Vitamin K is a fat-soluble vitamin that plays an essential role in various biological processes. It is particularly well known for its function in blood clotting, as it is necessary to support the synthesis of proteins that are responsible for regulating blood clotting. Without sufficient vitamin K, the body could not effectively stop bleeding, which can lead to serious health problems.
In addition, vitamin K also has an important role in bone metabolism. It supports the activation of proteins necessary for the binding of calcium in the bones, which helps to maintain strong and healthy bones. This function makes vitamin K a crucial factor in bone health and the prevention of bone weakness.
Vitamin K exists in several forms, the two main forms being vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) . Vitamin K1 is mainly found in green leafy vegetables, while vitamin K2 is found in fermented foods and animal products. Each form has specific functions and modes of action in the body, which are discussed in more detail later in the article.
What is vitamin K?
Vitamin K is an essential, fat-soluble vitamin that plays a central role in various biological processes. The name "vitamin K" is derived from the German word "Koagulation", which means blood coagulation, and refers to one of its most important functions in the human body.
Chemically, vitamin K consists of a group of structurally related compounds, all of which contain a 2-methyl-1,4-naphthoquinone nucleus. The two main forms of vitamin K are phylloquinone (vitamin K1) and menaquinone (vitamin K2). Vitamin K1 has a simpler structure and is mainly found in green leafy vegetables such as spinach and kale. Vitamin K2, on the other hand, comprises several sub-forms, known as menaquinones, which are characterized by different lengths of their side chains and are found in fermented foods and animal products.
In the body, vitamin K plays a key role in the activation of proteins required for blood clotting, bone metabolism and other important physiological processes. The activation of these proteins occurs through carboxylation, a biochemical process in which vitamin K serves as a cofactor. Without sufficient vitamin K, these proteins cannot fulfill their function, which can lead to problems such as uncontrollable bleeding or reduced bone density.
In addition to its known roles in blood clotting and bone metabolism, there is evidence that vitamin K is also involved in the regulation of cell growth and apoptosis, making it an important factor in overall cell health.
The different forms of vitamin K
Vitamin K exists in several forms, the two main forms being vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). These forms differ in their chemical structure as well as in their sources and specific biological roles.
Vitamin K1 (phylloquinone)
Vitamin K1 is the most abundant form of vitamin K and is mainly found in plant foods. It plays a crucial role in plant photosynthesis and is particularly abundant in green leafy vegetables such as spinach, kale and broccoli. Chemically, vitamin K1 is characterized by its side chain of phytol, which distinguishes it from other forms.
In the human body, vitamin K1 is primarily responsible for blood clotting. It supports the synthesis of proteins that are necessary to stop bleeding. These proteins, known as clotting factors, are produced in the liver and require vitamin K1 for their activation. A deficiency of vitamin K1 can therefore lead to an increased tendency to bleed.
Vitamin K2 (menaquinone)
Vitamin K2 comprises a group of compounds known as menaquinones. These are distinguished by the length of their isoprenoid side chains, which are labeled "MK" (for menaquinone) and a number indicating the number of isoprenoid units, z.B. MK-4 or MK-7. Vitamin K2 is found in fermented foods such as natto (fermented soybeans), certain cheeses and some animal products such as liver. By the way: Natto not only contains vitamin K, but also nattokinase, which also has some positive health effects.
Vitamin K2 has multiple roles in the body that go beyond blood clotting. In particular, it is known to activate proteins that are necessary for the binding of calcium in bones and teeth. This makes vitamin K2 an important factor for bone health. Vitamin K2 also plays a role in inhibiting calcification in soft tissues such as arteries, which may be relevant for cardiovascular health.
Green leafy vegetables, such as spinach, are rich in vitamin K1
Differences between vitamin K1 and vitamin K2
While both forms of vitamin K share similar basic structures, they have different functions and distribution patterns in the body. Vitamin K1 is mainly stored and used in the liver, while vitamin K2 is distributed in various tissues such as bones and blood vessels . In addition, vitamin K2 is broken down more slowly and therefore has a longer half-life in the body than vitamin K1.
This distinction underlines the particular importance of the different forms of vitamin K and explains why a balanced diet containing both vitamin K1 and vitamin K2 is important for general health.
Vitamin K2: An in-depth analysis
Vitamin K2 is a group of compounds known as menaquinones. These differ in the length of their side chains and are labeled "MK" (short for menaquinone) followed by a number indicating the number of isoprenoid units. The two most commonly studied forms of vitamin K2 are MK-4 and MK-7.
MK-4 and MK-7: differences and similarities
The two main subtypes of vitamin K2, MK-4 and MK-7, are presented here. It explains how they differ and what they have in common.
Menachinon-4 (MK-4)
- Origin and sources: MK-4 is mainly found in animal foods such as meat, eggs and dairy products. It can also be synthesized in the body from vitamin K1.
- Half-life: MK-4 has a relatively short half-life in the body, about one to two hours.
- Function: MK-4 is particularly important in the activation of proteins that contribute to the regulation of calcium in the body. It plays a key role in bone formation and helps to bind calcium in the bones, thus promoting bone density. In addition, MK-4 is also found in high concentrations in the brain, suggesting that it may have specific functions there.
Menachinon-7 (MK-7)
- Origin and sources: MK-7 is mainly found in fermented foods such as natto (a traditional Japanese dish made from fermented soybeans). It can also be found in smaller quantities in certain types of cheese.
- Half-life: MK-7 has a significantly longer half-life in the body than MK-4, which means that it remains in the bloodstream for longer. The half-life can be up to 72 hours.
- Function: Due to its longer half-life, MK-7 is more efficient at continuously activating proteins that are important for bone and cardiovascular health. It not only supports the binding of calcium in the bones, but also helps to prevent calcification in arteries.
Commonalities between MK-4 and MK-7
- Structural properties: Both forms belong to the menaquinone group and share the same naphthoquinone core, but differ in the length of their side chains.
- Biological role: Both MK-4 and MK-7 activate important proteins involved in blood clotting and calcium metabolism.
- Health significance: Both forms contribute to bone health and possibly cardiovascular health by effectively utilizing calcium and preventing deposits in blood vessels.
The role of MK-4 in the diet
Sources of MK-4
MK-4, a subtype of vitamin K2, is mainly found in animal foods. The richest sources include:
- Meat: Liver and other offal in particular contain high amounts of MK-4.
- Eggs: Egg yolk is a good source of MK-4.
- Dairy products: Cheese, butter and other high-fat dairy products also contain MK-4.
- Poultry: Chicken meat is another important source of this vitamin.
These foods provide the body with the necessary MK-4 needed for its biological functions.
Specific functions of MK-4 in the body
MK-4 plays several key roles in the body that go beyond the general functions of vitamin K. Here are some of the specific functions:
- Calcium binding: MK-4 supports the activation of proteins that are necessary for the binding of calcium. This is important for various biological processes in which calcium plays a role.
- Protein activation: MK-4 is crucial for the carboxylation of certain proteins, which means that it helps to convert these proteins into their active form. These activated proteins then fulfill their respective tasks in the body.
- Distribution in the body: MK-4 is distributed in various tissues in the body, including bone, liver and brain. This wide distribution shows that MK-4 is involved in many different processes.
- Synthesis from vitamin K1: The body can convert vitamin K1, which mainly comes from plant sources, into MK-4. This conversion allows vitamin K1 to be used in different ways.
By absorbing MK-4 from food, the body can ensure that sufficient resources are available to perform these important tasks.
MK-7: Long-term benefits and sources
Sources of MK-7
MK-7, a sub-form of vitamin K2, is mainly found in fermented foods. The most important sources include:
- Natto: A traditional Japanese dish made from fermented soybeans, which is particularly rich in MK-7.
- Certain types of cheese: Particularly matured cheese can contain significant amounts of MK-7.
- Fermented vegetables: Some fermented vegetables such as sauerkraut can also provide MK-7, albeit in smaller quantities.
- Other fermented products: Various fermented foods, depending on the production process, may also contain MK-7.
These foods are excellent sources of MK-7 and can help to ensure adequate MK-7 levels in the body.
Natto, a Japanese food made from fermented soybeans, is rich in vitamin K
Bioavailability of MK-7
The bioavailability of MK-7 refers to the efficiency with which this compound is absorbed and utilized by the body. MK-7 is characterized by high bioavailability, which means that it is easily absorbed by the body. This quality makes MK-7 particularly effective in its role.
Another important aspect of MK-7's bioavailability is its long half-life. MK-7 remains in the bloodstream for up to 72 hours, which means that it is available for a longer period of time and is therefore continuously available.
Long-term benefits of MK-7
MK-7 offers numerous long-term benefits due to its stable presence and efficiency in the body. Here are some of the notable aspects:
- Efficient utilization: Due to its high bioavailability, MK-7 is efficiently utilized by the body, which supports its effectiveness.
- Prolonged activity: The long half-life of MK-7 ensures that it remains active in the body for a longer period of time, which supports its role in various biological processes.
- Widespread use: MK-7 is distributed in various tissues of the body, including bones and blood vessels, showing that it is versatile.
These properties make MK-7 an important part of the diet, especially if you like fermented foods or consume them regularly.
Vitamin K2 and vitamin D: a synergistic duo
Vitamin K2 and Vitamin D are two essential nutrients that are often formulated together because they act synergistically. This means that their combined effects are greater than the sum of their individual effects. This synergy is based on their respective roles in the body and how they interact with each other.
Vitamin D is known for its role in regulating calcium and phosphorus, two minerals that are important for various bodily functions. Vitamin K2 supports the utilization of these minerals by activating certain proteins that are crucial for the binding and utilization of calcium. This cooperation enables both vitamins to fulfill their specific tasks more effectively.
Common combination of vitamin K2 and vitamin D
The combination of vitamin K2 and vitamin D in food supplements and food products is common. This is due to several key factors:
- Complementary functions: As vitamin D promotes the absorption and transport of calcium and vitamin K2 supports the utilization of this calcium, their functions complement each other perfectly. This complementarity makes it useful to formulate them together.
- Optimized effect: By taking them together, both vitamins can better fulfill their respective roles, which increases the efficiency of their effects. This leads to an optimized use of the nutrients ingested.
- Easier supplementation: It is more convenient for consumers to take a combination supplement containing both vitamin K2 and vitamin D rather than using two separate products. This simplifies the supplementation routine and ensures that both nutrients are available at the same time.
The importance of taking vitamin K2 and vitamin D together
Reasons for taking them together
Taking vitamin K2 and vitamin D together can be beneficial for several reasons:
- Synergistic effects: The synergistic effects of the two vitamins improve the efficiency of their respective functions. This means that taking both vitamins at the same time helps them work better together and maximize their positive effects.
- Combined availability: As both vitamins are fat-soluble, they benefit from similar absorption conditions. A combined intake can improve the bioavailability of both vitamins as they are better absorbed under the same conditions.
- Ease of use: The joint formulation in food supplements makes it easier for consumers to ensure a balanced intake of both vitamins. This reduces the risk of imbalance that could occur if only one of the vitamins is supplemented.
When choosing supplements that contain both vitamin K2 and vitamin D, consumers should pay attention to the dosage and ratio of the two vitamins. This ensures that both nutrients are taken in appropriate amounts to maximize their synergistic effects.
Conclusion and final thoughts
Vitamin K2 is an essential nutrient found in various forms, mainly MK-4 and MK-7, in the diet. MK-4 is mainly found in animal products such as liver, eggs and dairy products, while MK-7 is mainly found in fermented foods such as natto and certain cheeses. These two forms of vitamin K2 play a central role in various biological processes in the body.
Overall, it appears that a balanced diet rich in natural sources of vitamin K2 helps to ensure adequate intake of this important nutrient. By incorporating foods such as liver, eggs, dairy products and fermented products into your diet, you can ensure that your body is well supplied with vitamin K2.
