Osteoporosis - which translates to “porous bones” - is a common problem in Western countries. May Help Improve Bone Health and Lower Your Risk of Osteoporosis Vitamin K1 appears to be less useful or ineffective. SummaryĪ higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Still, there is a highly plausible biological mechanism for its effectiveness and strong positive correlations with heart health in observational studies. Long-term controlled trials on vitamin K2 and heart disease are needed. The few controlled studies that have been conducted used vitamin K1, which seems to be ineffective ( 13). However, keep in mind that the above studies are observational studies, which cannot prove cause and effect. On the other hand, vitamin K1 had no influence in either of those studies.
In one study spanning 7–10 years, people with the highest intake of vitamin K2 were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease ( 11).Īnother study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease - for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9% ( 12). Vitamin K is believed to help by preventing calcium from being deposited in your arteries ( 10). Therefore, anything that can reduce this calcium accumulation may help prevent heart disease. Vitamin K plays an essential role in blood clotting, heart health and bone health.Ĭalcium build-up in the arteries around your heart is a huge risk factor for heart disease ( 7, 8, 9). However, more human studies are needed before the functional differences between vitamins K1 and K2 can be fully understood. This idea is supported by an animal study showing that vitamin K2 (MK-4) reduced blood vessel calcification whereas vitamin K1 did not ( 5).Ĭontrolled studies in people also observe that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits ( 6). Some scientists have suggested that the roles of vitamins K1 and K2 are quite different, and many feel that they should be classified as separate nutrients altogether. In other words, it promotes the calcification of bones and prevents the calcification of blood vessels and kidneys ( 3, 4). One of its most important functions is to regulate calcium deposition. Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health.
There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods). Vitamin K was initially discovered as a nutrient involved in blood clotting. Vitamin K2 can be further divided into several different subtypes, the most important ones being MK-4 and MK-7. Vitamin K2 (menaquinone): Found in animal foods and fermented foods ( 2).Vitamin K1 (phylloquinone): Found in plant foods like leafy greens.He referred to this mystery nutrient as “activator X,” which is now believed to have been vitamin K2 ( 1).
He found that the non-industrial diets were high in some unidentified nutrient, which seemed to provide protection against tooth decay and chronic disease.
It was also discovered by the dentist Weston Price, who travelled the world in the early 20th century studying the relationship between diet and disease in different populations. The initial discovery was reported in a German scientific journal, where it was called “Koagulationsvitamin” - which is where the “K” comes from ( 1). Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting).
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