Vitamin K1 is processed in the liver and plays a larger role in the coagulation of our blood, whereas Vitamin K2, on the other hand, is processed in the intestine. [Note: 180g or 180 micrograms is only 0.18 milligrams.]. Handy tip for eating nattoyou can take the beans and dry them out in an oven ..they then dont have the horror sticky mucus like stuff and become like a little salty crunchy snack which kinda tastes like a slightly burnt nut. American Bone Health4208 Six Forks RoadSuite 1000Raleigh, NC 27609. A reader on my YouTube channel shared her experience on how to make Natt more palatable. Good luck. The research team also measured bone strength at the femoral neck. After posting we were made aware of some errors in the sources of K2. What pills make you look younger? The other fat soluble vitamins are A, D and E. Fat soluble vitamins are not absorbed from the stomach walls. Its perfect for this time of year too. . Adults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Knapen M.H.J, et al. The know of only one person who consumes Natt on a regular basis. Lundberg HE, et al. Core strength and osteoporosis why is core strength important if you have osteoporosis? Obtaining the correct vitamin D and K2 dosage is vital to avoid these unwanted side effects. I speak to friends/colleagues at length about the promises of K2 and no, it is not the same of K1!! Both seem beneficial to bone health but it is not clear, from the available research, if one is better than the other. Hard cheeses are the highest with 51.1 g/100g of menaquinone-9 (MK-9) per 100g of cheese. A daily dose of 500 to 1000 mcg of MK-4 is adequate and close to healthy ancestral consumption. I buy just enough of the commercial Natt to use as a starter it takes only 1/9 of the single serving package to make 1 kilogram of dried soybeans into Natt. Digoxin (Lanoxin). If you are on or plan to take an anticoagulant, you should speak with your physician about adding the recommended Vitamin K2 dosage for osteoporosis. The acid the stomach makes while eating helps the body absorb calcium carbonate. However in the local pharmacy, all of the K2 supplements I can find are in the form of K2+D3. According to the NHS, the dosage of vitamin D you need each day is 10g or 400 IU for adults. A few words of caution before you integrate Vitamin K2 into your diet. soppysokes in reply to HeronNS 5 years ago Unfortunately K2 can be damaging if taken in excess. It is not so much an issue of how much calcium but rather ensuring that you have enough Vitamin D to absorb the calcium that you do ingest and secondly that your K2 level is also optimized to keep the calcium out of your arteries. Children under 12 need just 45 micrograms per day. .What we found was that instead of avoiding any vitamin K, which was their advice then, K2 supplementation made it unnecessary to have periodic bleeding time tests! Total daily dose. By clicking "Subscribe," you agree to the DrWeil.com Natto is a much more efficient food source compared to hard or soft cheese. Age-related compromised bioavailability of Vitamin K2. Vitamin K2 is mostly found in animal foods and fermented foods (more on this in the next section of this post). Vitamin K1 is generally the preferred form of vitamin K because it is less toxic, works faster, is stronger, and works better for certain conditions. I have never tasted Natt, however, it turns out Natt is an acquired taste. If your goal is to achieve your Vitamin K2 MK-7 dosage target of 180 g/day using food sources you will be looking at consuming one of the following food quantities per day: Please note that I am not advocating you eat that quantity of cheese everyday. If you are not getting that level in your diet, you might consider supplementing. YouTube has some great videos on how to make homemade Natt its easy! Natt has almost 20 times the concentration of Vitamin K2 compared to hard cheeses and over 25 times the concentration found in soft cheeses. In this blog post, I discuss Vitamin K2 and osteoporosis. A recent study (19) published in the Nutrition, Prevention and Health section the British Medical Journal (BMJ) identifies another of the MK (menaquinone) versions of Vitamin K2 may yield bone benefits. As I mentioned earlier in this post, Vitamin K2 is active in the metabolism of calcium by activating the calcium binding action of several proteins (the carboxylation of osteocalcin). Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. The other word of caution is for individuals who are on anticoagulants or blood thinners such as warfarin (Coumadin). This is a really interesting and useful blog, thank you for posting it.Im trying to improve my bone strength by diet and activity so finding your blogs/youtube videos has been really helpful. If you spend enough time, you will find sites that state MK4 is better than MK7 and other sites that argue the opposite. Non-vertebral fractures (approximately 81%). 2015 Apr 1;172:155-60. doi: 10.1016/j.foodchem.2014.09.021. In fact, talking about it is making me hungry wheres my saucepan! Learn how your comment data is processed. There is some variability of these recommended target values across various organizations. Third, as much as I could, I rely on published and peer-reviewed research as my source of information on Vitamin K. I avoided sources (such as postings by supplement manufacturers) where I sensed a conflict of interest. 2018 May 1;23(5). Margaret has presented at the Canadian Physiotherapy Association and the Ontario Physiotherapy Association on treating aging adults and osteoporosis. I also take Vitamin D/calcium supplements that Ive been taking for many years. I am not familiar with the questionable stuff out there you refer to. Thank you so much for taking the time and energy to reply so thoroughly. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review, Int J Endocrinol. The absorption takes place in the intestines. I discuss these later in this article. One dose is adequate for MK-7. I find that the best way to enjoy eating it is by adding 1/2 teaspoons of strong mustard and some soya sauce. This point is important and can greatly increase the absorption. Use vitamin D cautiously if you're taking drugs processed by these enzymes. Vitamin K1 sources include kale, brussels sprouts, spinach, mustard greens, turnip greens and vegetable oils. Hard Cheese:51.1 g/100g ofmenaquinone-9 (MK-9). Vitamin K is found in green leafy and cruciferous vegetables such as spinach, kale, broccoli and Brussels sprouts. That is a strong claim and I have two concerns with it. Vitamin K2 Dosage for Osteoporosis Treatment, This article was last updated on August 16, 2022, International Science and Health Foundation, Exercise Recommendations for Osteoporosis, https://melioguide.com/osteoporosis-nutrition/probiotics-bone-loss/. Hi Margaret: Ive been taking a supplement by Life Extension its called Bone Restore you take 4 caps divided up to twice a day I found like you said that Calcium without K2 doesnt build bone mass You can find them on line at Life Extension .com with all the amounts of the formula in there so far Im good do not take blood thinners Im not sure how youll feel about the product. We are now rethinking how much calcium and vitamin D is needed for good bone health. Third, we decided to rely exclusively on published and vetted research as our information source and not other peoples (including supplement manufacturers) interpretations of information. What is the relationship between Vitamin D3 with K2, and does the combination of Vitamin D3 and K2 improve bone health? Neither the FDA or Health Canada test supplements so we had to turn to an independent third party. Arch Intern Med 2006;166:125661. Please note the date of the last review on all articles. Is there something about the Gouda and Edam process that is different. I believe that you should take Vitamin K2 along side it. Thanks for this great article on Vitamins K1and K2. Margaret wrote an article on bone health and probiotics which will provide some insight into whether kombucha helps bone health. These compounds are labelled by their number. Some experts recommend getting about 150 to 400.Dosage for Osteoporosis. I encourage you to direct any questions his or her way. However Ive been in the midst of some other medical treatment so will wait until Im through with that. The good news is that you dont need much to achieve your daily Vitamin K2 target because of its concentration. A number of studies show that Vitamin K2 does help bone health, although the evidence is not conclusive. A 100 gram serving ofNatt has the following: Since publishing this post on Vitamin K2, a reader contacted me and shared her personal experience with Natt . For the last 15 years, she has concentrated on bone health and has treated thousands of patients for their osteoporosis, osteopenia and low bone density. I was aware of the apparently longer half life of MK7, which is why I added it in but its not ideal for me to be consuming a soy product daily. If you spend enough time, you will find sites that state MK4 is better than MK7 and other sites that argue the opposite. You can also ferment cows milk with the subtillis bacteria which makes a sweet and caramel like pudding. We use it to research the supplements we consume in the Martin household. May 26, 2022. For post-menopausal or osteoporotic patients, there is no evidence that vitamin K affects bone mineral density or vertebral fractures; it may reduce clinical fractures; however, the evidence is insufficient to confirm this. Hi Rhea. The researchers found many of the hard tablet dietary supplements had concentrations of MK-7 below the level listed on the bottle. I also list the foods high in Vitamin K2, provide the current recommended Vitamin K2 dosage for osteoporosis, discuss Vitamin K2 deficiency, differences between Vitamin K1 and Vitamin K2, and tell you about a Vitamin K2 food source rock star. The manufacturer who sells MK4 supplements only, prefers MK4. Furthermore, long-term use of these anti-coagulant medicines is associated with accelerated bone loss and low bone mass. There are indications that Vitamin K can prevent Alzheimers disease. MK4 and MK7 are menaquinones (Vitamin K2) and both appear to be beneficial to bone health. Only two of the group ever get meaningful attention and these are the MK-4 and the MK-7. We did the math to illustrate to the reader how much they would need to consume to hit the daily target of 180 micrograms of Vitamin K2. (other hard cheeses) are the same as Gouda and Edam for their K-2 content? MK7 has never been shown in any studies to reduce fractures.. A 2018 study (15) looked at MK-7 supplements for content and impurities in both oil and no-oil dietary supplements. This was a much larger effect than foods high in vitamin K1 ( 10 ). Low vitamin K intake has also been linked to increased risk of hip fractures in men and women and to low bone density in women. A 2015 study (13) looked at absorption in mice to see whether consuming more than one fat soluble vitamin at a time increased or decrease the absorption of the others. Decreases in oestrogen levels at menopauseplus other genetic and environmental factorsput women at a higher risk. Oh, dear. Receive updates and information about Bone Health, Our Events, and Specialty Programs each month. She has been interviewed as an expert in osteoporosis prevention and treatment by WebMD, the Toronto Star, CTV Ottawa Morning Live, the Senior Rehab Project podcast, and Dr. Rebecca Risk's podcast, Falling Through the Cracks. All rights reserved. I will cover food sources of Vitamin K by starting with Vitamin K1. To learn more about their report, visit ConsumerLab. The researchers found that blood samples of the Jarlsberg women showed that the key biochemical markers of bone turnover, including osteocalcin, and vitamin K2 increased significantly after 6 weeks. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program. Keep well, Margaret. 2015 Mar;26(3):1175-86. People in the West dont eat as much Vitamin K as they used to, even 50 years ago, so scientists are studying whether higher amounts should be recommended. You suggested 45 mg daily. What are the symptoms of vitamin K2 deficiency? Women who have . Kaneki et al. Feb 7, 2012 4:42 PM. Margaret's work in osteoporosis and Physical Therapy has been cited in a number of Physical Therapy textbooks. Thank you for another informative article. In their report, they identified two products that offered 100 g dosage of Vitamin K2/Mk-7 in isolation. ConsumerLab, an independent testing organization, tested eight K2 supplements for purity, accuracy in labelled amount and absorbency. Thank you for your in-depth research! In the United States, the FDA has not validated a health claim for vitamin K. Given the complexity surrounding Vitamin K2 and your unique circumstances (your bone health, potential Vitamin K inadequacies, etc) your best route is to consult with a RegisteredDietitian Nutritionist for guidance. After reading the book Vitamin K2 and the Calcium Paradox, I started making Natt at home. Vitamin K is one of four fat soluble vitamins. A study in 2013 found taking 180 mcg daily helped reduce bone loss in healthy women who had been through menopause. First, we have no commercial or financial relationship with ConsumerLab. Molecules. It turns out thatNatt is not only an amazing source of MK-7, it also has a number of the Vitamin K2 subgroups. Don't buy magnesium oxide, it's worthless. It also showed an improvement in bone strength in the femoral neck and a decreased loss of height in the lower thoracic vertebra. We do not sell these products, do not receive a commission on the sale, or have a relationship with any manufacturer or provider. Hi Margaret: When I mentioned the Life Extension bone Restore the dose is four a day divided up between two meals I take 2 with breakfast & 2 at dinner I should have been more clear. Specifically, I cover the scientific research into the role of Vitamin K in improving bone health. Institute of Medicine Panel on Micronutrients. She is the proud recipient of the 2011 Award of Distinction from the College of Physiotherapists of Ontario for her significant contributions and achievements as a Physiotherapist. In reply to scolioporosis's comment. (10). Health professionals recommend that you take these fat-soluble vitamins three hours apart to reduce the competitive interaction between them and improve the absorption of the individual vitamins. What specific manufacturers of MK-7 did ConsumerLabs recommend? This chart shows how Vitamin K2 directs bone metabolism. What do you think of taking 45 mg of vitamin K2 daily to keep bones strong? MK4 and MK7 are menaquinones (Vitamin K2) and both appear to be beneficial to bone health. We certainly do not advocate people consume that quantity of cheese on a daily basis. The commercial Natt comes in a single serving styrofoam package that I cannot bring myself to buy regularly for environmental reasons. Bovine liver is one of the few foods with representation of most of the Vitamin K2 sub-groups. Because I am a biochemist with several years experience in blood clotting, I became aware of the existence of K2 and started taking it regularly. The half-life of MK-4 is substantially less than that of its family member, MK-7, and as a result will stay in your body a shorter time. Exercises you should avoid if you have osteoporosis. Cottage cheese, 1% milk fat, 1 cup 138 mg per serving. Studies so far have shown mixed results for supplements of Vitamin K1 and Vitamin K2. Do you have any food recommendations for vegans to increase Vitamin K2 ? Here is a summary of the key points of this article: Menaquinone or Vitamin K2 is critical for osteoporosis treatment and prevention (1). How much calcium in supplements is safe to take for osteoporosis without damaging our heart? The European Food Safety Authority approved the health claim for Vitamin K but has not offered a dosage recommendation. Another good read available on Amazon is Vitamin K2 and the Calcium Paradox by Canadian Naturopathic Doctor Kate Rheaume-Bleue. Just learned thats probably not a good idea. Osteoporosis affects three times as many women as men, and within this group women have a higher fracture rate (40 percent for women vs. 30 percent for men). I have not read anything about caffeine or coffee affecting its effectiveness. Thanks for your service to the osteo community. You can then snack on them or throw some onto a salad as you might with toasted nuts. 100 mcg vitamin K2 per day: for healthy people under the age of 50, who do not take any additional vitamin D3. Some health professionals estimate that 80% of the US population has only 10% of their required Vitamin K2 levels. This is based on the dosage used in most recent research studies. Cancer Prevention. Some have found improved bone mineral density, a few showed decreased fracture risk, and others found no additional benefit to bone health. The MK-7 sub-group is derived through fermentation of certain (but not all) bacteria. Adequate vitamin K intake also appears to reduce the risks of both heart disease and cancer. Osteocalcin is among the most abundant proteins in bone and is produced exclusively by osteoblasts. That will probably not work for you. Vitamin K2 MK7 dosage recommendation is150 to 180 g per day. Several studies support the role of Vitamin K2 in improving bone health. Vitamin K2 appears to protect the bones more than Vitamin K1, but too little of either is bad for the bones. Im assuming I also get some vitamin K2 through my diet through things like hard cheese. Should you take a vitamin K supplement? It is a whopping load of cheese! 2001. Menaquinone-7 (MK-7) is derived from fermented soy. At this moment, we should be careful about supplementing high-dose vitamin D, unless indicated differently..
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