Vitamin K gets its name from the German term Koagulation as it is an important factor in blood clotting. Both plant and animal sources contain vitamin K, but the absorption rate is not generally optimal. When vitamin K supplements provide this vitamin in pure form, it's better absorbed by the body.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin present in many natural foods. Green leafy vegetables contain phylloquinone, the most common dietary form of vitamin K. Animal-based and fermented foods contain Menaquinones, which are another form of vitamin K. MK-4 is produced by the body from phylloquinone through a conversion process.
Vitamin K is well known for its ability to support the blood clotting function in the body. Also, it's important for bone metabolism. It's quickly metabolized and excreted and thus, vitamin K in blood levels and tissue storage is generally lower compared to other fat-soluble vitamins.
While food sources can supply this vitamin, vitamin K supplements can be more useful in ensuring the absorption of this key vitamin.
Different Forms of Vitamin K
Different forms of dietary supplements containing K1 and K2 as MK-4 and MK-7 are available. K1 - phylloquinone and K2 -menaquinone are the natural forms of vitamin K. The menaquinone-4 (MK-4) andmenaquinone-7 (MK-7) are the subtypes of the K2 vitamin. Of these, supplements containing vitamin K2 as MK7 have a better absorption rate.
Vitamin K Supplement Importance
A healthy and balanced diet may provide you with adequate levels of vitamin K as it's also synthesized by your body. However, surveys show that one-third of the US population doesn't consume enough vitamin K.
Vitamin K deficiency is not generally closely monitored and most people don't need standalone vitamin K supplements. They can get enough vitamin K through the use of multivitamin supplements with vitamin K.
Vitamin K supplements gain relevance because of their use in bone mineralization, which can help with conditions like osteoporosis. Clinically, vitamin K deficiency is rare in adults, but it can happen in people with malabsorption disorders or those who take other medications that can interfere with vitamin K metabolism.
If you are taking medications like warfarin, antibiotics, etc, vitamin K can have interactions. So, anyone who has any physical condition or is taking any medication must consult a health expert before taking vitamin K supplements. Only an expert can guide you on the right vitamin K supplement dosage.
Vitamin K Supplement Benefits for Health
Some of the well studied benefits of vitamin K are:
Bone Health
Porous and fragile bones, called osteoporosis, are common in 10 million adults in the US and 80% of them are women. Adequate consumption of calcium and vitamin D from early childhood is important to protect bone health. Vitamin K is relevant here as it helps increase bone mineral density. Many trials were conducted to study the effect of vitamin K supplements on bone mineral density and bone fractures and the results support the use of MK4 supplementation for reduced risk of fractures. In another study, vitamin K MK7 supplements helped with bone strength.
Vascular Health
Vitamin K supplements are useful to support heart health because of their role in reducing the risk of vascular calcification. Meta-analysis of 14 randomized controlled trials revealed that vitamin K supplements have a favourable effect on the calcification scores. It can help reduce the risk of vascular calcification and thus can benefit vascular health.
Also, vitamin K supplements may also be useful in delaying the deterioration of arterial elasticity. A study showed positive effects on arterial elasticity when both vitamin K1 and vitamin D were given. However, these supplements should be taken under the supervision of an expert.
Insulin Sensitivity
Studies have shown that vitamin K may help improve insulin sensitivity for men who have diabetes. It plays roles in pancreatic beta cell proliferation and increases glucose tolerance, which may have contributed to enhanced insulin sensitivity.
In another study, vitamin K2 supplementation has been found to reduce the risk of the development of diabetes. Researchers found that 10 µg/day of K2 was able to reduce diabetes risk by 7%.
Evidence from the studies shows that MK-7, a vitamin K2 compound, supports the body as well as gut microbiota.The gut microbiota and its metabolites play a central role in how MK-7 affects glucose metabolism and insulin sensitivity. Metabolic disorder decreases the abundance of vitamin K2-producing bacteria. So, the relationship identifies the possibility of MK-7 as a postbiotic agent in the control of diabetes via mechanisms involving the gut.
These results suggest that dietary vitamin K deficiency can change the gut microbial community composition and insulin sensitivity. Such deficiencies can be managed with the us of vitamin K supplements, taken under medical advice.
How to Choose Vitamin K Supplements?
As many forms of vitamin K supplement are available, knowing how to make the right choice is important. It depends on your health goals, dietary preferences, and other medical conditions. Nutriessential offers a curated selection of high-quality vitamin K supplements to meet diverse needs.
Pure Encapsulations Vitamin K with D3 combines vitamin K2(MK-7) with D3 for calcium metabolism and cardiovascular function. Super K Softgels from Life Extension provide a comprehensive blend of vitamin K1 and K2 (MK-4 and MK-7) for bone strength and arterial health. Another option is Thorne 3-K Complete, which contains all forms of vitamin K.
Thorne Vitamin K2 supplement is available in liquid form, which contains a vitamin D3 and K2 combination. Bioclinic Naturals offers a pure vitamin K2 MK-7 supplement sourced from natto beans.
Consult with the health expert at Nutriessential to buy vitamin K supplements suited for your health needs. We offer the best prices and exclusive deals for bulk orders.
FAQs
1. Beyond blood clotting, what are the unique benefits of vitamin K supplements?
Vitamin K2 (particularly MK-7) helps arterial elasticity, decreases arterial calcification, and may help prevent bone fractures in older adults. Such benefits are mostly challenging to achieve through diet alone and hence supplementation becomes necessary.
2. What should you know about the different vitamin K forms in supplements?
Check the profile of the vitamin K form: Vitamin K1 (phylloquinone) is the one that supports blood clotting, while K2 (menaquinone) is the one that offers heart and bone health benefits. K2, particularly MK-7, has a higher bioavailability and a longer half-life than K1. Choose supplements that match health goals and consult with an expert first.
3. Is vitamin K needed as a separate supplement or in a multi-vitamin with some K?
The choice of supplements depends on your health goals. A multivitamin with K2 may be the more effective option when multiple nutrients are lacking in the diet. Comprehensive K vitamins are useful for general health. Synergistic supplements are useful to support bone and heart health. Best to always look for pure products stating the exact type and dosage of the vitamin K to avoid under- or overdosing. Always ask expert advice before trying any supplements.
4. What is the best vitamin K supplement?
The best vitamin K supplements contain MK-7, the long-acting type, are third-party tested and exist in softgel or oil-based capsules to enhance absorption. Look out for transparent sourcing and clinical backing with the brands. Ensure that the brand assures quality, safety, and purity.
5. Should I take a vitamin K supplement with other nutrients?
D3 and K2 complement each other for bone and heart health. D3 intensifies calcium absorption while K2 directs calcium into bones and not into arteries. Research supports this clinical synergy. Many multivitamin supplements also contain adequate levels of vitamin K.
6. What are vitamin K supplement side effects?
Generally, vitamin K is well-tolerated by most, but high doses of MK-4 may lead to gastrointestinal upset. Those who are on anticoagulants such as warfarin should be supervised by their medical practitioners. You should always get medical advice to understand the right dosage.
7. Why is vitamin K2 considered to be best for bone health?
K2, particularly MK7, activates osteocalcin, the protein responsible for its binding to calcium in bones. It has a longer half-life than MK-4 or K1, in maintaining its stable blood concentration in low doses.
8. What is a Super K vitamin supplement, and is it worth it?
"Super K" generally refers to a mix of K1, MK-4 and MK-7. It has bundled all the critical forms of vitamin K into one capsule. This combination is suitable for blood clotting activity, increased bone density, and enhanced flexibility of arteries. It is useful when your diet is not very varied, or if you have some specific health needs.
