8 Foods Rich In Vitamin K2 And Why You Need It
It contributes to a small but rapidly growing body of science that supports the potential health benefits of vitamin K2 for bone health, cardiovascular disease, skin, brain and prostate. Huang et al. conducted a large meta-analysis of all the current research, specifically looking at randomized controlled trials before 2014. The results analyzed included significant changes in BMD, UCOC concentration, and AAC concentration; however, only 19 of the 811 originally written titles were useful for analysis. These articles did not meet the inclusion criteria due to variable factors, such as focusing only on vitamin K1, subjects with conflicting pathologies, non-randomized control studies, and insufficient number of subjects.
Recent studies have shown that many people do not consume enough vitamin K2 in their diet to achieve optimal levels. A supplement is a convenient way to achieve higher levels in the body to get full nutritional support. Ashley Jordan Ferira, Ph.D., RDN is Vice President of Scientific Affairs at mindbodygreen. In Behavioral Biological Bases from the University of Pennsylvania and Ph.D. in Food and Nutrition from the University of Georgia. Ferira is a nutrition scientist and dietitian with expertise in food product development, scientific affairs, communications, and SEO writing for global companies including Nature Made, Metagenics, and Three Ships.
Supplemental MK-7 is usually derived from a natural bacterial fermentation process, which offers a number of potential health benefits. As a fat-soluble nutrient, it is important to take vitamin K2 supplements with some form of fat to ensure absorption. For those who prefer a diet over supplements, eating just one teaspoon of natto per day is about equal to a common dose of supplemental menaquinone-7. The success of the new link is likely due to a growing number of D3 and K2 studies, including a meta-analysis of D3 and vitamin K synergies and bone health published in March this year. Vitamin K2 promotes bone and heart health by activating two calcium-balancing proteins in the body.
Primary osteoporosis occurs in patients with postmenopausal estrogen deficiency or aging in both sexes, while secondary osteoporosis is due to a nutritional deficiency and can also be caused iatrogenically by medication. Research on osteoporosis in female patients showed a significant increase in BMD in subjects supplemented with vitamin K2. This correlated with an increase in osteogenic activity, so it provides evidence that the risk of osteoporotic fractures can be reduced by dietary supplements, particularly vitamin K2. Calcium is directly affected by the amounts of vitamin K in the body, as it affects processes such as calcification of blood vessels, maturation of sperm in the testicles and bone formation. When calcium metabolism is affected, the resulting increase in arterial calcification and decreased calcium content of bone is known as the calcium paradox. Calcium is primarily regulated by parathyroid hormone and vitamin D with other receptors for ionized calcium that provide additional modulation.
This study illustrated that the lack of carboxylation of MGP results in reduced inhibition of vascular calcification, as MGP can chelate calcium and phosphate ions. In addition to requiring vitamin K, these proteins also need the active form of vitamin D, as it binds to the promoter region of their genes and in turn results in the transcription of VKDPs. These results correlated with previous studies such as those conducted by Shiraki et al., which confirmed the application of vitamin K2 as a potential treatment natural vitamin k2 for osteoporosis, along with other management options. This is due to the significant decrease in UCOC compared to the control group in 6 of the 19 studies evaluated. There was some long-term contradiction with the UCOC, as two studies out of nine that examined found no significant difference in their control groups and variables. The other seven studies showed a total 52.8% decrease in ucOC, suggesting that bone health improved in osteoporotic patients, supporting the use of vitamin K2 as a potential treatment.