by Dr. Laura Korman, DC, DACBN 

 
People often think of “vitamin K” as the clotting vitamin. Many medical doctors ask their patients to avoid taking vitamin K when prescribed a blood thinner, as it might decrease the effectiveness of these medications.  

This is vitamin K1, found abundantly in dark green, leafy vegetables such as kale and spinach. K1 is required for healthy blood coagulation or clotting. However, there is another vitamin K, confused with K1 (Phylloquinone), and that is vitamin K2 (Menaquinone). While they are often used interchangeably, it’s crucial to know they are different. 

Unlike vitamin K1, vitamin K2 does not affect blood coagulation but primarily works  synergistically with vitamin D3 to build stronger bones and teeth, as well as to prevent plaque formation in arteriole walls. While vitamin D3 helps with the absorption of calcium, vitamin K2 aids in the correct deposition of calcium.  

I liken vitamin K2 to a crossroad patrol, directing the calcium where it should travel—into the bones—and away from where it shouldn't, like the arteries, joints and other soft tissues. Adequate levels of vitamin K2 is necessary to produce osteocalcin, a bone building protein that works with osteoblasts to build healthy bone tissue. Inadequate K2 levels reduce the flow of calcium into bones, causing a lower bone density and potential osteoporosis. 

Vitamin K2 also works to prevent atherosclerosis. When arteries are damaged as a result of oxidative stress from our food, environment or unresolved stress, the body produces inflammation that creates deposits of calcium rich plaques, known as atherosclerosis. Vitamin K2 works to activate a substance called Matrix Gla Protein (MGP).  

This protein is a powerful inhibitor of soft tissue calcification, and is known to protect from—or possibly reverse the development of—atherosclerosis. A 10-year Rotterdam study on 7,983 men and women over 55 years old showed that people, who consumed the highest amounts of vitamin K2, had a 50% reduction in arterial calcification and death from heart disease than people, who consumed the lowest amount of K2.  

Even when calcium intake is high or adequate, but vitamin K2 intake is low or sub-optimal, calcium will be inappropriately directed to deposit in arteries (as plaques), joints (as spurs), or in other soft tissues (as stones), rather than into the bones. This can result in lower bone mass and osteoporosis or fracture. 

Vitamin K2 can be produced in the body, but is dependent on a vibrant gut flora or the consumption of fermented foods, such as natto from fermented soybeans. The average American has a poor diversification of gut microflora due to overuse of antibiotics, processed or GMO foods and artificial sweeteners, which hinders the production of vitamin K2.   

Other sources of vitamin K2 include butter or raw cheese—especially Gouda and Brie Cheese from 100% grass-fed cows or goats—and egg yolks from pasture raised chickens. Truly fermented sauerkraut and kimchi also contain K2 to a lesser amount.  

Certain medications can deplete vitamin K2 or reduce its absorption. These include statins, broad spectrum antibiotics, Cholestyramine and Orlistat, a weight-loss medication that reduces fat soluble vitamins, such as vitamin K. 

I recommend taking a vitamin D3K2 combination supplement to ensure adequate amounts of these vital nutrients are onboard to work synergistically. Probiotic supplements might be necessary if fermented foods are not frequently consumed and should be purchased from a reputable health food store to ensure better quality.  

Blood testing is necessary to know individual needs for vitamin D3, and optimal test levels should be between 60-80 ng/ml. Vitamin K2 dosage recommendations have not been established but appear to be between 45-120 mcg/day. These can be taken at higher doses for people who have symptoms of deficiency. Remember that most conversations around vitamin K are talking about K1 and its role in blood clotting.  

Many people use K1 and K2 interchangeably because they are unaware of vitamin K2’s unique and separate health benefits. Vitamin K2 can strengthen bones, clear arteries, and prevent calcium deposits in joints and soft tissues. Hopefully, now you have a better understanding of how vitamin K2 works and how the body can benefit from its use. 

Dr. Laura Korman, DC, DACBN, is the lead practitioner of Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit DrLauraKorman.com.