Vitamin K2 Blend
Also known as: Vitamin K2, MK-4, MK-7, Vitamin K2 blend, Menaquinone
Overview
Vitamin K2 is a fat-soluble vitamin belonging to the menaquinone family, primarily found in fermented foods like natto, certain cheeses, and animal products. It differs from Vitamin K1 (phylloquinone) found in green leafy vegetables. Vitamin K2 is crucial for activating vitamin K-dependent proteins involved in calcium metabolism, which are essential for bone mineralization and inhibiting vascular calcification. The MK-7 form of Vitamin K2 is particularly noted for its longer half-life and superior bioavailability compared to other forms. Research on Vitamin K2 is well-established, with numerous randomized controlled trials and meta-analyses supporting its role in cardiovascular and bone health. It is often used as a supplement to support skeletal, cardiovascular, and potentially neurological health.
Benefits
Vitamin K2 offers significant, evidence-based benefits, particularly for cardiovascular and bone health. Meta-analyses demonstrate that Vitamin K2 supplementation, especially MK-7, significantly slows the progression of coronary artery calcification (CAC), a major cardiovascular risk factor. For bone health, Vitamin K2 activates osteocalcin, promoting bone mineralization and potentially reducing fracture risk, with pilot studies suggesting improved Vitamin K2 status correlates with lower fracture incidence. Additionally, Vitamin K supplementation has been shown to reduce inflammatory markers and improve metabolic profiles, though effect sizes can vary. Specific populations, such as postmenopausal women, individuals with chronic kidney disease (CKD), and those with type 2 diabetes mellitus (T2DM), show notable cardiovascular benefits. Newborns and infants also benefit from Vitamin K supplementation due to their low endogenous stores and the low Vitamin K content in breast milk, which is critical for preventing Vitamin K deficiency bleeding. While preclinical studies suggest neuroprotective and mitochondrial energy enhancement effects, and some support for joint and dental health, these require further clinical validation.
How it works
Vitamin K2 functions as a vital cofactor for the enzyme gamma-glutamyl carboxylase. This enzyme is responsible for activating vitamin K-dependent proteins through carboxylation, enabling them to effectively bind calcium ions. In bones, Vitamin K2 promotes the activation of osteocalcin, which is crucial for proper bone mineralization. In vascular tissues, it activates matrix Gla-protein (MGP), a key inhibitor of pathological calcification, thereby preventing calcium deposition in arteries. The MK-7 form of Vitamin K2 exhibits higher bioavailability and a longer half-life than other forms, leading to more sustained plasma levels and prolonged biological activity. As a fat-soluble vitamin, its absorption is enhanced when consumed with dietary fats.
Side effects
Vitamin K2, particularly the MK-7 form, has a well-documented safety profile with minimal adverse effects reported in clinical trials. No common side effects (occurring in >5% of users) have been consistently reported in high-quality randomized controlled trials. Uncommon side effects (1-5%) are rare, with only anecdotal reports of mild gastrointestinal discomfort. Serious adverse events linked directly to Vitamin K2 supplementation are extremely rare (<1%) and have not been observed in reviewed studies. The primary concern regarding Vitamin K2 is its interaction with anticoagulant drugs, specifically warfarin, as it can antagonize their effects. Therefore, individuals on anticoagulant therapy should use Vitamin K2 with extreme caution and under strict medical supervision. There are no other significant contraindications. Vitamin K2 is generally considered safe for pregnant and nursing women and children when administered at appropriate dosages. Prophylactic supplementation is standard care for newborns due to their common deficiency.
Dosage
The minimum effective dose of Vitamin K2 varies, but clinical trials commonly use MK-7 doses of 90–180 mcg/day for cardiovascular and bone health benefits. Optimal dosage ranges are generally considered to be 90–200 mcg/day of MK-7, which has been shown to improve vascular and bone markers. There is no established upper limit for Vitamin K2, with doses up to 360 mcg/day of MK-7 having been safely used in trials. For pediatric dosing, specific recommendations vary, but newborn prophylaxis typically involves single intramuscular or oral doses. Vitamin K2 is best taken with meals that contain fat to enhance its absorption, as it is a fat-soluble vitamin. The MK-7 form is generally preferred due to its superior bioavailability and longer half-life, leading to more sustained effects. While MK-4 is also used, it typically requires higher and more frequent doses. Vitamin D3 is often co-supplemented with Vitamin K2 to synergistically support bone health.
FAQs
Is Vitamin K2 supplementation safe for everyone?
Generally, Vitamin K2 is safe, but individuals on blood thinners like warfarin must consult their healthcare provider due to potential drug interactions.
How long before benefits are seen?
Significant cardiovascular and bone health benefits typically require several months of consistent Vitamin K2 supplementation to become apparent.
Can Vitamin K2 reverse arterial calcification?
Evidence suggests Vitamin K2 can slow the progression of arterial calcification, but it is not shown to reverse established calcification.
Is MK-7 better than MK-4?
MK-7 generally has superior bioavailability and a longer half-life compared to MK-4, making it more effective at lower doses for sustained benefits.
Research Sources
- https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/effect-of-vitamin-k-supplementation-on-cardiovascular-risk-factors-a-systematic-review-and-metaanalysis/0F16EF6952E35875EE28AC0DA5974B5E – This systematic review and meta-analysis of RCTs found that Vitamin K supplementation reduces inflammatory and metabolic risk factors. Subgroup analysis indicated that the dose and type of Vitamin K (K1 vs. K2) influence the observed effects, highlighting the importance of specific forms and dosages.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1115069/full – This meta-analysis of 14 RCTs involving 1,533 participants (including those with T2DM, CKD, and postmenopausal women) concluded that Vitamin K2 (MK-7) significantly slows the progression of coronary artery calcification. The study had rigorous inclusion criteria and control groups, supporting its high quality.
- https://pubmed.ncbi.nlm.nih.gov/35053702/ – This narrative review and pilot study discusses Vitamin K2's role in supporting bone mineralization and reducing fracture risk, particularly in pediatric and adult populations. It also highlights the safety of Vitamin K2 in children and pregnant women, while noting the need for further large-scale RCTs to confirm pilot data.
- https://pubmed.ncbi.nlm.nih.gov/37051359/ – This source provides information on Vitamin K2's role in activating vitamin K-dependent proteins, which are essential for calcium metabolism and inhibiting vascular calcification. It also touches upon potential neuroprotective effects and mitochondrial energy enhancement.
- https://pubmed.ncbi.nlm.nih.gov/36033779/ – This source contributes to the understanding of Vitamin K2's mechanisms, particularly its role as a cofactor for gamma-glutamyl carboxylase and its interaction with various body systems, including bone and vascular tissues. It also discusses the absorption and bioavailability of different Vitamin K2 forms.
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