What is Vitamin K2, and how does it differ from Vitamin K1?
Vitamin K2 is a type of vitamin K, a crucial nutrient that plays a role in blood clotting, bone health, and cardiovascular health. Unlike Vitamin K1, which is mainly involved in the synthesis of clotting factors, Vitamin K2 is important for regulating calcium deposition in bones and arteries. It is subdivided into several forms called menaquinones, with MK-7 being one of the prominent types. The primary dietary sources of Vitamin K1 are green leafy vegetables, whereas Vitamin K2 is found in animal products and fermented foods.
What is MK-7, and why is it significant in the context of Vitamin K2?
MK-7, or Menaquinone-7, is a long-chain form of Vitamin K2. Its significance lies in its superior bioavailability and longer half-life compared to other forms of Vitamin K2, such as MK-4. This means MK-7 stays in the body longer and can have a more prolonged effect on promoting bone and cardiovascular health. It is typically extracted from natto, a traditional Japanese fermented soy product, and is often found in supplements labeled as containing "food grade" Vitamin K2.
How can food grade Vitamin K2, particularly MK-7, benefit bone health?
Food grade Vitamin K2, especially in the form of MK-7, supports bone health by activating osteocalcin, a protein that helps bind calcium to the bone matrix, thereby strengthening bones. This process reduces the risk of bone-related disorders such as osteoporosis. Studies have shown that adequate intake of MK-7 can improve bone mineral density and reduce bone loss in postmenopausal women and older adults.
What role does Vitamin K2, specifically MK-7, play in heart health?
Vitamin K2, particularly MK-7, plays a crucial role in preventing arterial calcification, a key risk factor for cardiovascular disease. It activates the protein matrix Gla-protein (MGP), which inhibits calcium from depositing in the arterial walls. By promoting the redistribution of calcium to the bones rather than the arteries, MK-7 helps maintain vascular elasticity and reduces the risk of heart disease.
What are the recommended dietary sources and intake levels for Vitamin K2, including MK-7?
Recommended dietary sources of Vitamin K2 include natto, cheese, egg yolk, liver, and certain fermented foods. Because the typical Western diet may be low in Vitamin K2, supplements, especially those containing MK-7, can be beneficial. The optimal intake level for MK-7 is still being studied, but it is generally suggested that adults consume around 100-200 micrograms per day to achieve its health benefits, particularly for bone and cardiovascular health.
