The Healing Power of Vitamin K: Are you Getting Enough?

Through my research for our Bone Builder’s Bootcamp, I have discovered the startling connections between Vitamin K, your bone health and cardiovascular health.  Doc and I have noted the trend toward increased arterial calcification with the use of high-dose calcium supplementation when given without other key bone nutrients. Science now indicates these trends are strongly related to vitamin K status, particularly to inadequacy of vitamin K2.

The research below shows that vitamin K2 plays an important role in keeping calcium in the bones and out of the arteries!! Here are two studies that link Vitamin K2 and vascular health:

• The decade-long, 4800-person Rotterdam study documented that people who consumed the most vitamin K2 have a 50% reduced risk of arterial calcification. They also exhibited a 50% reduced risk for cardiovascular events during this 10 year period.
• In 2009, a 16,000-person study by Gast and colleagues showed that high intake of natural vitamin K2, but not vitamin K1, protected individuals from cardiovascular disease. This study reported that for every 10 mcg of vitamin K2 consumed, the risk of coronary heart disease was reduced by 9%.

Vitamin K: What are the best food sources?

Vitamin K is not a single nutrient, but the name given to a group of vitamins of similar composition. The two main groups of vitamin K that occur naturally are vitamin K1 (phylloquinone) and K2 (menaquinone). K1 is found in many green vegetables and K2 is produced by bacteria in the gut and found only in fermented foods – see list below.

In combination with Vitamin D and calcium, both vitamins K1 and K2 increase bone quality. But vitamin K2 is more bioavailable, longer lasting, and provides for greater increase in bone strength. While you probably have enough vitamin K to provide for normal blood clotting, you most likely do not consume enough vitamin K1 or Vitamin K2 to allow for optimum bone health.

Are we getting enough?

Research has been accumulating for more than 10 years that suggests a need for redefining the optimal recommended intake of vitamin K to a higher level than the current Adequate Intake (AI) of 90/120mcg (women/men). The best evidence to date for an optimal intake of vitamin K suggests 1-2 mg K1/day [5]. Aging, poor conversion of K1 to K2, and genetic issues affecting vitamin K activation may require higher doses of K1 and additional K2 [5,6].

For example, studies document that for optimization of the bone protein osteocalcin adults would do well with a daily K1 intake of 1000 mcg.  Currently the average K1 intake in this country is only about 75 to 125 mcg/day.

The table below lists the foods highest in vitamin K1.  Vitamin K1 is a fat soluble vitamin which means that Vitamin K absorption in vegetables is enhanced by the presence of dietary fat in the same meal. For example, enjoy your sauteed greens with a dot of cultured butter or olive oil. Unless you are a “greens” lover, you might find it difficult to consume 1000 mcg of vitamin K in food.

Women and Men with Osteopenia or Osteoporosis take Note: The prestigious Framingham Heart Study found that those with the highest vitamin K1 intake (250 mcg/day in this study, compared to the recommended intake of about 75 mcg/day) had a threefold reduction in hip fracture risk!!  Vitamin K2 is the most biologically active form of vitamin K.  It is also the most beneficial for bone health maximization.  Vitamin K2 is produced by bacteria and is mainly found in fermented animal foods such as ripe cheese, yogurt and  fermented products like kefir, yogurt and Japanese Natto.  Natto is by far the best food source for Vitamin K2. (Found in Japanese markets)

RDA for Vitamin K1 75-140mcg	Mcg. Of Vit. K1 per 1/2 cup Cooked
Kale, cooked……………….	630
Collard greens, cooked	520
Spinach, cooked	510
Turnip greens, cooked	425
Beet greens, cooked	350
Mustard greens, cooked	270
Brussels sprouts, cooked	210
Broccoli, cooked	110
Dandelion greens, cooked	102
Parsley, 10 sprigs	90

 

RDA for Vitamin K2 (no RDA is set for vitamin K2; however for bone support, I would aim for a level between 500-1000 mcg/day)

FOOD	VITAMIN K2	(MCG/100G or 3.5 oz)
Natto	1103.4
Goose Liver Paste	369.0
Hard Cheeses	76.3
Soft Cheeses	56.5
Curd Cheeses	24.8
Egg Yolk	15.5
Butter	15.0
Chicken Liver	14.1
Salami	9.0
Chicken Breast	8.9
Chicken Leg	8.5
Ground Beef (Medium Fat)	8.1
Bacon	5.6
Calf Liver	5.0
Fermented Sauerkraut	4.8
Whole Milk	1.0
2% Milk	0.5

Note: If you suspect your vitamin K1 intake is low, you can supplement your food intake with either the DFH Osteoforce (1000 mcg of Vitamin K1 along with Vitamin D and other bone building nutrients) or the DFH Tri-K which contains 2050 mcg of three different forms of Vitamin K (K1-1000 mcg; Vitamin K2-Menaquinone-4 1000 mcg; Vitamin K2-Menaquinone-7 50 mcg).  Both of these products are available through Nourishing Wellness Medical Center.

 

Jeanne Peters is the Nutrition Director for the Nourishing Wellness Medical Center. As a Dietitian for over 33 years, she is passionate about sharing the healing secrets of nutrient dense foods for transforming all health conditions, including osteoporosis.

 

References:

1. Schurgers LJ, Vermeer C. Differential lipoprotein transport pathways of K-vitamins in healthy subjects. Biochim Biophys Acta. 2002 Feb 15;1570(1):27-32.

2. Kelleys Textbook of Internal Medicine, Fourth Edition, 2000, Lippincott, Williams and Wilkins, Philadelphia, PA.

3. Knapen MH, Jie KS, Hamulyak K, Vermeer C. Vitamin K-induced changes in markers for osteoblast activity and urinary calcium loss. Calcif Tissue Int. 1993 Aug;53(2):81-5.

4. Booth SL, Sokoll LJ, O’Brien ME, Tucker K, Dawson-Hughes B, Sadowski JA. Assessment of dietary phylloquinone intake and vitamin K status in postmenopausal women. Eur J Clin Nutr. 1995 Nov;49(11):832-41.

5.Kaneki M, Hosoi T, Ouchi Y, Orimo H. Pleiotropic actions of vitamin K: protector of bone health and beyond? Nutrition. 2006 Jul-Aug;22(7-8):845-52. Review.

6.Binkley NC, Krueger DC, Kawahara TN, Engelke JA, Chappell RJ, Suttie JW. A high phylloquinone intake is required to achieve maximal osteocalcin gamma-carboxylation. Am J Clin Nutr. 2002 Nov;76(5):1055-60.