Thu. Aug 5th, 2021

By Barbara Quinn / Distinctive to The Herald

Reader Kari B. from Lincoln, Nebraska, writes:

“Would you be ready to review vitamin K2 someday in your diet column? I was researching bone well being on-line and came upon an posting that discusses how important this vitamin is in bone overall health. It states that vitamin K2 is element of the bone wellbeing bundle that features magnesium, calcium, weight-bearing exercising, reducing inflammation in the system, and obtaining a healthier gut (microbiome).

It appears that some docs may take the easy way out and only convey to their patients to consider calcium health supplements, quite possibly alongside with vitamin D.

If you could get rid of some light on this? It could be incredibly practical to know how considerably Vitamin K2 to ingest each individual working day. Thank you for any thought!”

Happy to comment on this intriguing topic! Vitamin K is the expression provided to a family of compounds that are identical but relatively distinctive. Consequently, vitamin K1 (phylloquinone) and a number of types of vitamin K2 (menaquinones) are collectively identified as “vitamin K.” You may well also read through about MK-4, MK-7 or MK-9, which are several sorts of vitamin K2. And that’s all the chemistry we need for now.

Vitamin K has historically been recognised as the “coagulation vitamin” mainly because of its significant purpose in helping our blood to clot. In actuality, a classic symptom of a vitamin K deficiency is abnormal bleeding.

Much more recently, vitamin K has been studied for its role in bone well being. Both of those vitamin K1 and K2 are involved in processes that assist establish bone toughness, but it seems that vitamin K2 is the most protecting in this particular occupation. A deficiency of the K2 form of vitamin K has been linked to osteoporosis (fragile bones) as effectively as calcium deposits in the arteries (normally identified as hardening of the arteries).

The latest suggestion for an suitable intake vitamin K for individuals 19 many years of age and more mature is 90 micrograms for females and 120 micrograms for guys. This involves equally types, K1 and K2.

Due to the fact of its emerging position in bone and heart wellbeing, some scientists now consider vitamin K wants its own recommended daily necessity. And whether or not or not to get a nutritional supplement of K2 is not however clear.

In 2020, a randomized managed examine (the greatest type) analyzed many doses of Vitamin K2 on 311 more mature adult males and postmenopausal females. Immediately after one year, they uncovered that the most effective dose to cut down bone decline in the femoral neck (hip) for postmenopausal girls was 90 micrograms a working day, with or with no extra calcium or vitamin D3. Curiously, no alter in bone health was uncovered in the gentlemen of this examine.

For now, the best recommendation is to include things like meals sources of vitamin K1 and K2 in our diet programs. And these resources vary.

Vitamin K1 is extra plentiful in leafy greens these types of as broccoli and spinach. Vitamin K2 is observed in fermented food items (in particular natto, fermented soybeans), cheese, egg yolk and meats (particularly liver).

Why animal meals? Professionals say animals have a special capability to synthesize vitamin K2 from the vitamin K1 they obtain from grass.

Thanks for creating!

Barbara Quinn-Intermill is a registered dietitian, licensed diabetes educator and the writer of “Quinn-Vital Nourishment.”Email her at barbara@quinnessentialnutrition.com.