Vitamin K helps the body make proteins for bones and tissues, and it makes proteins for blood clotting. A deficiency in vitamin K can lead to excessive bleeding.
But where do we get vitamin K? What else can it do for us?
Are some forms better than others – and can we get enough from diet alone?
Where do we get vitamin K?
There are two main forms of vitamin K: vitamin K1 and vitamin K2.
We get vitamin K1 from green leafy vegetables like spinach, lettuce, kale, Brussels sprouts and broccoli. Sources of vitamin K2 include fermented foods like ripe cheese, yogurt and a fermented soy called natto, which is a staple in some parts of Japan.
Vitamin K2 has been found to be much more beneficial.
Why is vitamin K2 important?
Foods like natto are a staple in the Japanese diet, but they aren’t in the American diet. However, vitamin K2 helps our bodies in a lot of ways.
Bone Health
Vitamin K2 is required for the hormone – osteocalcin – that regulates the mineralization of bones and teeth. It gives osteocalcin the ability to move calcium into bones. Without enough vitamin K2, calcium can settle in our arteries and joints.
Researchers have found that vitamin K increases calcium absorption, leading to a decrease in bone loss. It’s also been shown to reduce the risk of fractures and prevent bone loss.
Heart Health
Since vitamin K plays a role in blood clotting, it makes sense that is also has an impact on our arteries and heart health. Vitamin Kis required by matrix gla-protein, a protein that inhibits vascular calcification.
Researchers have found that high levels of vitamin K2 are linked with a reduction in coronary calcification. The Rotterdam Study also found that high intakes of vitamin K2can significantly reduce sever aortic calcification and deaths from coronary heart disease. Researchers also found that supplementing with vitamin K2 can reduce existing arterial calcification by 37% in 6 weeks.
Diabetes
Researchers followed over 38,000 people for a decade and found that higher intakes of vitamin K were linked to a lower risk of type 2 diabetes. Another study found that supplementing with vitamin K2 can improve insulin response in one week.
Alzheimer’s
Vitamin K may play a role in brain physiology and Alzheimer’s. Researchers found that Alzheimer’s patients had lower intakes of vitamin K.
Leukemia
In Leukemia there are too many white blood cells in the blood or bones. Researchers found that vitamin K2 can lead to the breakdown or even death of leukemia cells.
PMS
A deficiency in vitamin K can cause excessive uterine bleeding. In China, a standard treatment for menstrual pain is an injection of vitamin K.
Rag-Tag Research Geek Recommendation
In America, Vitamin K2 isn’t talked about a lot. At best, it’s known for blood clotting. However, it plays a vital role in arterial calcification and bone health. While Americans haven’t heard a lot about it at the moment, that’s bound to change in the future.
The Calciology™ & Foundation™ Combo delivers 500 mcg of Vitamin K2 per day, along with other synergistic ingredients for maximum bioutility.
How about Vitamin K and Warfarin. I am taking the blood thiner. My doctor says to take less vitamin K. What will happen if I do? I had a heart valve replaced and they have me on the blood thinner.
Hey Rick! Vitamin K is necessary for your body to create blood clots, and Warfarin is a drug that prolongs vitamin K’s ability to do that. Basically it makes it to where your body can’t form clots as quickly. Usually it is important to continue with a steady intake of vitamin K when you’re taking a blood thinner, primarily because if you don’t it can result in a significant, and potentially dangerous, change in your INR (International Normalized Ratio). It can also make it difficult to manage your Warfarin therapy. I have to assume, though, that if your doctor is telling you to take less, that he/she has a good reason for it. It is possible to take too much vitamin K.
I hope this was helpful!
Have you seen any research that K2 can help desolve bone spurs?
And, any idea how much high quality natto you would need to est to get 250 MCG per day?
I JUST ORDERED CALCIOLOGY. WILL THIS HELP CLEAN MY BODY OF DAMAGE DONE BY USING THE OTHER UNSAFE CALCIUM FOR YEARS, OR DO I NEED TO TAKE MORE VITAMIN K?
We like the Calciology product because you don’t need to take anything else. It’s formulated to supply your body with everything it needs to process calcium and repair damage to the body related to that. No extras necessary! Good luck to you, chowell.
I have severe osteoporosis from chemotherapy and radiation and would like to know how much vitamin k I need to take daily to prevent further bone loss. Thanks ronne
The studies we have seen have used 250 MCG per day, so that’s a good place to start. Be sure you get K2, not K1. And we wish you the best!
vitamin K is just one of the nutrients you need to be taking. However the studies we’ve seen have used about 250 MCG per day. Be sure you get K2, not K1. And best of luck!
Do I need more Vitamin K than what I get in Calciology. Betsy RN
The Vitamin K in Calciology is already above the established Daily Value. That being said, it’s the type of vitamin that does not have a toxic Upper Limit. Which means you can’t take too much (unless you’re taking the synthetic K1, but that isn’t in any products we recommend). If you’re taking Calciology you’re probably getting enough.