Vitamin K2 — A New Hope for Osteoarthritis Reduction

• GRP ranges are considerably increased in osteoarthritis — The researchers chosen 26 sufferers identified with osteoarthritis who have been present process knee alternative surgical procedure and 31 people with out osteoarthritis present process knee-related procedures for non-cartilage-related points.

Their evaluation revealed that GRP ranges have been considerably increased within the osteoarthritic group, with a imply of 419.61 ng/mL, in comparison with 382.18 ng/mL within the non-osteoarthritic group.

• MGP ranges are additionally elevated in osteoarthritic joints — The examine additionally discovered that MGP ranges have been elevated in osteoarthritic sufferers, with averages of 67.76 ng/mL versus 53.49 ng/mL within the controls. Calcium ion ranges have been additionally notably increased in these with osteoarthritis, indicating a hyperlink between calcium metabolism and joint degeneration.

• Age influences MGP however not GRP — Apparently, the examine recognized a constructive correlation between MGP ranges and age, lowering its specificity as an osteoarthritis biomarker. In distinction, GRP ranges confirmed no vital age-related variation, making GRP a extra dependable indicator of this situation.

• GRP and MGP shield in opposition to calcium buildup — The elevated GRP and MGP are believed to play a protecting position in opposition to undesirable calcium deposits within the joints, which result in additional cartilage harm.

• Vitamin Okay is crucial for GRP and MGP perform — Nutritional vitamins K1 and K2 are important for these proteins to perform correctly (though vitamin K2 is extra vital for these proteins in tissues outdoors the liver), because it helps them bind calcium successfully. With out ample vitamin Okay, the flexibility of GRP and MGP to forestall calcium buildup is compromised, exacerbating osteoarthritis signs.

• Vitamin K1 is decrease in OA sufferers — People with OA had decrease serum K1 ranges than wholesome controls.

• Low plasma K1 is linked to mobility limitations — Plasma K1 ranges under 0.5 nmol/L have been related to extra extreme mobility limitations, whereas a threshold of 1 nmol/L was recognized for OA prevention.

• K1 supplementation slows joint deterioration — A scientific trial utilizing 500 micrograms of K1 per day for 3 years confirmed a 47% discount in joint house narrowing in K1-deficient sufferers.

• Larger dietary K1 consumption reduces OA severity — Research discovered a correlation between increased K1 consumption and decreased OA severity.

• Vitamin K2 is inconsistently distributed in OA joints — In OA sufferers, increased K2 ranges have been discovered within the outer a part of the knee joint in comparison with the interior half. Nevertheless, just one included examine particularly examined K2 distribution in knee joints.

• Decrease vitamin K1 ranges are linked to extra extreme osteoarthritis — A examine⁵ discovered that OA sufferers had lowered plasma phylloquinone ranges in comparison with wholesome controls. “Elevated plasma phylloquinone degree was linked to elevated medial cartilage thickness,” the authors reported. “Topics with vitamin Okay deficiency was discovered to have increased scores of Western Ontario McMaster Scale (WOMAC), which displays an elevated severity of the illness.”

• Vitamin K1 regulates calcification in joint cartilage — Vitamin K1 acts as a cofactor for γ-glutamyl carboxylase, an enzyme that prompts γ-carboxyglutamate (Gla)-containing proteins, which regulates calcification. By activating these proteins, vitamin K1 mitigates the inappropriate buildup of calcium in joint cartilage, which contributes to cartilage degradation and joint ache, each hallmarks of osteoarthritis.

• Vitamin K1 helps MGP perform to forestall cartilage calcification — By activating MGP, which is crucial in inhibiting bone morphogenetic protein-mediated cartilage calcification. By activating these proteins, vitamin K1 maintains the structural integrity of the cartilage, inhibiting the calcification course of that results in osteoarthritis.

“Gla-rich proteins additionally inhibit inflammatory cascade in monocytic cell traces, however this perform is perhaps unbiased of vitamin Okay-carboxylation,” the authors added.⁶

• Larger vitamin K1 consumption correlates with more healthy joints — The researchers additionally discovered a notable correlation between increased vitamin K1 consumption and more healthy joints, with people displaying fewer indicators of joint degeneration, akin to lowered bone spur formation and preserved joint house width. These structural enhancements are vital markers of how vitamin Okay influences joint well being.

• Vitamin K1 deficiency results in elevated joint harm — Moreover, the findings revealed that inadequate vitamin K1 ranges, as indicated by increased plasma ranges of inactive MGP, have been linked to extra extreme osteoarthritis signs like meniscus harm, osteophytes and bone marrow lesions. This means that insufficient vitamin K1 prevents the correct activation of MGP, permitting calcification and irritation to progress unchecked.

• Even subclinical vitamin Okay deficiency contributes to osteoarthritis — The analysis concluded that even subclinical vitamin Okay deficiency was related to the event of radiographic knee osteoarthritis and cartilage lesions, underscoring the nutrient’s important position in avoiding cartilage harm. Sustaining ample vitamin Okay ranges, subsequently, preserves cartilage integrity and helps delay or forestall the onset of osteoarthritis.⁷

• Vitamin K2 strengthens bones and cartilage and reduces joint ache — The examine used each animal fashions and laboratory experiments. In animal-induced osteoarthritis, vitamin K2 was administered to look at its results on joint well being.

In parallel, cartilage cells have been handled with vitamin K2 in a managed lab surroundings to find out its direct impression on these cells. The findings revealed that vitamin K2 not solely elevated bone mass and cartilage thickness but additionally considerably lowered joint ache and structural harm.⁹

• Vitamin K2 prevents cartilage cell dying — The outcomes confirmed that vitamin K2 will increase the manufacturing of GPX4, a protein that protects cells from ferroptosis, a sort of programmed cell dying that contributes to cartilage degradation in osteoarthritis. By boosting GPX4 ranges, vitamin K2 retains cartilage cells alive and functioning correctly.

• Vitamin K2 blocks inflammation-driven cartilage harm — Nutritional vitamins K2 protects the cartilage from extreme breakdown by interfering with the MAPK/NFκB signaling pathway, which is liable for selling irritation and additional cartilage harm in osteoarthritis.¹⁰

• Vitamin K2’s results are dose-dependent — The analysis confirmed that vitamin K2’s results are dose-dependent. Larger doses of vitamin K2 led to higher will increase in GPX4 expression and extra vital reductions in markers of cartilage degradation.¹¹

• Vitamin K2 reduces oxidative stress and mobile harm — The analysis confirmed that vitamin K2 remedy improved cartilage cell viability, protecting extra cells wholesome and energetic, in addition to lowered the degrees of reactive oxygen species (ROS), that are dangerous molecules that trigger oxidative stress and harm to cells.

Furthermore, vitamin K2 lowered the degrees of intracellular malondialdehyde (MDA), a marker of lipid peroxidation, a course of that damages cell membranes.¹²

• Select eggs from correctly fed chickens — Most industrial egg sources — even free-range natural — have excessive PUFA ranges as they’re fed grains like soy and corn. Ideally chickens needs to be fed rice, barley and break up peas.

• Eggs from low-PUFA-fed chickens are superior — I personally eat six egg yolks a day from chickens who’re fed this and have 80% much less linoleic acid than common chickens.

• How egg yolks examine as a number one MK-4 supply — Under is a complete overview of egg yolks as a prime supply of MK-4, together with extra dietary sources and concerns.

1. Eat extra leafy greens — Vitamin K1 (phylloquinone) is present in all photosynthetic vegetation, with inexperienced leafy greens being the first dietary supply.

2. Add vitamin K2-rich meals into your food regimen — Prioritize meals naturally wealthy in vitamin K2, particularly the MK-7 kind, which is extra bioavailable and stays energetic within the physique longer. Fermented meals like natto are essentially the most potent supply, delivering roughly 11 micrograms (mcg) of K2 MK-7 per gram of serving.

Different good choices embody sauerkraut made with K2-producing micro organism and sure cheeses like Gouda, brie and Edam. Do-it-yourself fermented greens ready with starter cultures designed to reinforce K2 manufacturing present as much as 500 mcg of K2 per 2-ounce serving. Moreover, grass fed beef, butter and eggs are far superior to grain-fed choices, providing considerably increased ranges of this important nutrient.

3. Think about supplementing with vitamin K2 MK-7 — Take 180 to 200 mcg of vitamin K2 MK-7 each day to activate proteins that forestall inappropriate calcium deposits in your joints. This kind is more practical for concentrating on joint tissues and preserving cartilage integrity as a result of it has higher absorption and an extended half-life. For optimum absorption, eat it with a meal containing wholesome fat.

4. Mix vitamin K2 with vitamin D3 and magnesium threonate — Improve calcium metabolism by pairing vitamin K2 with vitamin D3 and magnesium threonate each day. This mix works synergistically — vitamin K2 directs calcium to bones as an alternative of soppy tissues, whereas vitamin D3 aids in its absorption.

To find out your best dosage for magnesium, take magnesium citrate first, steadily growing your dose till you expertise free stools, then cut back it barely — that is your best dose. Afterward, transition to magnesium threonate, which does not trigger free stools like magnesium citrate.

5. Change vegetable oils with wholesome fat — Take away vegetable oils out of your food regimen, as they worsen irritation and contribute to joint harm. As a substitute, select nutrient-dense, anti-inflammatory alternate options akin to tallow, ghee or grass fed butter.

Give attention to consuming entire, unprocessed meals to additional cut back inflammatory triggers and help your physique’s pure restore processes. This variation not solely protects your joints but additionally enhances the effectiveness of vitamin K2 in sustaining cartilage integrity and selling general joint well being.