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 correct 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. With out ample 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 usually 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 function of vitamin K2 in bone well being, particularly its affect on bone mineral density (BMD) and fracture threat in adults. The researchers targeted on how K2 influences calcium utilization within the physique, making certain that this important mineral strengthens bones fairly than accumulating in arteries.1
• Vitamin K2 strengthens skeletal perform — The research analyzed a inhabitants of older adults, who’re significantly susceptible to bone loss and fractures. They discovered that members who repeatedly consumed vitamin K2, whether or not by way of eating regimen 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 helpful for postmenopausal girls, who’re on the highest threat for osteoporosis-related fractures.
• Bone mineral density is increased — One of the crucial hanging findings was the measurable improve in BMD amongst these supplementing with K2. Bone density improved considerably inside months, lowering 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.
• Danger of fractures is decreased — The research additionally checked out fracture charges over time. Contributors with increased K2 consumption had fewer fractures, significantly within the hip and backbone, two of essentially the most susceptible areas in getting old people.
The distinction was vital — these with inadequate K2 consumption skilled almost twice as many fractures as those that maintained satisfactory 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. With out ample 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 satisfactory provide of vitamin Ok, on high of an optimum vitamin D standing, appears so as to add to the advantage of sustaining bone well being. Extra analysis associated to synergism and the attainable mechanisms of nutritional vitamins D3 and Ok interplay in bone well being is required.”2
Issues and Challenges Relating to Vitamin K2 Absorption
Nonetheless, there are vital challenges with regards to optimizing vitamin K2. For instance, testing is not broadly out there, as most medical doctors don’t think about it a part of routine well being screenings. There are additionally particular person components that have an effect on your potential to make the most of K2, one in all 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 “Information 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) grew to become curious if they’re assembly the optimum ranges of vitamins — significantly for vitamin K2.3
• Vitamin K2 testing is difficult — Based on Shah, “There isn’t any such take a look at that which might take a look at all of the micronutrients and all of the nutritional vitamins, all of the minerals, as a result of I have been looking these checks, mainly within the insurance coverage literature, medical insurance, which I am lined 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 take a look at for vitamin K2,” Shah defined.4
After an intensive search, Shah was capable of finding two labs that provided testing for K2 — Genova Diagnostic and Vibrant Labs of America. Nonetheless, there is no such thing as a separate K2 take a look at; it is really a part of a micronutrient panel take a look at that prices almost $400. What’s extra, the take a look at must be prescribed by a doctor.5
• Discovering an answer — Based on Shah, he discovered an integrative drugs physician in Phoenix, Arizona who advocate Vibrant Labs of America for micronutrient panel testing. After this encounter, his household acquired their outcomes after 4 to 6 weeks.
• The significance of getting examined — Shah famous that, “[T]he eye-opening factor for me in that take a look at … was the vitamin K2 degree. I got here OK in vitamin K2, however my spouse was a bit quick. She was OK on the serum degree, once I say serum degree means it is the blood degree, however on the blood cells on the mobile degree, 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 big distinction of their ranges. Her mobile ranges of this nutrient weren’t reaching the optimum quantity, which suggests 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 might 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 — Based on Shah, “There are genotypes which now we 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 discovered in that paper that people who find themselves ApoE 2/2, they clear vitamin K2 very gradual; significantly, their clearance charge may be very gradual. Now, 3/3 are usually 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 acquired 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 a typical diagnostic take a look at. Nonetheless, getting examined supplies 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 affect 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 is a very good signal. Superb signal. As a result of if … the T-score does not go within the unfavourable additional, it implies that it has stopped. It implies that she is getting sufficient K2 …”
• Boosting your vitamin K2 consumption has no unwanted effects — Based on 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 method. I elevated though 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 facet impact, nothing in any way.”9
He provides that understanding your ApoE genotype can be helpful for different elements 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. Realizing this data will show you how to make higher decisions about your eating regimen, dietary supplements, and general life-style.
The Sort of Vitamin K2 You Take Issues
Shah additionally mentions that the type of vitamin K2 impacts how effectively you soak up it. The most typical types 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 simply 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 just isn’t 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, based mostly on the literature, in the event that they take [it] on day by day foundation, the physique just isn’t clearing as a result of it is clearing gradual, it is going to again up after which it is going to offer you a facet impact.”
• Your genotype dictates which type of vitamin Ok is healthier — From Shah’s findings, he famous that “People who find themselves ApoE genotype 2/2, based mostly 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 method we’re going to know what kind of ApoE genotype we feature is we have to get examined, and it is a as soon as in a lifetime take a look at.”10
• High sources of MK-4 — MK-4 is a short-chain type of vitamin K2 present in animal merchandise similar to meat, eggs, liver and dairy.11,12 Nonetheless, it has a brief organic half-life, which makes it a poor candidate as a dietary complement. Nonetheless, MK-4 from meals is essential for good well being because it performs a task 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 similar to sauerkraut, sure cheeses and natto. It is produced by particular micro organism through the fermentation course of. Nonetheless, not all strains of micro organism make it, so not all fermented meals will present it.14
The best way to Make Certain Calcium Goes to the Proper Locations
If you need robust bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. With out it, calcium leads to all of the incorrect locations — clogging your arteries as an alternative of strengthening your bones. The excellent news is, you have got 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 correct sources — Your physique wants K2 to activate the proteins that direct calcium into your bones and hold 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 repeatedly eat these meals, think about a high-quality vitamin K2 complement. If you happen to 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. Steadiness your nutritional vitamins D3 and K2 consumption — In case you are 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 stop that further calcium from going the place it does not belong.
At all times ensure that for each 5,000 IUs of vitamin D3 you are 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. 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 susceptible to calcium buildup.
Processed meals are full of these inflammatory oils, so eliminating them out of your eating regimen is among the finest methods to assist your coronary heart and general well being. As a substitute, cook 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 delicate tissues. If you happen to’re not getting sufficient magnesium, your physique struggles to correctly use each nutritional vitamins K2 and D3.
The best approach to discover your splendid magnesium dose is by utilizing magnesium citrate — slowly growing the quantity till you discover unfastened stools, then backing off barely. As soon as you understand your threshold, you may swap to different types of magnesium, similar to magnesium threonate (which does not trigger unfastened stools), for higher mind and bone advantages.
If you happen to’re consuming a balanced eating regimen with dairy, leafy greens and bone broth, you most likely do not want further calcium. As a substitute, concentrate on getting the correct co-factors talked about above, and let your physique deal with the remainder naturally.
Incessantly Requested Questions on Vitamin K2 and Bone Well being
Q: Why is vitamin K2 essential for bone well being?
A: Vitamin K2 performs a vital function in directing calcium to the bones, the place it strengthens bone mineral density (BMD) and reduces fracture threat. With out ample K2, calcium accumulates in arteries as an alternative, growing the chance of each osteoporosis and heart problems.
Q: How does vitamin K2 affect 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 components 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 most effective sources of vitamin K2?
A: Pure sources of vitamin K2 embody fermented meals like natto, cheese comprised of grass fed dairy, egg yolks and organ meats. For supplementation, MK-4 has a shorter half-life and is healthier suited 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. 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.
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