This effectiveness was not as evident for Black test subjects compared to other populations, so clearly more studies are needed.īased on animal studies and the role vitamin K2 plays in bone metabolism, it’s reasonable to assume that this nutrient affects dental health as well. Researchers have speculated that vitamin K2 may affect dental health.Ī 2023 review of 4965 elderly individuals concluded that regular vitamin K supplementation coupled with moderate fiber intake was effective at helping to prevent tooth loss from periodontal disease, particularly in males ( 14). Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures. In line with these findings, vitamin K supplements are officially recommended for preventing and treating osteoporosis in Japan ( 13). Seven of these trials, which took fractures into consideration, found that vitamin K2 reduced spinal fractures by 60%, hip fractures by 77%, and all non-spinal fractures by 81% ( 12). Out of 13 studies, only one failed to show significant improvement.

( 11).Īn older 2006 review of studies in Japanese women observed similar benefits, though very high doses were used in these cases. Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health.Ī meta-analysis of 16 studies in 6425 postmenopausal women found that those taking vitamin K2 supplements had a positive effect on bone mineralization and increased bone strength.

Vitamin K2 activates the calcium-binding actions of two proteins - matrix GLA protein and osteocalcin, which help to build and maintain bones ( 10). It is seen especially among older women and strongly raises the risk of fractures.Īs mentioned above, vitamin K2 plays a central role in the metabolism of calcium, the main mineral found in your bones and teeth. Osteoporosis - which translates to the phrase “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 believable 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.

However, keep in mind that the studies were observational studies, which cannot prove cause and effect. The review noted that K2 showed the most promise, while also mentioning that much of the ingested K1 is transformed to K2 in the body ( 9). In a 2019 meta-analysis of 21 studies and 222,592 participants, an increased dietary intake of either vitamin K1 or K2 was linked with a moderately reduced risk of coronary heart disease, although not with mortality ( 8).Ī 2020 review about the association between dietary vitamin K and risks of coronary heart disease in adults found a lower risk of coronary heart disease with vitamin K supplementation. Vitamin K is believed to help by preventing calcium from being deposited in your arteries ( 4). Vitamin K plays an essential role in blood clotting, heart health, and bone health.Ĭalcium buildup in the arteries around your heart is a huge risk factor for heart disease ( 6, 7).Īnything that can reduce this calcium buildup may help prevent heart disease. This is because sudden increases in vitamin K may interact with the medication, leading to increased or decreased blood clotting ( 5). People taking blood thinning medications like Warfarin are counseled to keep their vitamin K intake consistent and avoid large quantities of vitamin K-rich foods or large fluctuations in vitamin K intake. There is no known toxicity for vitamin K1 or K2 from food or supplements. This is why there is no established Tolerable Upper Intake Level (UL) set for vitamin K. Vitamin K has a very low potential for toxicity. However, more human studies are needed before the functional differences between vitamins K1 and K2 can be fully understood. 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 ( 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.

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