Understanding Vitamin K2: Benefits for Heart Health Compared to Other Forms of Vitamin K

Vitamin K is one of the lesser-known vitamins, and many people are unfamiliar with the differences between Vitamin K1 and K2. Found in certain foods and supplements, Vitamin K2 is associated with various physiological functions in the body.  

Incorporating sources of Vitamin K2 into a balanced diet is one way to ensure adequate intake. It is naturally present in fermented foods, certain dairy products, and some animal-based sources. Additionally, it is included in various supplementation routines for those looking to support their overall nutrition.

Vitamin K2 is a critical nutrient that is often overlooked. It is one of the four fat-soluble vitamins that are fundamental for a fully functioning immune system and overall wellbeing. The other fat-soluble vitamins that the body needs are A, D, and E (all three are generally found naturally through a healthy lifestyle).

While Vitamin K is known to play a role in the coagulation process (blood clotting), research indicates that consumption of Vitamin K1 alone has not shown any significant associations with health improvements. Vitamin K1 seems to promote balance in the body. In contrast, Vitamin K2 has been studied for its various roles in the body, including its potential contributions to different bodily functions. 

Why we need to supplement with Vitamin K2

Vitamin K1, also called phylloquinone, is the predominant form of Vitamin K found in the human diet, primarily sourced from plant foods like leafy green vegetables. It constitutes about 75–90% of all Vitamin K consumed. However, it is not easily absorbed by the body, with studies indicating that only about 10% of the Vitamin K1 ingested is absorbed.

Vitamin K2, on the other hand, is better absorbed and has several subtypes known as menaquinones (MKs), ranging from MK-4 to MK-13. Vitamin K2 is more challenging to obtain, particularly for those following a plant-based diet, as it is primarily found in fat-rich foods such as hard cheeses, egg yolks, dark chicken meat, butter, goose liver, and bacon. MK-4 is the only subtype not produced naturally by gut bacteria. The body can produce Vitamin K2 through the intake of fermented foods like sauerkraut, natto, kimchi, and kefir.

This is why, for most people, supplementing with Vitamin K2 is the most effective way to ensure that you’re getting the requisite amount each and every day.

Vitamin K-rich foods.

Bone and heart health are pertinent areas to focus on if you are particularly active, middle-aged or older, or going through menopause. If you fall into those groups, getting more Vitamin K2 can be beneficial for your body.

As it can be quite tricky to get the right amount of Vitamin K through nutrition only, here are some foods that are rich in the nutrient:

• Kale, mustard greens, collard greens
• Natto (fermented soy beans)
• Swiss chard, spinach, broccoli, brussels sprouts
• Goose and beef liver
• Hard cheese, egg yolks
• Dark chicken meat, pork chops
• Butter, soybean oil
• Green beans, avocado
• Kiwi, prunes
• Other high-fat dairy products

The table below made by Katarzyna Maresz, PhD, published in a 2015 article highlighting some different types of Vitamin K, the impact of each on the body and where they can be found:

The Importance of Taking Vitamin K2 and Vitamin D3 Together

Vitamin K2 has a longer side chain in its molecular structure compared to K1, allowing it to remain in the bloodstream for an extended period—days instead of hours. This extended circulation time may enhance its utilization within various tissues in the body. In contrast, Vitamin K1 is primarily utilized by the liver.

When taken together, Vitamin K2 and Vitamin D3 work synergistically to help direct and transport calcium from dietary sources into the bloodstream and to the areas of the body that need it.

LYMA includes MenaQ7® Matrix and Vita-algae D3™ in ideal ratios. Both vitamins play a role in optimizing their respective functions. MenaQ7® Matrix is recognized for its high bioavailability as a form of Vitamin K2, formulated at a clinical dose of 75µg in LYMA. When combined with Vita-algae D3™ at a dosage of 2,000 i.u. in LYMA, these vitamins complement each other effectively.

Additionally, Vitamin K2 is noteworthy for its role in supporting bone integrity, especially for menopausal women, as it activates a protein called osteocalcin. Some research has indicated that menopausal women supplementing with Vitamin K2 experienced slower declines in bone mineral density over time.

The Vitamin K2 daily dosage you need to support optimal balance.

MenaQ7® Matrix is a bioavailable form of Vitamin K2, formulated at a dose of 75µg in LYMA. When combined with Vita-algae D3™ at 2,000 i.u. in LYMA, it provides a synergistic approach to supplementation.

It is beneficial to take Vitamins K2 and D3 together, as Vitamin D aids in the absorption of calcium, while Vitamin K2 plays a role in its utilization within the body. Supplementing with both vitamins together can enhance their effectiveness.

Vitamin D3 is often referred to as ‘the sunshine vitamin’ because it can be obtained from sunlight, but it may not always be sufficient to meet daily needs. Therefore, supplementing with Vitamin D3, alongside Vitamin K2, can help ensure adequate intake.

For overall wellbeing, maintaining sufficient levels of Vitamin K2 and Vitamin D3 is important. LYMA's formula is designed to provide the appropriate amounts of MenaQ7® Matrix (Vitamin K2) and Vita-algae D3™ (Vitamin D3) for effective supplementation.