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Vitamin K2

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Vitamin K2 is a fat-soluble vitamin that is part of essential for managing calcium disposition in the body. There are two forms of vitamin K are vitamin K1 and K2, vitamin K1’s main function is in blood clotting. Vitamin K2 only forms 10% of our dietary intake, however has a host of health benefits.

In a ground-breaking experiment the German scientist Henrik Dam observed that a particular vitamin extract was related to blood clotting in chickens. Interestingly he was actually studying the effects of cholesterol deprivation on chickens when he made this discovery. But this is usually the way that great scientific discoveries have been made—when we least expect it! Not surprisingly vitamin K was named after the German name for ‘koagulation vitamin’. Henrik and another scientist by the name of Edward Doisy then went on to decode the structure and function of vitamin K, earning them both a Nobel Prize for their efforts. Since this monumental discovery, over 15,000 research articles have been published regarding the essential functions of vitamin K in the human body, including the various forms it exists in.

Functions in the body

Keeps your heart healthy

Vitamin K2 is present in innermost layer of the arteries—where atherosclerosis develops—and helps keep calcium out of the arterial tissue. This allows the arterial walls to maintain their elasticity and flexibility allowing smooth, unrestricted blood flow. Atherosclerosis is commonly referred to as ‘hardening of the arteries’ because of the buildup of calcium deposits. Vitamin K2 is essential in keeping calcium out of arteries and in bones—where it should be!

Reduce bone loss

Vitamin K2 is has key roles in maintaining calcium levels in the body. Calcium is a mineral essential for bone mineralisation, keeping them strong and healthy. Vitamin K2 deficiency has been linked to bone disorders such as osteoporosis. Specific proteins such as osteocalcin, responsible for allowing bone to utilise calcium are dependent on vitamin K2 to function effectively. One Japanese study found that vitamin K2 completely reversed bone loss and even resulted in an increase in bone mass in osteoporosis sufferers! Recent studies have also found that vitamin D, vitamin K2 and calcium are the winning combo in significantly reducing bone loss.

Help fight cancer

Several studies have shown that vitamin K2 reduces the risk of cancer and also increases survival times in some types of cancer. Many key proteins in our body are dependent upon vitamin K2 to carry out their functions; in the case of deficiency, this sets the stage for cancer. Studies have shown a reduced risk of prostate, leukaemia and Non-Hodgkins Lymphoma associated with higher vitamin K2 intakes. In one study vitamin K2 supplementation in end-stage prostate cancer patients significantly delayed cancer progression and death.

Maintaining adequate intake

Whilst vitamin K1 is plant-sourced, vitamin K2 is mostly found in animal products. There is a misconception that because bacteria produce vitamin K2 in our gut we do not need it in our diets. However an increasing body of research is highlighting the importance of vitamin K2 intake through the diet. Try including some of these food items in your diet:

  • Fermented foods- natto, vegetables
  • Chicken breast
  • Egg yolks
  • Organic meat (from grass-fed cows), cheese

References:

1. http://onlinelibrary.wiley.com/doi/10.1359/jbmr.2000.15.3.515/pdf
2. http://onlinelibrary.wiley.com/doi/10.1002/cncr.21667/full
3. http://www.nmcd-journal.com/article/S0939-4753(08)00209-3/abstract
4. http://www.jbc.org/content/278/45/43919.short

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