Reader Kari B. from Lincoln, Nebraska, writes:
“Would you be capable of evaluate vitamin K2 someday in your diet column? I used to be researching bone well being on-line and stumbled on an article that discusses how necessary this vitamin is in bone well being. It states that vitamin K2 is a part of the bone well being package deal that features magnesium, calcium, weight-bearing train, minimizing irritation within the physique, and having a wholesome intestine (microbiome).
It seems that some docs would possibly take the simple means out and solely inform their sufferers to take calcium dietary supplements, presumably together with vitamin D.
In the event you might shed some gentle on this? It may very well be very useful to know the way a lot Vitamin K2 to ingest every day. Thanks for any consideration!”
Completely satisfied to touch upon this fascinating subject! Vitamin Okay is the time period given to a household of compounds which might be related however considerably completely different. Thus, vitamin K1 (phylloquinone) and a number of other forms of vitamin K2 (menaquinones) are collectively referred to as “vitamin Okay.” You may additionally examine MK-4, MK-7 or MK-9, that are numerous types of vitamin K2. And that’s all of the chemistry we’d like for now.
Vitamin Okay has traditionally been often called the “coagulation vitamin” due to its necessary position in serving to our blood to clot. In actual fact, a basic symptom of a vitamin Okay deficiency is irregular bleeding.
Extra not too long ago, vitamin Okay has been studied for its position in bone well being. Each vitamin K1 and K2 are concerned in processes that assist construct bone energy, however it seems that vitamin K2 is probably the most protecting on this specific job. A deficiency of the K2 type of vitamin Okay has been linked to osteoporosis (fragile bones) in addition to calcium deposits within the arteries (generally referred to as hardening of the arteries).
The present suggestion for an ample consumption vitamin Okay for individuals 19 years of age and older is 90 micrograms for girls and 120 micrograms for males. This consists of each varieties, K1 and K2.
Due to its rising position in bone and coronary heart well being, some researchers now imagine vitamin Okay wants its personal beneficial each day requirement. And whether or not or to not take a complement of K2 isn’t but clear.
In 2020, a randomized managed examine (the perfect sort) examined numerous doses of Vitamin K2 on 311 older males and postmenopausal ladies. After one yr, they discovered that the simplest dose to cut back bone loss within the femoral neck (hip) for postmenopausal ladies was 90 micrograms a day, with or with out extra calcium or vitamin D3. Apparently, no change in bone well being was discovered within the males of this examine.
For now, the perfect suggestion is to incorporate meals sources of vitamin K1 and K2 in our diets. And people sources differ.
Vitamin K1 is extra considerable in leafy greens resembling broccoli and spinach. Vitamin K2 is present in fermented meals (particularly natto, fermented soybeans), cheese, egg yolk and meats (particularly liver).
Why animal meals? Consultants say animals have a singular skill to synthesize vitamin K2 from the vitamin K1 they acquire from grass.
Thanks for writing!
Barbara Quinn-Intermill is a registered dietitian, licensed diabetes educator and the creator of “Quinn-Important Diet.”E-mail her at email@example.com.