Vitamin K may be most well-known for its ability to regulate blood clotting in times of injury, but it also plays a key role in bone health and works closely with the incredibly important mineral, calcium.
Calcium is required to regulate the electrolyte balance in the body. Without calcium, the heart would quickly go into an arrhythmia and cease to function.
As calcium is the most crucial mineral to stay alive, the body has an entire gland called the parathyroid, which closely regulates how much calcium circulates in the blood. 99% of the body’s calcium stays stored in the bone, where it supports bone health and acts as a reservoir of calcium that the body can call upon at any time.
Dietary calcium, which is escorted out of the gut into the bloodstream by vitamin D, is bound to the bone with the help of the fat-soluble vitamin K2. Without adequate amounts of this vitamin, the calcium does not adequately bind to bone and instead circulates and potentially deposits on the arterial walls. (1)
Populations with the highest amounts of vitamin K2 have been shown to have better bone health than populations that consume less vitamin K2, (2) and a 2014 study suggested that intake of vitamin K greatly supported bone and heart health and longevity. (3)
How to Increase Vitamin K for Optimal Bone Health
Humans get most of their vitamin K from green vegetables in the form of vitamin K1. The problem is that K1 is bound to the vegetable fiber, and little of it makes it into the bloodstream, and what does make it is weakly converted into vitamin K2.
Vitamin K2, which is a more active form of vitamin K, is found in meat, eggs and dairy, and a fermented soy product called natto. It is also manufactured by the microbes in the gut – so gut health, once again, really matters!
Human studies have shown that vitamin K2 is significantly more bioavailable than the vegetable-sourced form of vitamin K1. (4-6) Vitamin K1 is cleared by the liver in eight hours, while the MK-7 form of vitamin K2 from meat and dairy has been detected up to 72 hours after digestion, giving it ample time to support optimal bone and cardiovascular health. (7)
To maintain a healthy calcium delivery system in support of bone and heart health as well as longevity, the body needs adequate amounts of vitamin D3, vitamin K2, and calcium.
Generally, adults need about 1200mg of calcium from the diet daily. Many folks fall short of this number and may need supplementation.
My favorite source of calcium supplementation, if needed, is a source derived from the bone of cows called calcium hydroxyapatite. I prefer this as a calcium source because it has other co-factor minerals as well, instead of solely calcium. Learn more about this by searching for Bone Support in our online store.
Vitamin D3 levels should be maintained between 50-80ng/mL throughout the year. In the winter, in latitudes north of Atlanta, supplementation will be required to maintain these levels. >>> Learn more about vitamin D3 here
If your diet is limited in red meat and dairy, you may not be getting the required amount of vitamin K and you may want to consider a vitamin K2 (MK-7) supplement.
Vitamin K is also manufactured by the microbiome, which is how vegetarians are able to get adequate amounts. (8) This does, however, require a healthy microbiome, and all the details on what is needed in the gut to manufacture the vitamin are still not fully understood.
Important Note
Many drugs can interfere with the effects of vitamin K. They include antacids, blood thinners, antibiotics, aspirin, and drugs for cancer, seizures, high cholesterol, and other conditions. You should consult with your healthcare practitioner when considering vitamin K supplements.
Warning
Warfarin (Coumadin) interacts with Vitamin K. Vitamin K is used by the body to help blood clot. Warfarin (Coumadin) is used to slow blood clotting. By helping the blood clot, vitamin K might decrease the effectiveness of warfarin (Coumadin). People taking Coumadin (Warfarin) should not use vitamin K supplements unless advised to do so by their health care provider.
giles says
almost 2018 and people still want us to consume synthetic calcium supplements? people have enough calcium in the blood aka painful calcified joints & muscles…
sue says
@Evelyn Blake and others concerned about having parathyroid tumors: I was wondering the same thing. I have CKD, chronic kidney disease, in Stage 3B and my Ca level has been mildly elevated for years. Apparently CKD patients can lose Ca from the bone due to the kidneys failing to function properly OR due to a parathyroid tumor, OR both. The problem seems to be that doctors do not react to mildly elevated Ca levels when they should and as a result patients may go years with mildly high Ca continuing to precipitate in vessels and organs where it shouldn’t be. This not only can kill you, it WILL kill you if you don’t take care of it. I don’t know how much can be done about high Ca levels if there is no parathyroid tumor involved. But anyone, whether they have kidney disease or not, whose Ca level is even mildly elevated MUST seek attention to determine if you have a parathyroid tumor or not. This is a dangerous situation because it takes just a short time to begin to damage heart valves, arteries (all over the body) and organs. In my case, not one of my 4 docs, including my nephrologist, has even mentioned my Ca level and when I’ve inquired I’ve been given the pat on the hand and told not to worry because it is only “a little” high. Big mistake, especially if you are over 40 -ish in age. I’ve had to “go it alone” to learn how dangerous this situation is. I now have 75% blocked cardiac arteries, and osteopenia, which I gather is the early stage of osteoporosis. I strongly urge you to go to the site parathyroid.com and read it in its entirety. It is posted by Dr. Norman, MD, of the Norman Clinic in Tampa FL. He is an expert in determining whether or not you have parathyroid tumor(s) and does a 30 minute “band aid” surgery to remove the tumor(s) if you have them. You literally walk in, get assessed, have the surgery if needed, and go home.Traditional parathyroid surgery is “hit or miss” and requires approx a 5 hour surgery and 6 weeks to recover from the ear to ear cut on your neck. It carries with it some very serious risks to the thyroid, the vocal chords, and to veins, arteries, and nerves in the neck. Dr. Norman has statistical data he’s gathered over the years that predicts the probability of your having a parathyroid tumor based on your age and Ca levels. And he has his own specialized testing equipment for diagnosing.You will find that and MUCH more on his site. For anyone with even mildly elevated Ca PLEASE take this seriously because I can almost guarantee your doctor will not. Then not very far down the road you will develop problems with the brain, kidneys, heart and other organs etc due to the excess Ca in the blood “plating out” in those area; and osteoporosis where the Ca migrated out of the bones. At that end- stage point when you have had a stroke or a heart attack etc they will offer you expensive “life saving ” procedures and heavy duty drugs to try to “manage” your condition which was entirely preventable in the first place.
Kathryn Cihak says
Thank you for that pertinent information. This ayervedic channel is fabulous–tons of information.
Joe Stauffacher says
This article sparks my curiosity about boron and magnesium. I’ve recently learned that boron regulates the calcium and magnesium in the body. Lots of videos on YouTube of people drinking borax to decalcify the pineal gland. Wondering if this also supports decalcifying the thyroid too? Interesting that you referenced the parathyroid too. Love to hear your thoughts about borax/boron.
Suzanne says
Once again, thank you for your dedication to simple research and generous sharing of Auyervedic information.
jim b says
you don’t mention cultured vegetables/sauerkraut as a source for vitamin k.2…
why is that?
Colby says
K2 is an animal-evolved form of the K vitamin group. Natto contains a type of vitamin K similar to K2, but there are also problems concerning soy and bone health. High-vitamin dairy products and organ meats (ex: brain, liver) are the best sources of K2. K1, which can “evolve” to K2 in the body (research shows this can happen via bacterial influence in the gut OR without their influence at all) is found in dark leafy greens in abundance. Think parsley, kale, spinach, collards, etc. Even vegetables like cabbage (and other high-calcium vegetables) contain a good amount. Vegetarians should get plenty of TOUGH vegetables in their diet. If you’re looking for tough veggies, think of cabbage vs. squash, collard greens vs. cilantro, etc. Tough, rubbery leaf/flesh textures are a decent indication of the calcium (and thus K1) concentration.
! 🙂
Karl Spaeth says
What does the research show about which bacterium “evolve” the K1 to K2? Since there are loads and loads of these on the market these days it would help to have this knowledge. The bífidos , the lactobacilluses, this Scoby and that scoby.
Evelyn Blake says
Would this supplement be beneficial for hyperparathyroidism?