Vitamin K/K2 – helps move calcium from the bloodstream and soft tissue to the bones and teeth, and is required to make new bone cells
Vitamin K is also a critical nutrient for bone health. Possibly more than that, it is critical for the general health of the cardiovascular system, but especially when obtaining vitamin D3 (or calcium). Without vitamin K, more calcium would remain in the bloodstream or soft tissue, where it can calcify, causing trouble for the circulatory system, heart, organs, and soft tissue. Vitamin K2 MK4 aids in this process. Vitamin K, specifically K2 MK7, is also important for bone health because it activates two proteins: 1) osteocalcin, which requires Vitamin K and is secreted solely by osteoblasts or new cells as part of the bone remodeling process; 2) matrix GLA protein. Both of these are used in the building of bone tissue. (1) Osteoporosis centers on the failure of Osteoblasts to keep up with Osteoclasts. Osteoblasts are cells that build new bone, while Osteoclasts are cells that discard old bone tissue to make room for the new. When the osteoblasts don’t keep up, bone tissue becomes less dense and more porous. Osteoporosis literally means “porous bones.” Vitamin K2 MK7 helps enhance the osteoblast formation process through the activation of these proteins. One particular study concluded: supplementation with phytonadione and menaquinone-4 reduces bone loss. In the case of the latter, there is a strong effect on incident fractures among Japanese patients. (34) Another study showed “Next to an improved vitamin K status, MK7 supplementation significantly decreased the age-related decline in bone mineral density and bone strength. Supplementing K2 MK7 may therefore help postmenopausal women prevent bone loss.” (35)
Vitamin K, specifically, K1, is found primarily in greens and green vegetables. However, most greens also contain oxalates, which bind to minerals, especially iron and calcium, that can create kidney stones and lead to kidney damage. So while greens are beneficial and the K1 will convert to K2 MK4(36)(37), care needs to be taken to avoid those with higher oxalate levels, like spinach, though there are other foods with oxalates to watch for. While the greens may be good for K2, they may not be as good for mineral absorption.
Andrew W. Saul, author of “FIRE YOUR DOCTOR! How to be Independently Healthy” and “DOCTOR YOURSELF: Natural Healing that Works“, says since our Paleolithic ancestors ate lots of greens [I’m not sure that’s backed by science], and did not have Osteoporosis that it gives support to those with the condition to “eat their greens”.
Although all vitamin K is converted eventually to K2 MK4 in the body, it is helpful to take two forms of K2. Vitamin K2 is found in 13 forms, with MK4 and MK7 being the primary forms found in most foods and supplements. MK4 is found in many foods, most from animal sources. MK7 is sourced mostly from fermented foods. (36)(37) Many of the K2 products on the market are best avoided. Those that contain soy, natto, nattokinase, chickpeas, and alfalfa contain antinutrients that can block mineral absorption. They are also high in phytoestrogens, which are endocrine disruptors that throw off hormone balance, which is needed for bone building. These food crops are also sprayed heavily with Glyphosate, proven to cause cancer. (38) One of the other major concerns, because of what I have discovered in speaking with many people in various osteoporosis groups, is that many who have used legume-based K2 MK7 supplements have developed heart palpitations. Since I take the Hippocratic approach to healing (First Do No Harm), I find the consumption of legume-based K2 supplements to be a poor choice, especially when there are better options available. (38b)
K2 MK4 has a short half-life and lasts only an hour or two, but does much while in the body. It helps to move calcium from soft tissues and organs, as well as helping with other areas of health. It is the form found most in the organs and fat of mammals and is especially high in Emus. It does not have to be processed by the liver like K1 and K2 MK7, so it goes right to work. MK7 has a long half-life and must be processed by the liver first, so it takes longer to work and does more to aid in blood clotting than K1. MK7 helps to move calcium from the blood to the bones and teeth, as well as making osteocalcin. It can last from hours to a day or more. (20)(36)(39)
Vitamin K2 can be found in many healthy foods in the forms of both MK4 and MK7, as well as some in MK8, MK9, etc. Goose liver pate is one of the highest in MK4, with as much as 369 mg per 100 grams. But you’ll also find it in many types of meat, especially bacon, beef, calves’ liver, chicken, egg yolks (less in whites), emu, mackerel, salmon, and whole milk and butter. These are much higher in animals that are raised in the sun as opposed to those indoors. MK7 is found in fermented foods like hard cheeses, curds, and sauerkraut etc. These should all be sourced from organic and/or pastured sources. (40)
As for supplements, clean sources for K2 may be found in both MK4 and MK7. Two are Geraniol (made from Orange Jasmine Leaf extract) and Farnesol (made from Acacia Flowers). There is at least one company that makes a formula with Geraniol. There is at least one company that makes a formula using both. Another company was found to make a formula made from Geranium. These have been found in a review to be healthy forms of K2 without the antinutrients found in the majority of others using soy products and fermented legumes. Another food substance found to be high in MK4 is Emu Oil. This is found in several products, most from Australia and New Zealand, which have high concentrations of K2 MK4. There has been little testing done on K2, most having been on MK4. Even though some studies have not shown K2 to aid bone health directly, some studies have shown it to have a direct effect on other nutrients, such as calcium, vitamin D3, and factors that affect bone-building mechanisms, making vitamin K2 well worth including in the efforts to treat Osteoporosis naturally.
What everyone must be careful of regarding supplements is those with ingredients containing antinutrients. K2 is no exception, and most K2 products are made with legumes, which themselves contain antinutrients like phytates and oxalates that hinder mineral absorption; phytoestrogens (in some) disrupt the endocrine system, and Glyphosate in most. One company has a formula containing nightshade, which causes inflammation, so while the primary ingredients may be good ones, some of these products have limitations.
One other aspect of supplementing vitamin K/K2 is that those taking blood-thinning drugs need to do so under the supervision of a qualified professional healer. This will more likely be a Naturopathic physician or possibly a pharmacologist, and possibly along with a cardiologist. Naturopaths and pharmacologists will have more knowledge of vitamin K/K2 and in different forms, as well as how to help stabilize medication levels with it.
Although vitamin MK7 actually has more to do with aiding in blood clotting than K1, none of these causes the blood to either thin or thicken. There is a great deal of confusion involved with these. But they do affect blood-thinning drugs. This does not mean one must avoid taking them if on blood thinners, but MK7 should be taken under the strict supervision of a professional who is knowledgeable in K2 (many doctors are not). One last thing on K2: Even though vitamin D is best not, and may not be supplemented, everyone should still take vitamin K2. You still need to address the calcium in your blood with K2 MK4, and still have need of K2 MK7 to build new bone; and you will still be getting vitamin D, which aids calcium absorption from food. (36)
Foods vitamin K2 can be found in are as follows: Foods that contain K1 are especially found in dark leafy greens like kale, green vegetables, as well as carrot juice, canned pumpkin, pomegranate juice, pine nuts, okra, blueberries, and iceberg lettuce. Healthy sources of MK4 are Emu Oil, chicken, duck, or goose liver pate, and goose meat, pasture-raised egg yolks, grass-fed ghee, pasture-raised beef, pasture-raised pork, and pasture-raised lard, especially calf liver, as well as pasture-raised chicken meat, and wild-caught salmon and mackerel. It’s also found in pasture-raised whole milk, butter and ghee. Goose liver pate has 369 mcg in 100 grams of pate. MK7 is found in fermented foods. Healthy choices would be pasture-raised, raw, hard cheese, soft cheese like brie (most is not raw), as well as curd cheese, cheddar cheese, and sauerkraut, or kefir made from organic, pasture-raised, raw” dairy. (20)(40)
Naturally Better Bones 