Want to add more vitamin K to your diet? It exists in two primary forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). While much is still to be learned about vitamin K2, the signs so far point to an underutilized and underappreciated powerhouse for our bodies. Newer Post . Finding effective prevention strategies is of utmost importance. In the words of Goldilocks, it keeps your blood just right. Warfarin and Vegetables: https://youtu.be/kEc30VHaKDw Timestamps0:00 Vitamin K1 vs. vitami. Potassium may play a role in bone health. Considered the plant form of vitamin K. However, it is also produced commercially to treat conditions related to excessive bleeding. Vitamin K supplements have shown potential in early research to help reduce fracture rates. Healthline Media does not provide medical advice, diagnosis, or treatment. For every 10 micrograms of vitamin K2 they consumed per day, their risk of heart disease decreased by 9%. Other research showed that women and people assigned female at birth (AFAB) who had a high intake of vitamin K2-rich foods (but not vitamin K1) were less likely to experience cardiovascular events, like heart attacks and strokes. If you have a vitamin K deficiency, you might experience symptoms like: You might not experience these symptoms unless you're accidentally cut. They might want to switch you to a different medication. Vitamin K 2, the main storage form in animals, has several subtypes, which differ in isoprenoid chain length. What we commonly think of as vitamin K includes vitamin K1 (also called phylloquinone), as well as vitamin K2 (menaquinone). More high-quality, controlled studies are needed to further investigate the effects of both vitamin K1 and K2 on bone health and determine whether there are any real differences between the two. However, because of differences in absorption and transport to tissues throughout the body, vitamin K1 and K2 could have profoundly different effects on your health. By taking Vitamin K2 with calcium, it may seem like you are pulling on opposite ends of the same rope; however, by finding that sweet spot, you can capture the benefits of both. When the body can't replace this loss of calcium, we call this condition "Osteoporosis.". Sauerkraut, Natto (fermented beans), Cheese - Blue cheese, Caerphilly, Cheddar, Leicester, Cheshire, Appenzeller, Comte, Emmental, Jarlsberg, Raclette,Butter Milk. And they play important roles in blood clotting, bone health and heart health. Vitamin K is a group of fat-soluble vitamins that share similar chemical structures. less likely to die from heart disease related to hardened arteries, less likely to experience cardiovascular events, vitamin K2 supplements may be beneficial for some people, Dowagers Hump: What It Is and How To Get Rid of It. by InnovixLabs onSeptember 19, 2018. Vitamin K1 (phylloquinone): found in plant foods like leafy greens Vitamin K2 (menaquinone): found in animal foods and fermented foods ( 2 ) Vitamin K2 can be further divided into. In fact, its been shown to be harmful to people. Vitamin K: Double Bonds beyond Coagulation Insights into Differences Your first recurring shipment will be mailed right away. Is Vitamin K Potassium? - Healthline While vitamin K2 is more common in animal products, fermented foods and some kinds of cheese. What Are the Symptoms of Too Much Vitamin D? Although people sometimes confuse them with one another, the two arent the same. These vitamin K 2 homologues are called menaquinones, and are characterized by the number of isoprenoid residues in their side chains.Menaquinones are abbreviated MK-n, where M stands for menaquinone, the K stands for vitamin K, and the n represents the number of isoprenoid side chain . Most people get enough vitamin K through their diet. Vitamin K1 is primarily transported to and used by the liver (9). One subtype, MK-4, is found in some animal products and is the only form not produced by bacteria. The difference in structure between K1 and K2 is seen in different absorption rates, tissue distribution, and bioavailability. People with chronic kidney disease (CKD) or those who are taking certain medications, including blood thinners, may need to pay close attention to their vitamin K and potassium blood levels. The principal difference between Vitamin K and Vitamin K2 is that Vitamin K is a bunch of fat-soluble vitamins that comprise identical chemical structures, whereas, Vitamin K2 is one of the three forms of Vitamin K. Vitamin K (both K1 and K2) can interfere with blood thinning medications and vice versa. But thats not a hard-and-fast rule. Menaquinone (a family of similar molecules called MK, from MK-4 to MK-13. Because vitamin K1 and vitamin K2 absorb in the body differently and transport to body tissues differently, they may have different effects on your health. See additional information. It is seen especially among older women and strongly raises the risk of fractures. If your blood takes longer than 13.5 seconds, you might have a deficiency. Vitamin K1 A higher intake of vitamin K1 through food is associated with a higher life expectancy. In other words, it promotes the calcification of bones and prevents the calcification of blood vessels and kidneys (3). Vitamin K1 is produced by plants. Its harmful for us. In Japan and other parts of Asia, one kind of vitamin K2 (MK-4), is used as a treatment for osteoporosis. It's needed for proper blood clotting. Additionally, some research suggests that vitamin K2 supplements may be beneficial for some people. Actively fight osteoporosis with your calcium supplement, Prevent the calcium from building up on the lining of your arteries with your vitamin K2 supplement. Furthermore, consuming these with a source of fat like egg yolks or olive oil will help your body absorb the vitamin K better. The benefits of supplementing with K2 may be enhanced even further when combined with a vitamin D supplement. Vitamin K can be present in various isoforms, distinguishable by two main structures, namely, phylloquinone (K1) and menaquinones (K2). Potassium is a mineral that functions as an electrolyte within the human body. 1996-2023 MedicineNet, Inc. An Internet Brands company. Osteoblasts produce an inactive calcium-binding protein call Osteocalcin that collects calcium from the blood. After all, blood clots can travel to your brain and cause strokes. Vitamin K is a group of nutrients divided into vitamins K1 and K2. Vitamin K deficiency can cause significant bleeding, cardiovascular disease, poor bone development, and osteoporosis[9]. All rights reserved. Sudden brain bleeds are potentially life-threatening. Vitamin K1 (also called phylloquinone) is easy to obtain when following a Nutritarian diet, since it is abundant in leafy green vegetables, such as kale, collards, spinach and mustard greens. When multivitamins say 'Vitamin K' on the label, they mean K1. Osteocalcin triggers a mechanism that stimulates the growth of new bone and new dentin, which is the calcified tissue underneath the enamel of your teeth (17). The body cannot product potassium on its own and can only make small amounts of vitamin K. As a result, its important to consume these nutrients through food. Though vitamin K and potassium are both important, theyre not the same type of compound. Try using egg yolks or olive oil to make it easier for your body to absorb the vitamin.Make sure to speak with your doctor before making any significant changes to your diet. We include products we think are useful for our readers. Innovix Labs and its logo are trademarks of Innovix Pharma Inc. Vitamin K1 serves an important role in the human body. Therefore, having blood potassium levels within normal limits is important for maintaining optimal health (14, 15, 16). Vitamin K can be present in various isoforms, distinguishable by two main structures, namely, phylloquinone (K1) and menaquinones (K2). It was also discovered by the dentist Weston Price, who traveled the world in the early 20th century, studying the relationship between diet and disease in different populations. Interestingly, there is also substantial evidence from controlled studies that K2 may provide major benefits for bone health. You are aware of this answer already - Vitamin K2. Long-term studies in Japanese women have observed similar benefits, though very high doses were used in these cases. Policy. Vitamin K is available in two main forms: K1 and K2. Is Vitamin K3 the Same as K2 and K1? Vitamin K1 appears to be less useful or ineffective. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. But its still unclear how potassium supplements compare to dietary potassium. Vitamin K1 vs K2: a side-by-side comparison - InnovixLabs See additional information. Although there are no known toxicities, further research is needed before specific recommendations for supplements can be given. In May of last year (2020), the British Medical Journal published the results of an observational research study concluding that a higher intake of vitamin K2 is associated with a lower risk of coronary heart disease (CHD) and dramatically improves health outcomes [10]. Our website services, content, and products are for informational purposes only. Now, let's dive deeper into how vitamin K1 differs from K2, why deficiency is hard to detect, and why this nutrient is so essential to our health. Rather, its a mineral. The average daily recommended quantity of Vitamin k is as follows -. Consider using grass-fed whey protein as a smoothie base. Check out our latest grass-fed whey recipes today to help you get more Vitamin K2 in your diet. Whereas vitamin K1 is quickly filtered out of your blood often within a matter of hours, vitamin K2 has the potential to be longer-lasting. The most common types of vitamin K are K1 and K2 (5, 9). Newborns are often given a single dose of vitamin K to prevent vitamin K deficiency bleeding (VKDB), which is a rare condition that occurs when the blood cant clot. Researchers believe vitamin K2 may help inhibit this buildup (26, 27). Are there differences between K1 and K2? Vitamin K and potassium are both considered essential nutrients. Well take a closer look at both of those below. They may grow on different trees and have different tastes, but at the end of the day, theyre all citrus fruits. Vitamin K2 is found in fermented foods and animal products, and is also produced by gut bacteria. Vitamin K and Natto - What's the Connection? - Scientific American Currently, it is assumed that about 180-200 micrograms is a sufficient daily dose. Different foods can affect the function of your kidneys. You'll also learn which foods are good sources of. Like vitamin K1, acts as a protein activator and assists in blood coagulation. ), Blood clotting- prevents excessive bleeding. While vitamin K1 and K2 from different sources are currently commercially available and are becoming popular as health supplements, novel tactics for more efficient and affordable attainment of both . MK-4 form of Vitamin K2 shows some influence on gene expression. This is useful because the amount of vitamin K1 in a typical diet is ten times that of vitamin K2. However, one review of controlled studies concluded that vitamin K2 supplementation as MK-4 significantly reduced the risk of bone fractures. Vitamin K2 - Wikipedia Sauerkraut, Natto (fermented beans), Cheese (hard & soft), eggs, whole milk, Vitamin K helps the body form blood clots, Vitamin K improves bone strength, density, and growth, Vitamin K helps prevent calcium deposits from forming within your arteries, The body releases calcium from our bones over time as a function of our individual metabolic needs. Low levels of both vitamins could increase your risk of bone fractures. You should not start or stop any medications, diet or exercise plan without first consulting with your doctor. Hemostasis is our blood's coagulation process; coagulation is a term that describes our blood transforming from a flowing liquid to a slow-moving gel. Some foods rich in vitamin K2 include chicken, eel, butter, egg yolks, natto (the richest source), and beef liver. However, this powerful nutrient plays an essential role in many aspects of your health. Vitamin K2 can be further divided into several different subtypes. There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods). Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Less is known about the absorption of vitamin K2. This product is not intended to Research shows that people with CKD have an increased risk of vitamin K deficiency (39, 40, 41). Think of vitamin K as a collection of vitamins that play a similar role in your health. While vitamin K1 is primarily found in leafy green vegetables, vitamin K2 is found in fermented foods and animal products. One of the main regulating proteins in dental health is osteocalcin the same protein that is critical to bone metabolism and is activated by vitamin K2 (16). MedicineNet does not provide medical advice, diagnosis or treatment. Vitamin K2 is found in animal products and fermented foods such . These two vitamins have synergistic effects, which means they may work together (24). Vitamin K3 is a synthetic form of vitamin K, and its often used in feed for livestock and commercial pet foods. Fermented foods (some European hard cheeses and Natto or fermented soybeans). In controlled studies in people, researchers have also observed that vitamin K2 supplements generally improve bone and heart health, while vitamin K1 has no significant benefits (4). This article lists 20 foods that are exceptionally high in vitamin K. Learn more about vitamin K deficiency in both adults and infants, including what causes it, symptoms to look out for, and how to treat and prevent it. As always, its best to talk to your doctor before adding a new supplement to your routine. A recent study says 97% of, some European hard cheeses and Natto or fermented soybeans, transported by different carriers in the blood than K1, MK-4 form of Vitamin K2 is the predominant form found in the brain, MK-7 form of K2 is 3X better at reaching bones and activating Osteocalcin than K1. Vitamin K supplements should never be taken over the counter. They might suggest you increase your vitamin K1 and K2 intake. Vitamin K. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/, Vitamin K1 and K2 have different effects on your health. Vitamin K2 is often found in animal products and fermented foods, as opposed to natural, plant food sources, Zumpano notes. Most people have never heard of vitamin K2. When calcium builds up in your body, it can lead to hardening (or calcification) of your tissues, organs and blood vessels. 18 Foods That Pack More Potassium Than a Banana. A recent study found potassium may have more pronounced effects on bone health and osteoporosis risk in that population (35). A 3-year study in 244 postmenopausal women found that those taking vitamin K2 supplements had much slower decreases in age-related bone mineral density (11). Additionally, more research is needed to determine if K2 is truly better for heart health than K1. Theyre both available as dietary supplements, as well, and are both used to promote wound healing, bone health, heart health, and healthy blood clotting. What's The Difference Between Vitamin K1 And Vitamin K2? 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). NEW STUDY - VITAMIN K2 LOWERS CORONARY HEART DISEASE RISK. Interestingly, several studies have been done on vitamin K2 and certain types of cancer. What's the difference between vitamin K1 vs. K2? Like vitamin K, potassium may help bone health in postmenopausal women. Still, the average intake of this important nutrient is incredibly low in the modern diet. If you are curious to know your current vitamin k levels, blood work is an available option. One study estimated that less than 10% of the K1 found in plants is actually absorbed (7). Its a synthetic, unnatural form of vitamin K. Its also been found to be harmful to human subjects, with researchers observing its capacity for damaging our livers and destroying our red blood cells. K2 as MK-4: minor as a direct dietary source of Vitamin K. K2 as MK-7: minor as a direct dietary source of Vitamin K. These statements have not been evaluated by the Food and Drug Administration. The most important ones are MK-4 and MK-7. Vitamin K1 can be found in leafy green vegetables, vegetable oils, and some fruits. Sometimes vitamin K1 supplementation can result in digestive problems, such as diarrhea. Subjects have taken 10 mg of vitamin K1 daily for up to two years without any side effects. If you buy through links on this page, we may earn a small commission Heres our process. The average recommended values for vitamin K intake are 0.08 mg for women and 0.12 mg for men. In turn, the constant supply of Vitamin K allows for consistent activation of the matrix GLA protein (MGP), responsible for preventing vascular mineralization. Not yet established, but experts recommend 100 to 200 micrograms of K2 daily. 2 In unique circumstances, your doctor may prescribe vitamin K supplements to help the blood clot or to help increase bone strength. The next sections investigate this topic further. 92% Of U.S. Population Have Vitamin Deficiency. Each has a unique set of properties and purposes. ; K2 is a group of chemicals known as menaquinones or MKs, ranging from MK-4 to MK-13, depending on the length of the isoprenoid side chain.The most well known ones are MK-4 and MK-7. Like vitamin K1, vitamin K2 has an exceedingly low potential for toxicity. This can easily be achieved by adding a cup of spinach to an omelet or salad, or by adding a 1/2 cup of broccoli or Brussels sprouts as a side for dinner. Vitamin K-2: Functions, sources, benefits, and deficiency symptoms Vitamin K2 has been shown to lead to unique cardiovascular benefits. Vitamin K2 is mostly microbial. 2023 Healthline Media LLC. So why does chicken dark meat show up regularly on lists of foods rich, Vitamin K2 deficiency symptoms are hard to notice. Please note, comments need to be approved before they are published. Are you taking any medications, such as antibiotics, that interfere with vitamin K production? Our website services, content, and products are for informational purposes only. The difference in structure between K1 and K2 is seen in . People in that study didnt consume any vitamin K1. Vitamin K1 Vs. K2: Benefits & Differences | Swolverine Though this needs to be studied in more detail, current research on vitamin K2 and health is promising. Cleveland Clinic 1995-2023. In a sense, this is how osteoporosis starts, bones begin to shed and break down over time, and the bones fail to regenerate at an equal rate. This website is for educational and informational purposes only. Vitamin K3 isnt available as a supplement for humans, and for good reason. But a certain amount of clotting-ability in your blood is important for your health. And its true that calcium is an important part of bone health. Think of oranges, grapefruits, limes and lemons. The food source can differ based on the subtype. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. Subscribe here for the occasional notification of new content or promotions. Thats because of its shorter absorption time, Zumpano says. Without K2, however, the osteocalcin will remain inactive and fail to complete its mission. You can get vitamin K2 from high fat dairy products, egg yolk, liver, and fermented foods, such as sauerkraut. Osteocalcin, when activated, allows calcium from the blood to bind with the mineral component of our bones, creating hardened bone growth. ), An intestinal or biliary tract disorder (bile duct, gallbladder, liver), Stool that appears black or contains blood, Small blood clots underneath the fingernails, From where the umbilical cord was removed, In the nose, skin, gastrointestinal tract, or other areas. Lack of fermented foods and organ meats in diet. Vitamin K vs. Vitamin K2 - What's the Difference (With Table) MK-4 is the type most often consumed in food. min Table of contents Vitamin K is an essential nutrient that plays a vital role in blood clotting and bone health. But you may not consume vitamin K2-containing foods often with the typical Western diet. 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. Vitamin K2 can also interfere with the blood thinning medications. Vitamin K1, also known as phylloquinone, is the form that's found in vegetables, in particular, leafy greens like kale, collards, and spinach. If you have, or suspect you may have, a medical condition you should seek advice from a licensed health care practitioner. Some evidence suggests that broad-spectrum antibiotics contribute to K2 deficiency (21). Chicken, egg yolks and butter are good sources of MK-4. Several observational studies have correlated low levels of vitamin K1 and K2 with a higher risk of bone fractures, though these studies are not as good at proving cause and effect as controlled studies (11). However, no human studies have tested this directly. A Detailed Review, Eating Foods With Flavanols May Help Boost Your Memory, What to Know About Vodka: Calories, Carbs, and More, food, supplements, and small amounts produced in the gut, food, supplements, and in some foods as an additive, vitamin K2 may be more bioavailable than K1, still unclear which forms the body absorbs best, an electrolyte that helps cells complete basic functions, may support bone and heart health and prevent infant bleeding, may support bone health and benefit blood pressure. Two clinical studies suggest that vitamin K2 reduces the recurrence of liver cancer and increases survival times (19, 20). Chicken meat is not naturally rich in Vitamin K2. 2023 Healthline Media LLC. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The difference in structure between K1 and K2 is seen in different absorption rates, tissue distribution, and bioavailability. One of its most important functions is to regulate calcium deposition. Many experts believe vitamin K activates proteins required for bone growth and development (2). In fact, the K in vitamin K is in reference to the German word koagulation, which translates to coagulation or the ability to clot (or thicken) blood. What are the Blood Clotting Benefits of Vitamin K? On the periodic table, the chemical symbol for potassium is the letter K. Thus, people sometimes confuse potassium with vitamin K. This article highlights some of the main similarities and differences between vitamin K and potassium. Rich animal sources include high fat dairy products from grass-fed cows and egg yolks, as well as liver and other organ meats (22). While many people prioritize vitamins B12, C, and D, vitamin K is too often an after-thought. Zumpano details what we do know about K vitamins, and vitamin K2 specifically, including some of its most important benefits. However, vitamin K3 is frequently used in food for livestock and domestic pets. VKDB is a condition that occurs when theres not enough vitamin K in the body to help form blood clots (8). A selection of K2 supplements can be found on Amazon. They also have an increased risk of hyperkalemia, high blood potassium levels (45). Vitamin K helps activate a protein called osteocalcin, which binds to calcium to build bones. Its also been shown to be safe when used topically. Gut bacteria in your large intestine also produced vitamin K2. Vitamin K as a Diet Supplement with Impact in Human Health: Current Things have changed in the last 10 years. It comes in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). As a result, you may benefit much more from eating vitamin K2 directly. This commonality between the vitamin k group structure is why vitamin K1 and K2 share similar metabolic pathways in their activation of the benefit-creating proteins that go to work on our bodies for the better. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. These differences are crucial to identifying the different roles vitamin K1 and K2 play in the body. There are three ways to cancel or modify your subscription: No problem. The charge for each shipment will be applied to your credit card on the day it is shipped. Remember, women should get about 90 mcg of vitamin K a day, while men should get 120 mcg/day.
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