For many years, the traditional recommendation for optimum bone well being has been to take calcium dietary supplements — however the reality is that with out the precise 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 folks 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 Towards Fractures
A current overview revealed in Vitamins examined the position of vitamin K2 in bone well being, particularly its impression on bone mineral density (BMD) and fracture threat in adults. The researchers targeted on how K2 influences calcium utilization within the physique, guaranteeing that this important mineral strengthens bones fairly than accumulating in arteries.1
• Vitamin K2 strengthens skeletal perform — The examine analyzed a inhabitants of older adults, who’re significantly weak to bone loss and fractures. They discovered that members who often 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 girls, who’re on the highest threat for osteoporosis-related fractures.
• Bone mineral density is increased — Probably the most placing findings was the measurable enhance in BMD amongst these supplementing with K2. Bone density improved considerably inside months, decreasing the chance of fractures over time. People with low K2 consumption had indicators of weakened bone construction, making them extra prone to breaks from minor falls or accidents.
• Threat of fractures is decreased — The examine additionally checked out fracture charges over time. Individuals with increased K2 consumption had fewer fractures, significantly within the hip and backbone, two of probably the most weak areas in growing older people.
The distinction was important — these with inadequate K2 consumption skilled almost twice as many fractures as those that maintained ample ranges. This implies that K2 not solely improves bone density but additionally enhances bone energy 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 ample provide of vitamin Ok, on high 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 doable mechanisms of nutritional vitamins D3 and Ok interplay in bone well being is required.”2
Issues and Challenges Relating to Vitamin K2 Absorption
Nevertheless, there are important challenges with regards to optimizing vitamin K2. For instance, testing is not broadly out there, 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 means to make the most of K2, certainly one of which is your genetics.
• The journey to testing vitamin K2 — Within the video above, Nadir Shah, a licensed structural engineer and academic advisor who runs the YouTube channel “Data 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 soak 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 keeping with Shah, “There isn’t a 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 exams, mainly within the insurance coverage literature, medical insurance, which I am coated with, and there is none mainly.
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 is no such thing as 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. Nevertheless, there is no such thing as a separate K2 check; it is really a part of a micronutrient panel check that prices almost $400. What’s extra, the check must be prescribed by a doctor.5
• Discovering an answer — In keeping with 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 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 brief. She was OK on the serum stage, once I say serum stage means it is the blood stage, however on the blood cells on the mobile stage, she falls brief. And that was an alarming level for me …”
As Shah and his spouse had 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 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 among 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 rapidly 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 — In keeping with Shah, “There are genotypes which we’ve got inherited from mother and pa. 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 discovered in that paper that people who find themselves ApoE 2/2, they clear vitamin K2 very gradual; significantly, their clearance charge could be very gradual. Now, 3/3 are sometimes neither gradual nor quick, however 3/4 and 4/4 folks — 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’s not an ordinary diagnostic check. Nevertheless, getting examined gives helpful 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 impression of accelerating vitamin K2 consumption — Shah recollects their story, “Since 2021, we did one other DEXA scan. Her osteopenia stopped progressing at two places. That is an excellent signal. Excellent signal. As a result of if … the T-score would not go within the adverse additional, it implies that it has stopped. It implies that she is getting sufficient K2 …”
• Boosting your vitamin K2 consumption has no unwanted side effects — In keeping with Shah, his spouse is “consuming natto as properly. 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 manner. I elevated despite the fact that I used to be okay, however I elevated as a result of there is no such thing as a, we do not really feel any aspect impact, nothing in any way.”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. Figuring out this data will allow you to make higher selections about your weight-reduction plan, dietary supplements, and general life-style.
The Kind of Vitamin K2 You Take Issues
Shah additionally mentions that the type of vitamin K2 impacts how effectively you soak up it. The commonest 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 barely 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 will not be 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 will not be clearing as a result of it is clearing gradual, it will again up after which it will provide you with a aspect impact.”
• Your genotype dictates which type of vitamin Ok is best — 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 manner 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
• High sources of MK-4 — MK-4 is a short-chain type of vitamin K2 present in animal merchandise comparable to meat, eggs, liver and dairy.11,12 Nevertheless, it has a brief organic half-life, which makes it a poor candidate as a dietary complement. Nevertheless, 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
• High sources of MK-7 — In the meantime, MK-7 is a longer-chained vitamin K2 present in fermented meals comparable to sauerkraut, sure cheeses and natto. It is produced by particular micro organism throughout the fermentation course of. Nevertheless, not all strains of micro organism make it, so not all fermented meals will present it.14
How one can Make Positive Calcium Goes to the Proper Locations
If you would like robust bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. With out it, calcium leads to all of the flawed locations — clogging your arteries as an alternative of strengthening your bones. The excellent news is, you’ve gotten management over this. By making just a few easy changes, the calcium you ingest will be just right for you, not in opposition to you.
1. Get sufficient vitamin K2 from the precise sources — Your physique wants K2 to activate the proteins that direct calcium into your bones and preserve it out of your arteries. One of the best pure sources are natto, onerous cheeses like Gouda, egg yolks and organ meats.
If you happen to do not often eat these meals, take into account a high-quality vitamin K2 complement. If you happen to go for an oral K2 complement, it is best taken along with your night meal, together with any vitamin D and/or calcium and magnesium you are taking.
2. Stability your nutritional vitamins D3 and K2 consumption — In case you are 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 guarantee 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 stability and prevents calcification the place you do not need it.
3. Remove 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 weak to calcium buildup.
Processed meals are filled with these inflammatory oils, so eliminating them out of your weight-reduction plan is among the finest methods to assist your coronary heart and general 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 verify — Together with vitamin K2, magnesium is one other key to correct calcium regulation. It helps forestall calcium from accumulating in mushy tissues. If you happen to’re not getting sufficient magnesium, your physique struggles to correctly use each nutritional vitamins K2 and D3.
The simplest solution to discover your preferrred magnesium dose is by utilizing magnesium citrate — slowly rising the quantity till you discover free stools, then backing off barely. As soon as your threshold, you possibly can swap to different types of magnesium, comparable to magnesium threonate (which does not trigger free stools), for higher mind and bone advantages.
If you happen to’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, concentrate on getting the precise co-factors talked about above, and let your physique deal with the remainder naturally.
Steadily 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, rising the chance of each osteoporosis and heart problems.
Q: How does vitamin K2 impression bone density and fracture threat?
A: Research 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 fairly 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 rapidly your physique clears vitamin K2. People with ApoE 3/4 or 4/4 genotypes clear K2 quicker and can want increased 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 very best sources of vitamin K2?
A: Pure sources of vitamin K2 embody fermented meals like natto, cheese constituted of 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, keep a stability of nutritional vitamins K2, D3 and magnesium. Goal 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.
