Dietician
Karolina Dobrowolska-Zrałka
Vitamin K2, also known as Menachinone, is an extremely important, though underestimated component of the diet, which plays a key role in maintaining bone health and cardiovascular system. In contrast to vitamin K1 (philochinone), synthesized mainly by plants, K2 is created in fermentation processes (Menachinone-7) or is found in animal products (Menachinone-4). It has a much longer half -life than K1, goes to non -sensual tissues and activates the proteins responsible for binding in the bone matrix, while preventing the accumulation of calcium in the walls of blood vessels. Due to these unique features, vitamin K2 is sometimes called the "calcium guard", who ensures that the mineral goes to where it is needed, not where it can harm. In the western diet, however, its amount can be insufficient, which, while increasing the popularity of vitamin D3 supplementation, emphasizes the need to consciously compose the menu. In this article, we will discuss what forms of menachinones we distinguish, we will present the best sources of K2 in the diet (fermented products, cheese, meat), explain how vitamin K2 supports bone and heart health, what is its interactions with anticoagulants and what supplementation strategies are worth considering to fully use its potential.
Differences between K1 and K2
Vitamin K1 (Filochinon) and K2 (Menachinon) are two biologically active forms of vitamin K, differing primarily in chemical structure, origin and functions in the body. Filochinone has an isoprene side chain with a length of four units (K1), while menachinones have chains from four (MK-4) to even thirteen isoprene residues (MK-13). Longer K2 chains-especially MK-7-determine their much longer half-life in the body (even several days), compared to philochinone, which is metabolized within a few hours.
Sources of philochinone are primarily green deciduous vegetables, broccoli and parsley. Vitamin K2 occurs in Natto (fermented soy grains), ripening cheese and animal products, such as liver or milk butter with grass fed cow. Thanks to a different structure, menachinones are more lipophilic, which allows them to build in cell membranes easier and transport to non -sensual tissues, where Filochinon practically does not reach.
In terms of function, Filochinon is primarily responsible for carboxylation of the liver's coagulation proteins, which translates into the correct process of hemostasis. Menachinones, on the other hand, activate non -sensual proteins: osteocalcin in bones and mgp (Matrix GLA Protein) in vessels. Without enough K2, osteocalcin remains unpocked and cannot bind calcium, which results in reduced bone mineralization. In turn, the MGP deficiency promotes the calcification of the arteries, increasing the risk of atherosclerosis.
It is worth understanding that although both forms are included in vitamin K, their tasks in the body complement each other, and the optimal diet should provide both forms in the right proportions. Conscious combination of foods rich in K1 and K2 allows you to use the full spectrum of their health benefits.
Fermented sources (natto, cheese)
Natto is a traditional Japanese product obtained from fermented soybeans by Bacillus Subtilis bacteria. Thanks to this process, Menachinone-7 (MK-7) is created in an amount of up to 1000-1100 μg per 50 g of portions, which significantly exceeds the daily demand. Natto has a characteristic, intense taste and mucous consistency, which for many can be a challenge, but its nutritional value makes it one of the best natural sources K2. In Japanese cuisine, they are served with rice, soy sauce and vegetables, which can be easily adapted in the form of salads or an omelette additive.
Mature cheese is another group of Menachinone rich products, especially MK-4 and MK-8. Gouda, Edam, Brie and Camembert contain from 50 to 100 μg K2 per 100 g, depending on the length of puberty and starter culture. A well -balanced western diet can therefore enjoy the benefits of cheese, especially when they are consumed regularly, e.g. as a snack or an addition to sandwiches. It is worth choosing full -fat versions to ensure the fats necessary to absorb fat -soluble vitamins.
Other fermented products, such as sauerkraut or kimchi, although they do not directly supply high doses of K2, support the development of an intestinal microbiome capable of endogenous synthesis of menachinones. Regular silage consumption is therefore indirectly conducive to raising the level of vitamin K2 and the overall balance of the intestinal microflora, which translates into better absorption and metabolism of vitamin K.
Animal products rich in vitamin K2
Menachinon-4 (MK-4) is a form of vitamin K2 found in animal products. Poultry and pork liver is one of the richest sources, providing about 100-200 μg MK-4 per 100 g portions. Beef, especially offal, contains 60-80 μg K2 per 100 g. Chicken eggs (mainly yolks) provide about 25-30 μg of menachinones for art, which makes them a convenient way to enrich the diet with this vitamin.
Butter and greasy milk from grass fed cows are sources of MK-4 in an amount of about 10-20 μg per 100 g of butter and 2-4 μg per 100 ml of milk. Although the content is lower than in offal, regular consumption of full -fat dairy products can support the daily supply of vitamin K2, especially in a traditional diet. The combination of these products with full vegetable fat (olive, nuts) increases the bioavailability of K2, because it is soluble in fat.
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Important for bones and hearts
Vitamin K2 plays a key role in calcium metabolism - it directs it to the bone, activating osteocalcin, protein responsible for binding hydroxyapatite in a bone matrix. Clinical studies show that regular K2 intake is associated with increased bone mineral density, reduction of the risk of osteoporotic fractures and improving bone structure. Menachinones also support differentiation of osteoblasts and inhibit the activity of osteoclast, which promotes balance between formation and bone resorption.
Within the cardiovascular system, K2 protects against vascular calcification, activating MGP (Matrix GLA Protein), which prevents calcium prevents in the arterial walls. Long-term menachinone supplementation reduces the course of the atherosclerotic process, improves arterial elasticity and reduces the risk of cardiovascular incidents. In combination with vitamin D3, which increases the absorption of calcium from the intestines, K2 ensures that mineral is directed where it is needed, not to the vessels or soft organs.
In addition, vitamin K2 affects the lipid profile, improving HDL to LDL, which promotes protection against heart disease. Its antioxidant and anti -inflammatory effects support the homeostasis of the vessels, and in animal models Menachinones reduce endothelial oxidative stress and improve the vascular function.
Drug interactions
Vitamin K2, like K1, affects the coagulation system, which is why people taking anticoagulants (warfarin, acenocoumarol) must be careful. Menachinones reduce the effectiveness of vitamin K antagonists, which can lead to fluctuations in the INR indicator and increase the risk of bleeding or blood clots.
Patients should maintain a stable supply of vitamin K2, previously consulting a diet modification with a doctor. Suddenly, the introduction of a large amount of Natto or K2 supplements may require an anticoagulant dose. It is also recommended to monitor INR more often after changing the diet or when starting with menachinons to maintain the optimal level of anticoagulation.
Similarly, some antibiotics with a wide spectrum of action can disturb the intestinal microflora and synthesis of endogenous vitamin K2, which contributes to lowering its level. In such situations, it is worth considering MK-7 supplementation during antibiotic therapy and a few days after treatment to restore microbiome balance and prevent deficiencies.
K2 supplementation
Vitamin K2 supplementation is justified in people with limited consumption of fermented and animal products, as well as in seniors whose endogenous synthesis of menachinones by the intestinal microbiome decreases with age. Preparations containing MK-7 at doses from 100 to 200 μg per day and MK-4 in higher doses (1-5 mg) are available on the market, but it is the MK-7 form that is preferred due to the long half-life and the lower frequency of taking.
The recommended doses of MK-7 menachinones usually amount to 100-200 μg per day, which is enough to maintain the optimal level of carboxylation of osteocalcin and MGP. Supplements are best taken along with a meal containing vegetable fats (olive oil, avocado), which improves their absorption. With confirmed deficiencies, doctors may recommend therapeutic doses up to 360 μg MK-7 per day, for several weeks, and then the maintenance dose.
Supplementation is safe; The toxicity of vitamin K2 practically does not occur, because excess is stored in tissues or excreted with yellow. Nevertheless, before starting therapy, it is worth consulting a doctor, especially if you are taking anticoagulants or you have fat absorption disorders.
Sources
- National Institutes of Health (Nih) - Vitamin K Fact Sheet for Health Professionals.
- European Food Safety Authority (EFSA) - Dietary Reference Values for Vitamin K.
- World Health Organization (WHO) - Vitamin K and Calcium: Supplementation Guidelines.
- Polish Society of Dietetics - recommended consumption of vitamin K.
- Schwalfenberg, G.K., "Vitamin K and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life", Journal of Osteoporosis, 2017.
FAQ
What forms of Menachinones K2 are the most effective?
Menachinone-4 (MK-4) and Menachinone-7 (MK-7) are most often used in the diet and supplementation. MK-7 has a longer half-life (up to 72 hours) and better availability in non-sensual tissues, thanks to which one dose a day is enough. MK-4 requires higher doses and more frequent intake, but also activates bone and vascular proteins.
How much vitamin K2 should you consume a day?
The recommended daily intake of menachinones MK-7 is 100-200 μg, and MK-4-1-5 mg. To maintain the optimal level of carboxylation of osteocalcin and MGP, it is worth taking K2 with a greasy meal. In the prevention of osteoporosis and atherosclerosis, MK-7 doses are often recommended in the upper range of recommendations.
Is K2 supplementation safe?
Yes, vitamin K2 has a high safety margin and rarely causes side effects. Excess is stored in tissues or excreted with yellow. Before starting supplementation, it is worth consulting a doctor, especially if you are taking anticoagulants to avoid interaction.
How to combine vitamin K2 from D3?
The K2 and D3 synergy is crucial for bones and vessels. D3 increases calcium absorption, and K2 directs it to the bone and prevents the calcification of the vessels. It is best to take them simultaneously during a meal with fats, which increases the bioavailability of both fat -soluble vitamins.
Can a vegan diet provide K2 enough?
The plant diet mainly provides K1, while the amount of K2 depends on the endogenous synthesis by the intestinal microbiome. Vegans should reach for silage (kimchi, cabbage), UV exposed mushrooms and consider MK-7 menachinons supplementation to avoid deficiencies.
When is it worth examining the level of vitamin K2?
The level of K2 levels can be performed as part of the risk assessment of osteoporosis and atherosclerosis, especially in seniors and people on anticoagulants. Carboxylated measurement vs. Unscarpoxized osteocalcin or MGP allows you to assess the efficiency of vitamin K2 supply.
Can Natto be eaten every day?
Natto is an excellent source of MK-7 and can be consumed regularly, even every day, in portions of 30-50 g. Thanks to this you will provide 600–1100 μg K2, which exceeds the recommended doses and effectively supports bone health and cardiovascular system.
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