Vitamin K health benefits often underestimated
Added 18.05.2009
Vitamin K is an often neglected vitamin but its role in our health should not be underestimated.
What is vitamin K?
Vitamin K is a fat-soluble vitamin that is known for its important role in blood clotting. There are two forms: vitamin K1 (phylloquinone/phytonadione) and vitamin K2 (menaquinone). Vitamin K1 can be found in green leafy vegetables like lettuce, spinach, parsley and broccoli. Vitamin K2 can be found in meat, dairy, eggs and natto (Japanese food made from fermented soybeans) and can be produced by intestinal flora.Are you getting enough vitamin K?
If you eat a healthy balanced diet, which very few people do, your risk of suffering from a significant vitamin K deficiency is low. However, if you suffer from almost any chronic disease, you will likely benefit from supplementation with vitamin K. New research indicates that people suffering from heart disease can reduce their risk of dying by supplementing with 50 to 100 mcg of vitamin K2.Which form of vitamin K?
Numerous scientific studies show that vitamin K2, in particular MK-7, has more health benefits than vitamin K1. Vitamin K1 makes up for about 90% of a Western diet while vitamin K2 accounts for only 10%, which indicates it would not be a bad idea to supplement your diet.Vitamin K2 (MK-7) and your bones
Scientific studies are proving time and again that vitamin K2 improves bone health. It not only increases bone mineral density in osteoporosis sufferers but also reduces the risk of fractures by 80%. Vitamin K2 also seems to work in synergy with vitamin D to increase bone density. It is thought that vitamin K2 activates proteins, one of which is called osteocalcin, that are essential to bind calcium to the bone matrix.Other vitamin K2 health benefits:
- Reduces risk of heart disease by preventing arterial calcification.
- May help to prevent diabetes.
- May play a role in preventing Alzheimer's disease.
- Researchers believe that vitamin K has antioxidant qualities.
- May help to protect against cancer.
References:
Beulens, J.W.J. & all. "High dietary menaquinone intake is associated with reduced coronary calcification." Journal of Atherosclerosis. July, 2008.
Gast, G.C.M. & all. "A high menaquinone reduces the incidence of coronary heart disease in women." Journal of Nutrition, Metabolism and Cardiovascular Diseases. January, 2009.
Yoshida, M. & all. "Effect of vitamin K supplementation on insulin resistance in older men and women." Diabetes Care. November, 2008.
Koike, Y. & all. "Vitamin K therapy slows spread of liver cancer." Presented at the 103rd Annual Meeting of the American Gastroenterological Association and Digestive Week. San Francisco. May 19-23, 2002.
Allison, A.C. & all. "The possible role of vitamin K deficiency in the pathogenesis of Alzheimer's disease and in augmenting brain damage associated with cardiovascular disease." MEDLINE. August, 2001.
Dr. Bo Nielsen's comments:
For many years vitamin K was a "forgotten" vitamin in the Western world. In Japan, however, the benefits of eating vitamin K-rich foods have been known for centuries. Natto (納豆 in Japanese) is a common Japanese breakfast food that contains very high amounts of vitamin K2. The high intake of vitamin K2-rich foods is considered to be one of the reasons why Japanese are one of the longest-lived people on earth. Recently, scientific research has revealed that the right form of vitamin K (K2) in the specific menaquinone-7 form (MK-7)and in the correct dosage, not only increases bone mineral density, risk of fractures and arterial calcification but also reduces the likelihood of blood clotting and may even prevent diabetes, Alzheimer's disease and certain types of cancer. Vitamin K2 in the MK-7 form is available as a natural supplement for those of you who don't want to eat natto every day. Remember that you achieve the best benefits of any supplement if taken together with all other basic vitamins and minerals.
