Vitamin K (K2 vs K3)
What is Vitamin K? What is better Vitamin K1 or K2? What is the usual vitamin K daily intake?
Vitamin K is a fat-soluble vitamin that plays a role in blood clotting and bone and heart health. There are two main forms of vitamin K, vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Vitamin K1, phylloquinone, is produced by plants and is poorly absorbed by the body. On the other hand, vitamin K2, menaquinone, is produced by bacteria and is our body’s main source of vitamin K. In our body bacteria found in the large intestine, the colon, synthesizes vitamin K. Newborns are born with sterile guts and vitamin K is crucial in the formation of blood clots. To protect them in their first few days of life an injection of vitamin K is administered.
The amount of daily intake of vitamin K depends on age and gender. On average the recommended daily intake for woman 19 years of age and older is 90 mcg per day and males is 120 mcg.
What is the role of Vitamin K in bones? How does it play a role in heart health and kidney stones?
Vitamin K, specifically vitamin K2, works as a cofactor to activate proteins, including osteocalcin, and aids in attracting calcium and depositing on bones. Osteocalcin is one of the main proteins in bone and when activated it binds calcium and concentrates in bone. If the vitamin K2 is not present, hence the body is deficient, calcium then stays in the arteries, veins and soft tissues. This leads to calcification, or hardening of the arteries, which is known as atherosclerosis. Atherosclerosis is a major contributor to heart disease. In addition, if calcium does not deposit in the bones and stays in the arteries and veins this can lead to low bone density and osteoporosis. There is also a possibility of calcium building up in soft tissues leading to a risk of kidney stones developing, which is indirectly related to a deficiency of vitamin K.
Are there any additional vitamins or minerals needed to help the body absorb vitamin K better?
If you are worried about bone health it is important to have adequate amounts of vitamin K, specifically vitamin K2. Vitamin K2 helps the body absorb calcium. Vitamin D is needed for absorption of calcium. To activate vitamin D, magnesium is needed. Therefore, a combination of calcium, vitamin K2, vitamin D and magnesium is great for the bones.
