Vitamin K2 is very different than vitamin K or K1. Vitamin K1, has been long recognized as being important for blood clotting. Because of this critical role, it is rare that we become deficient in vitamin K1. Not only do we get plenty of K1 through our diet, but the body continually recycles K1 to ensure it is ever present. However, it is quite common to become deficient in K2. It is more difficult to get K2 in our modern day diet and K2 is not recycled like K1. According to Dr. Rheaume-Bleue, people can develop a deficiency of K2 in as few as 7 days if not adequately supplied by the diet.

The reason why vitamin K2 is so important is that it activates two key proteins in the body:

1. Osteocalcin: once activated, it carries calcium and minerals into bones and teeth.
2. Matrix-GLA: activation of the matrix-GLA protein (MGP) inhibits tissue calcification. This protein is activated only in the presence of Vitamin K2.

Through activation of these 2 proteins, vitamin K2 can keep our bones strong and keep calcium from mineralizing in soft tissues of the body.

With all these fabulous benefits, you might be thinking “I should included more foods rich in vitamin K2 into my diet.” However, this is harder than you think. Vitamin K2 comes from fermented foods and grass fed, but not grain fed, animals. In animals, vitamin K1 obtained from munching on green grass, can be converted into K2. Animals fed a diet of grain will lack K1 and therefore K2. Humans can also convert K1 from leafy greens to K2, but at a very low rate. Our gut flora can make K2 as well, but not enough to make a significant contribution to our health.

The best sources of K2 are natto and goose liver, both which may be hard to stomach. Natto is a fermented soy food frequently eaten in Asian countries. You can also get K2 from grass fed animal products like cheese, eggs, and butter and most recently discovered from pork. Cheeses richest in K2 are Brie, Gouda, Jarlsberg and some Blue cheeses. However, you will have to eat a whole lot of cheese, eggs and butter to reach your daily requirement of K2.

So supplementing with K2 may be your best choice. However, there have been different thoughts about what type of K2 you should supplement with. There are 2 forms of vitamin K2 that are typically found in supplements: MK-4 and MK-7. The M in MK stands for menaquinone and the K stands for vitamin K. The numbers have to do with the length of the carbon tail on the chemical chain. The higher the number, the longer the chain and the longer it stays in the body. The initial studies on K2 and bone health used MK-4 and showed that when used in high doses (45 mg/day), MK-4 was positively associated with reduced risk of fractures. However, recently, more research suggests MK-7, which can be taken at lower doses, increases bone mineral density as well. The benefits of MK-7 is that it stays in the blood stream longer and you need a lower dose for efficacy.

According to Dr. Kate Rheaume-Bleue, either form is beneficial, but if your supplement contains MK-4 you will have to take a higher dose and more frequently. Much of the MK-7 used in supplements is soy-based, so if you have a soy allergy or otherwise want to avoid soy, so will need to find an alternative.

How much vitamin K2 do you need?

Maintain General Health – 100-120 mcg, at least a portion of that should be MK-4, but it’s not clear how much!
Increase bone density – 180 mcg of MK-7 is best
Reduce arterial calcium – 400 mcg

So as you can see, we are in our infancy when it comes to understanding how much and what kind of K2 is needed. K2 is actually produced in several different lengths, MK-4 through MK-11, and only MK-4 and MK-7 have been researched….so future research on the other types could prove beneficial as well.

For now, If your not eating a daily helping of Natto or goose liver, be sure you are taking a supplement that provides K2, not just K1.

On a side note if you take Warfarin or any medication that has to do with blood clotting, talk to your doctor before supplementing with K2.

Need more guidance, give me a call and we can schedule a time to review your supplements to ensure you are getting all the nutrients you need to build and maintain strong, healthy bones!

Although the research is mixed, more studies than not suggest that consuming too much vitamin A may increase the risk of bone fractures. The latest animal study published in the Journal of Endocrinology, October 2018, concluded that consuming too much vitamin A may decrease bone thickness, leading to weak and fracture prone bones.

Our body cannot make vitamin A, so it is essential that we get it from our diet. Vitamin A is a fat-soluble vitamin, meaning that it needs dietary fat in order for it to be absorbed and then is stored in the body’s own adipose tissue. Therefore, if you take in more vitamin A than you need, it will slowly build up in your body’s tissues.

There are two dietary sources of vitamin A:

• Preformed vitamin A, also known as retinoids/retinol, is the active form of the vitamin and is available for immediate use in the body upon intake. It comes from animal products such as liver, salmon, eggs, milk, fortified cereals and oils from fish, such as cod liver oil.
• Provitamin A must be converted to the active form in the body. Beta carotene is the most well-known provitamin A and comes from colorful fruits and vegetables like sweet potatoes, carrots, spinach, cantaloupe. There is less likelihood of excessive buildup of vitamin A when it comes from the conversion of provitamins because, if the body has enough vitamin A, then the beta carotene will not be converted.

How much vitamin A do our bones need?

Evaluating the research, it appears that vitamin A intake (in the form of retinol) of greater than 5,000 IU a day can be detrimental to bones because it increases osteoclastic activity (the bone cells that break down bone). However, too little vitamin A can halt the development of osteoblasts, the bone-building cells that lay down new bone. In a 4-year study of 958 men and women found that an average daily consumption of 2,000 to 3,000 IU per day (600 to 900 mcg) was associated with the highest bone mineral densities.

The following tips will help you insure adequate,
but not excessive, intake of vitamin A:

• Aim to eat 3-4 servings of colorful vegetables a day and 2 servings of colorful fruits for healthy carotenes.
• Avoid large amounts or a daily diet that combines vitamin A-rich foods such as liver, fortified egg substitutes, margarine, dairy products.
• Avoid supplementing with cod liver oil, since it has very concentrated amounts of vitamin A.
• Be sure to read your supplement labels, to avoid taking in more than 100% of the vitamin A daily value from all your dietary supplements together.
• Read labels on frequently eaten foods that may be vitamin A fortified, to determine how much pre-formed vitamin A (retinol) you are getting.
• Check your skin creams. Some creams used to treat acne, psoriasis and other skin condition contain high doses of vitamin A which can be absorbed through the skin.

Vitamin A deficiency is very unusual in the United States and other developed countries. Yet a lack of the vitamin can lead to a higher risk of not only osteoporosis but also increased risk of infection, complications with pregnancy, skin problems and even blindness.

Reaching toxic levels of vitamin A are rare unless you are supplementing with it, but be aware of potential vitamin A toxicity symptoms such as vision problems, pain in the bones and joints, lack of appetite, vomiting, hair loss and sensitivity to sunlight.

If you are concerned about what supplements you should be taking to build up your bones, give me a call to discuss!