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 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 adequate quantities of K2, calcium builds up in locations the place it should not — like your arteries — whereas leaving your bones weak and brittle. For this reason individuals with low vitamin K2 ranges typically develop each osteoporosis and hardened arteries, a paradox that drastically will increase their danger of fractures and coronary heart illness.
Vitamin K2 Strengthens Bones and Protects In opposition to Fractures
A current evaluation printed in Vitamins examined the function of vitamin K2 in bone well being, particularly its influence on bone mineral density (BMD) and fracture danger in adults. The researchers targeted on how K2 influences calcium utilization within the physique, making certain that this important mineral strengthens bones relatively than accumulating in arteries.1
• Vitamin K2 strengthens skeletal operate — The examine analyzed a inhabitants of older adults, who’re notably weak to bone loss and fractures. They discovered that individuals who repeatedly consumed vitamin K2, whether or not by eating regimen or supplementation, exhibited stronger bones and a decrease danger of fractures in comparison with these with decrease consumption ranges.
The researchers famous that K2 supplementation was particularly helpful for postmenopausal ladies, who’re on the highest danger for osteoporosis-related fractures.
• Bone mineral density is increased — One of the hanging findings was the measurable improve in BMD amongst these supplementing with K2. Bone density improved considerably inside months, decreasing the probability of fractures over time. People with low K2 consumption had indicators of weakened bone construction, making them extra vulnerable to breaks from minor falls or accidents.
• Threat of fractures is diminished — The examine additionally checked out fracture charges over time. Contributors with increased K2 consumption had fewer fractures, notably within the hip and backbone, two of probably the most weak areas in getting older people.
The distinction was vital — these with inadequate K2 consumption skilled practically 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 simple however highly effective. Vitamin K2 prompts key proteins — osteocalcin and matrix Gla protein (MGP) — which direct calcium the place it’s wanted and forestall 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 adequate 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 satisfactory provide of vitamin Okay, 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 potential mechanisms of nutritional vitamins D3 and Okay interplay in bone well being is required.”2
Considerations and Challenges Relating to Vitamin K2 Absorption
Nonetheless, there are vital challenges on the subject of optimizing vitamin K2. For instance, testing is not extensively accessible, as most docs don’t contemplate it a part of routine well being screenings. There are additionally particular person elements that have an effect on your potential to make the most of K2, one in every 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 take in.
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 — notably for vitamin K2.3
• Vitamin K2 testing is difficult — In keeping with Shah, “There is no such thing as a 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 searching these exams, principally within the insurance coverage literature, medical insurance, which I am lined with, and there is none principally.
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 isn’t 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 isn’t a separate K2 take a look at; it is really a part of a micronutrient panel take a look at that prices practically $400. What’s extra, the take a look at must be prescribed by a doctor.5
• Discovering an answer — In keeping with 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 stage. I got here OK in vitamin K2, however my spouse was a bit brief. She was OK on the serum stage, after 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 big distinction of their ranges. Her mobile ranges of this nutrient weren’t reaching the optimum quantity, which implies it isn’t activating the vitamin Okay-dependent proteins, matrix GLA protein and osteocalcin. It took him months, however he ultimately discovered the reply in a analysis paper.6
The Position of ApoE Genotype in Vitamin K2 Absorption
Your apolipoprotein E (ApoE) genotype is likely one of 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 totally different variations of the ApoE gene, and relying on which one you inherit, your physique could both clear vitamin K2 shortly or retain it for an extended time. In Shah’s case, he and his spouse have totally 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 principally 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 came upon in that paper that people who find themselves ApoE 2/2, they clear vitamin K2 very gradual; notably, their clearance price could be very gradual. Now, 3/3 are usually neither gradual nor quick, however 3/4 and 4/4 individuals — 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 lightweight bulb went on,” Shah says.8
Many individuals have no idea their ApoE genotype as a result of it’s not a regular diagnostic take a look at. Nonetheless, getting examined supplies worthwhile 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 influence of accelerating vitamin K2 consumption — Shah remembers their story, “Since 2021, we did one other DEXA scan. Her osteopenia stopped progressing at two areas. That is signal. Excellent signal. As a result of if … the T-score does not go within the destructive additional, it implies that it has stopped. It implies that she is getting sufficient K2 …”
• Boosting your vitamin K2 consumption has no unwanted effects — In keeping with Shah, his spouse is “consuming natto as nicely. She is within the vary of in all probability 800, 900 micrograms — eight- or ninefold than what she was taking earlier than. And I’m the identical approach. I elevated though I used to be okay, however I elevated as a result of there isn’t a, we do not really feel any aspect impact, nothing in anyway.”9
He provides that understanding your ApoE genotype can also be helpful for different elements of your well being. Sure variations are linked to the next danger of Alzheimer’s illness, cardiovascular points, and the way your physique handles ldl cholesterol. Realizing this data will assist you make higher selections about your eating regimen, dietary supplements, and total life-style.
The Sort of Vitamin K2 You Take Issues
Shah additionally mentions that the type of vitamin K2 impacts how effectively you take in it. The commonest varieties 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 just isn’t good for people who find themselves ApoE genotype 2/2, as a result of I have been seeing lots of people after 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 every day foundation, the physique just isn’t clearing as a result of it is clearing gradual, it should again up after which it should provide you with a aspect impact.”
• Your genotype dictates which type of vitamin Okay is healthier — 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, if you’re 2/2 — the one approach we’re going to know what sort of ApoE genotype we supply is we have to get examined, and it is a as soon as in a lifetime take a look at.”10
• Prime sources of MK-4 — MK-4 is a short-chain type of vitamin K2 present in animal merchandise akin 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 danger of liver most cancers.13
• Prime sources of MK-7 — In the meantime, MK-7 is a longer-chained vitamin K2 present in fermented meals akin to sauerkraut, sure cheeses and natto. It is produced by particular micro organism throughout the fermentation course of. Nonetheless, not all strains of micro organism make it, so not all fermented meals will present it.14
How you can Make Certain Calcium Goes to the Proper Locations
In order for you sturdy bones and versatile arteries, getting sufficient vitamin K2 is non-negotiable. With out it, calcium results in all of the flawed locations — clogging your arteries as an alternative of strengthening your bones. The excellent news is, you will have management over this. By making a number of easy changes, the calcium you ingest will give you the results you want, not towards 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 maintain it out of your arteries. One of the best pure sources are natto, laborious cheeses like Gouda and Brie, egg yolks and organ meats.
If you happen to do not repeatedly eat these meals, contemplate 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. 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 forestall that further calcium from going the place it does not belong.
At all times guarantee that for each 1,000 IU of vitamin D3 you are taking, you are additionally getting round 100 to 200 mcg of vitamin K2. This retains calcium metabolism in stability and prevents calcification the place you do not need it.
3. Get rid of 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 full of these inflammatory oils, so eliminating them out of your eating regimen is likely one of the finest methods to assist your coronary heart and total well being. As a substitute, 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 test — Together with vitamin K2, magnesium is one other key to correct calcium regulation. It helps stop calcium from accumulating in smooth tissues. If you happen to’re not getting sufficient magnesium, your physique struggles to correctly use each nutritional vitamins K2 and D3.
The simplest method to discover your best magnesium dose is by utilizing magnesium citrate — slowly rising the quantity till you discover unfastened stools, then backing off barely. As soon as you already know your threshold, you’ll be able to change to different types of magnesium, akin 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 in all probability do not want further calcium. As a substitute, deal with getting the precise 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 danger. With out adequate K2, calcium accumulates in arteries as an alternative, rising the danger of each osteoporosis and heart problems.
Q: How does vitamin K2 influence bone density and fracture danger?
A: Research present that vitamin K2 supplementation improves BMD and considerably reduces fractures, particularly in older adults and postmenopausal ladies. It prompts osteocalcin and matrix Gla protein (MGP), which guarantee calcium binds to bones relatively 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 shortly 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 embrace 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 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 forestall arterial calcification, preserve a stability of nutritional vitamins K2, D3 and magnesium. Goal for 100 to 200 micrograms of K2 for each 1,000 IU of D3. Additionally, keep away from processed meals and vegetable oils, which contribute to arterial harm and improper calcium distribution.
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