effectively you take in it. The most typical kinds 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 signifies that MK-7 will not be good for people who find themselves ApoE genotype 2/2, as a result of I’ve 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 each day foundation, the physique will not be clearing as a result of it is clearing gradual, it may again up after which it may offer you a facet impact.”
• Your genotype dictates which type of vitamin Okay is best — From Shah’s findings, he famous that “People who’re 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 approach we’re going to know what sort of ApoE genotype we stock is we have to get examined, and it is a as soon as in a lifetime check.”10
• Top sources of MK-4 — MK-4 is a short-chain type of vitamin K2 present in animal merchandise corresponding to meat, eggs, liver and dairy.11,12 However, it has a brief organic half-life, which makes it a poor candidate as a dietary complement. However, 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 danger of liver most cancers.13
• Top sources of MK-7 — Meanwhile, MK-7 is a longer-chained vitamin K2 present in fermented meals corresponding to sauerkraut, sure cheeses and natto. It’s produced by particular micro organism through the fermentation course of. However, not all strains of micro organism make it, so not all fermented meals will present it.14
How to Make Sure Calcium Goes to the Right Places
If you need sturdy bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. Without it, calcium results in all of the improper locations — clogging your arteries as an alternative of strengthening your bones. The excellent news is, you could have management over this. By making a couple of easy changes, the calcium you ingest will be just right for you, not in opposition to you.
1. Get sufficient vitamin K2 from the suitable sources — Your physique wants K2 to activate the proteins that direct calcium into your bones and hold it out of your arteries. The greatest pure sources are natto, arduous cheeses like Gouda, egg yolks and organ meats.
If you do not usually eat these meals, take into account a high-quality vitamin K2 complement. If 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. Balance your nutritional vitamins D3 and K2 consumption — If you’re supplementing with calcium and vitamin D3 however not vitamin K2, you are making 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 does not belong.
Always make it possible for 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 don’t need it.
3. Eliminate vegetable oils and processed meals — Too a lot 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 filled with these inflammatory oils, so eliminating them out of your weight loss plan is without doubt one of the greatest methods to help your coronary heart and general well being. Instead, 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 — Along with vitamin K2, magnesium is one other key to correct calcium regulation. It helps forestall calcium from accumulating in tender tissues. If you are 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 unfastened stools, then backing off barely. Once you recognize your threshold, you’ll be able to change to different types of magnesium, corresponding to magnesium threonate (which does not trigger unfastened stools), for higher mind and bone advantages.
If you are consuming a balanced weight loss plan with dairy, leafy greens and bone broth, you in all probability do not want further calcium. Instead, give attention to getting the suitable co-factors talked about above, and let your physique deal with the remainder naturally.
Frequently Asked Questions on Vitamin K2 and Bone Health
Q: Why is vitamin K2 vital 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 danger. Without adequate K2, calcium accumulates in arteries as an alternative, growing the danger of each osteoporosis and heart problems.
Q: How does vitamin K2 influence bone density and fracture danger?
A: Studies present that vitamin K2 supplementation improves BMD and considerably reduces fractures, particularly in older adults and postmenopausal girls. It prompts osteocalcin and matrix Gla protein (MGP), which guarantee calcium binds to bones quite 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. Individuals with ApoE 3/4 or 4/4 genotypes clear K2 sooner and can want larger 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: Natural sources of vitamin K2 embrace fermented meals like natto, cheese constructed from grass fed dairy, egg yolks and organ meats. For supplementation, MK-4 has a shorter half-life and is best fitted 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, preserve a steadiness of nutritional vitamins K2, D3 and magnesium. Aim for 180 mcg of vitamin K2 for each 5,000 IUs of D3. Also, keep away from processed meals and vegetable oils, which contribute to arterial harm and improper calcium distribution.