The Many Health Benefits of Vitamin K2
Since the first release of my book on vitamin K2 three years ago, research on this lesser-known but highly beneficial nutrient continues to grow, confirming early findings and revealing new health benefits. Although vitamin K2 science is still trailing behind that of vitamin D by a decade or two, the momentum is building. Here is a comprehensive look at some of the newly illuminated benefits of K2 vitamin.
Vitamin K2: The Artery-Clearer
Vitamin K2's role in arterial health was suggested back in 2011, supported by population-based research like the Rotterdam study, animal trials, and case reports. Today, this body of knowledge is well-developed, highlighting the benefits of the K2 vitamin. A recent clinical trial with hemodialysis patients particularly prone to hardened arteries concluded that MK-7 supplementation can significantly reduce vascular calcifications. This has critical implications for the general population, as atherosclerosis-induced heart attacks remain a leading cause of death.
Inflammation is a central factor in the development of heart disease, making it essential to address this aspect when reducing arterial plaque. Vitamin K2 has demonstrated anti-inflammatory properties, suggesting it can play a crucial role in comprehensive heart disease prevention strategies. This adds another layer to the benefits of the K2 vitamin.
Testosterone Booster
Emerging research shows the benefits of K2 vitamin in enhancing testosterone production in animal studies (Ogawa et al., 2011). While it may not replace testosterone replacement therapy, optimizing natural androgen production through K2 supplementation is a promising area for further human trials. Given K2’s known safety profile, men have little to lose by incorporating it into their health regimen.
Bone Health, Oral Health, and Osteoporosis Prevention
Osteoporosis, characterized by porous bones and a heightened fracture risk, is a common condition among older adults. Calcium metabolism, essential for bone and dental health, is one of the benefits of K2 vitamin.
It activates matrix GLA protein and osteocalcin, ingredients crucial for building and maintaining bones. A 2022 meta-analysis of 16 studies involving 6,425 postmenopausal women found that K2 supplements positively impacted bone mineralization and strength. However, conflicting results from a 2023 review highlight the need for more high-quality, long-term trials.
The potential benefits of K2 vitamin in cancer prevention are under investigation. Preliminary cell and animal studies suggest that K2 might inhibit liver cancer cell growth and reduce recurrence rates. However, larger, well-controlled human studies are necessary to substantiate these findings (Maresz, 2021). Conversely, some studies have indicated a potential increased risk of breast cancer with high MK intake, underscoring the need for cautious interpretation and further research (Maresz, 2021).
Cancer Protection
The potential benefits of K2 vitamin in cancer prevention are under investigation. Preliminary cell and animal studies suggest that K2 might inhibit liver cancer cell growth and reduce recurrence rates. However, larger, well-controlled human studies are necessary to substantiate these findings. Conversely, some studies have indicated a potential increased risk of breast cancer with high MK intake, underscoring the need for cautious interpretation and further research.
Synergy with Vitamin D
Vitamin K2 and vitamin D3 work synergistically, enhancing each other's effects. Vitamin D3 is crucial for calcium absorption, while K2 directs calcium to the bones and teeth and away from arteries and kidneys. This combination can be particularly beneficial for bone health and cardiovascular protection, demonstrating the compounded benefits of K2 vitamin.
Sources of Vitamin K2
Vitamin K2 is found in animal products and fermented foods.
High-fat dairy products, egg yolks, and organ meats are rich animal sources, primarily providing the MK-4 subtype. Fermented foods like sauerkraut, natto, and miso contain longer subtypes (MK-5 to MK-14).
Given the low intake of K2 in modern diets and the inefficient conversion of K1 to K2, direct consumption of K2-rich foods or supplements is advisable to get the full benefits of K2 vitamins.
Conclusion
Vitamin K2, though less celebrated than its counterpart vitamin D, is a nutrient with significant health benefits, particularly for heart, bone, and potentially dental and cancer health. While more research is necessary to understand and fully substantiate the benefits of K2 vitamin, the current evidence supports the inclusion of vitamin K2 in a balanced diet or as a supplement.
To maintain optimal health, ensure adequate intake of both vitamins K1 and K2 through diet and consider supplementation when necessary. Embracing the benefits of K2 vitamins could be a key component of your health strategy.
References
Association for the Advancement of Restorative Medicine. (2018). Vitamin K2 for preventing atherosclerosis and building bone. Restorative Medicine Digest. Retrieved from https://restorativemedicine.org/digest/vitamin-k2-preventing-atherosclerosis-building-bone/
Maresz, K. (2021). K2 Status and Health Concerns. Retrieved from https://www.vitamink2.org/wp-content/uploads/2021/03/K2-Status-Health-Concerns_Katarzyna_Maresz.pdf
Cardient. (n.d.). Rotterdam Vitamin K2 Study. Retrieved from https://www.cardient.com/reference-library/rotterdam-vitamin-k2-study
Ogawa, M., Izumi, R., Tamura, Y., Suzuki, N., & Kimoto, T. (2011). Vitamin K2 therapy for postmenopausal osteoporosis: a review of the recent evidence. Clinical Calcium, 21(6), 891-897. Retrieved from https://www.healthline.com/nutrition/vitamin-k2
