Vitamin K (menaquinone): Effect, application and correct form (MK-7)

Vitamin K is a fat-soluble vitamin that plays an essential role in various biological processes. It is particularly known for its function in blood clotting, as it is necessary to support the synthesis of proteins responsible for regulating blood coagulation. Without sufficient vitamin K, the body would not be able to effectively stop bleeding, which can lead to serious health problems.

Furthermore, vitamin K also has an important role in bone metabolism. It supports the activation of proteins that are necessary for binding calcium in the bones, contributing to the maintenance of strong and healthy bones. This function makes vitamin K a crucial factor for bone health and the prevention of bone weakness.

Vitamin K exists in several forms, with the two main forms Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone) being. Vitamin K1 is primarily found in green leafy vegetables, while Vitamin K2 is found in fermented foods and animal products. Each form has specific functions and mechanisms of action in the body, which will be examined 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 clotting, 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 core. The two main forms of vitamin K are phylloquinone (vitamin K1) and menaquinone (vitamin K2). Vitamin K1 has a simpler structure and is primarily found in green leafy vegetables such as spinach and kale. Vitamin K2, on the other hand, includes several subforms known as menaquinones, which are characterized by different lengths of their side chains and are found in fermented foods as well as animal products.

In the body, vitamin K plays a key role in the activation of proteins that are necessary 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 acts 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 coagulation 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 for overall cell health.

The different forms of vitamin K

Vitamin K exists in several forms, with the two main forms being vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). These forms differ in both their chemical structure and their sources and specific biological roles.

Vitamin K1 (phylloquinone)

Vitamin K1 is the most common form of vitamin K and is primarily found in plant-based foods.It plays a crucial role in the photosynthesis of plants and is particularly abundant in green leafy vegetables such as spinach, kale, and broccoli. Chemically, vitamin K1 is characterized by its phytyl side chain, 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 in vitamin K1 can therefore lead to an increased tendency to bleed.

Vitamin K2 (Menaquinone)

Vitamin K2 includes a group of compounds known as menaquinones.These differ in the length of their isoprenoid side chains, which are designated with "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 like liver. By the way: Natto contains not only vitamin K but also Nattokinase, which also has some positive health effects.

Vitamin K2 has various roles in the body that go beyond blood clotting. In particular, it is known for activating proteins that are necessary for binding calcium in bones and teeth. This makes vitamin K2 an important factor for bone health. Additionally, vitamin K2 plays a role in inhibiting calcification in soft tissues such as arteries, which could 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 primarily stored in the liver and used, while vitamin K2 is distributed in various tissues such as bones and blood vessels . Additionally, vitamin K2 is broken down more slowly and therefore has a longer half-life in the body than vitamin K1.

This distinction underscores the particular importance of the different forms of vitamin K and explains why a balanced diet that includes both vitamin K1 and vitamin K2 is important for overall health.

Vitamin K2: A Deep Analysis

Vitamin K2 is a group of compounds known as menaquinones. These differ in the length of their side chains and are designated with "MK" (short for menaquinone) followed by a number indicating the number of isoprenoid units. The two most studied forms of Vitamin K2 are MK-4 and MK-7.

MK-4 and MK-7: Differences and Similarities

Here, the two main subforms of Vitamin K2, MK-4 and MK-7, are presented. It explains how they differ and what they have in common.

Menaquinone-4 (MK-4)

Origin and Sources: MK-4 is primarily found in animal products 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 for the activation of proteins that contribute to the regulation of calcium in the body. It plays a key role in bone formation and helps bind calcium in the bones, thereby promoting bone density. Additionally, MK-4 is also found in high concentrations in the brain, suggesting that it may have specific functions there.

Menakinone-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 occur 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 it remains in the bloodstream 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 the arteries.

Similarities between MK-4 and MK-7

Structural properties: Both forms belong to the group of menaquinones 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 coagulation 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 nutrition

Sources of MK-4

MK-4, a subtype of vitamin K2, is primarily found in animal foods. The richest sources include:

Meat: Especially liver and other organ meats 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 central 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 necessary for calcium binding. 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, meaning it helps convert these proteins into their active form. These activated proteins then perform their respective tasks in the body.
Distribution in the body: MK-4 is distributed in various tissues in the body, including bones, liver, and brain. This widespread distribution indicates that MK-4 is involved in many different processes.
Synthesis of Vitamin K1: The body can convert Vitamin K1, which mainly comes from plant sources, into MK-4. This conversion allows Vitamin K1 to be utilized in different ways.

By consuming MK-4 from food, the body can ensure that there are enough resources available to fulfill these important tasks.

MK-7: Long-term benefits and sources

Sources of MK-7

MK-7, a subtype of Vitamin K2, is primarily found in fermented foods. The main sources include:

Natto: A traditional Japanese dish made from fermented soybeans, which is particularly rich in MK-7.

Certain types of cheese: Particularly aged cheese can contain significant amounts of MK-7.

Fermented vegetables: Some fermented vegetables like sauerkraut can also provide MK-7, although in smaller amounts.

Other fermented products: Various fermented foods, depending on the production process, can also contain MK-7.

These foods are excellent sources of MK-7 and can help 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, meaning it can be easily absorbed by the body. This quality makes MK-7 particularly effective in its role.

Another important aspect of the bioavailability of MK-7 is its long half-life. MK-7 remains in the bloodstream for up to 72 hours, which means it is available for a longer period and thus continuously accessible.

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 remarkable aspects:

Efficient use: Due to its high bioavailability, MK-7 is efficiently utilized by the body, supporting its effectiveness.
Extended activity: The long half-life of MK-7 ensures that it remains active in the body for an extended period, supporting its role in various biological processes.
Wide range of applications: MK-7 is distributed in various tissues of the body, including bones and blood vessels, demonstrating its versatility.

These properties make MK-7 an important component of the diet, especially for those who enjoy or regularly consume fermented foods.

Vitamin K2 and Vitamin D: A Synergistic Duo

Vitamin K2 and Vitamin D are two essential nutrients that are often formulated together because they work 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 use of calcium.Through this collaboration, both vitamins can fulfill their specific tasks more effectively.

Common combination of Vitamin K2 and Vitamin D

The combination of Vitamin K2 and Vitamin D in dietary supplements and food products is widespread. This is due to several key factors:

Complementary functions: Since 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 supplementation makes it sensible to formulate them together.
Optimized effect: By taking both vitamins together, they can better fulfill their respective roles, which increases the efficiency of their effects. This leads to an optimized utilization of the nutrients consumed.
Simpler Supplementation: For consumers, it is more convenient to take a combination supplement that contains both Vitamin K2 and Vitamin D, rather than using two separate products. This simplifies the supplementation routine and ensures that both nutrients are available simultaneously.

The Importance of Taking Vitamin K2 and Vitamin D Together

Reasons for Taking Together

The combined intake of Vitamin K2 and Vitamin D can be beneficial for various reasons:

Synergistic Effects: The synergistic effects of the two vitamins enhance the efficiency of their respective functions.This means that the simultaneous intake of both vitamins helps them work better together and maximizes their positive effects.
Combined Availability: Since both vitamins are fat-soluble, they benefit from similar absorption conditions. Combined intake can improve the bioavailability of both vitamins, as they are better absorbed under the same conditions.
User-Friendliness: The joint formulation in dietary supplements makes it easier for consumers to ensure a balanced intake of both vitamins. This reduces the risk of an imbalance that could occur if only one of the vitamins is supplemented.

When selecting dietary supplements that contain both vitamin K2 and vitamin D, consumers should pay attention to the dosage and the ratio of the two vitamins.This ensures that both nutrients are consumed in adequate amounts to maximize their synergistic effect.

Conclusion and final thoughts

Vitamin K2 is an essential nutrient that occurs in various forms, primarily MK-4 and MK-7, in food. MK-4 is mainly found in animal products such as liver, eggs, and dairy products, while MK-7 is primarily found in fermented foods like natto and certain cheeses. These two forms of Vitamin K2 play a central role in various biological processes in the body.

Overall, it is evident 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 one's diet, one can ensure that the body is well supplied with Vitamin K2.