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Vitamin K2

Also known as: menaquinone, MK-4, MK-7, menatetrenone, Vitamin K2

Overview

Vitamin K2 is a fat-soluble vitamin that plays a crucial role in various physiological processes, particularly in the mineralization of bones and maintaining cardiovascular health. It is primarily found in animal products and fermented foods, such as cheese and natto. Vitamin K2 exists in several forms, with menaquinone-7 (MK-7) and menatetrenone (MK-4) being the most researched. Unlike its counterpart, Vitamin K1, Vitamin K2 has a longer half-life within the body, which allows for its sustained effects. Current studies support its efficacy in enhancing bone density and reducing fracture risk, as well as potentially influencing cardiovascular health. The body of research is expanding and includes randomized controlled trials (RCTs) and meta-analyses, though additional long-term studies are necessary for more definitive conclusions regarding its benefits.

Benefits

Emerging scientific evidence links Vitamin K2 to multiple health benefits, especially in relation to bone health. Notably, supplementation has shown to improve lumbar spine bone mineral density (BMD) in postmenopausal women, with significant findings (P = 0.006). Additionally, there is a possibility of reduced fracture incidence, although results vary across different studies. Observational research also suggests Vitamin K2 may have a protective effect against coronary heart disease; however, verification through more randomized controlled trials is warranted. The benefits appear most pronounced in postmenopausal women, with notable effect sizes observed over sustained periods of supplementation regarding BMD enhancement.

How it works

Vitamin K2 primarily acts as a cofactor for the enzyme that facilitates the carboxylation of osteocalcin, a protein vital for bone mineralization. It also activates matrix Gla-protein, inhibiting vascular calcification. These interactions are crucial for the proper functioning of the bone and cardiovascular systems. The extended half-life of MK-7 enhances its bioavailability, contributing to more prolonged effects in balancing calcium and promoting cardiovascular health.

Side effects

Vitamin K2 is generally well-tolerated, with clinical studies indicating minimal adverse effects. Common side effects are rare, typically not exceeding a frequency of 5%. While uncommon side effects are not well-documented, any reported rare side effects do not appear to be significant. It is essential to consider that Vitamin K2 may interact with anticoagulant medications, particularly warfarin; thus, individuals taking these medications should maintain consistent levels of Vitamin K2 intake. Additionally, pregnant or breastfeeding women should consult healthcare providers prior to starting supplementation to ensure safety.

Dosage

The recommended minimum effective dose for MK-7 is approximately 45 mcg per day, with an optimal dosage range extending from 45 mcg to 180 mcg daily. Although no maximum safe dose has been definitively established, high doses have demonstrated good tolerability. Specific timing for MK-7 supplementation is not necessary; it can be taken any time of the day. However, incorporating dietary fat can enhance its absorption efficiency. Currently, there are no established necessary cofactors required to maximize the benefits of Vitamin K2.