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 responsible for regulating blood clotting. Without sufficient vitamin K, the body would not be able to effectively stop bleeding, which can lead to serious health problems.
In addition, vitamin K also plays an important role in bone metabolism. It supports the activation of proteins necessary for binding calcium in the bones, which helps maintain 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, the two main forms Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone) Vitamin K1 is found primarily in green leafy vegetables, while vitamin K2 is found in fermented foods and animal products. Each form has specific functions and effects in the body, which will be 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 "coagulation", 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 that all 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 found primarily 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 activating 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 perform 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 in overall cellular 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 their chemical structure as well as their sources and specific biological roles.
Vitamin K1 (phylloquinone)
Vitamin K1 is the most common form of vitamin K and is found mainly 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 phytol 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 called menaquinones. These are distinguished by the length of their isoprenoid side chains, which are designated with “MK” (for menaquinone) and a number indicating the number of isoprenoid units, e.g. MK-4 or MK-7. Vitamin K2 is found in fermented foods such as natto (fermented soybeans), certain types of cheese and some animal products such as liver. By the way: Natto contains not only vitamin K, but also the Nattokinase, which also has some positive health effects.
Vitamin K2 has multiple roles in the body beyond blood clotting. In particular, it is known to activate proteins necessary for binding calcium in bones and teeth, making vitamin K2 an important factor in bone health. In addition, vitamin K2 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 found in the liver stored and used, while vitamin K2 is used 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 special importance of the different forms of vitamin K and explains why a balanced diet containing both vitamin K1 and vitamin K2 is important for overall 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 designated by "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
Here we'll introduce the two main subtypes of vitamin K2, MK-4 and MK-7, and explain how they differ and what they have in common.
menaquinone-4 (MK-4)
- Origin and sources: MK-4 is found primarily 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 suitable for Activation of proteins that contribute to the regulation of calcium in the bodyIt plays a key role in bone formation and helps bind calcium in bones, thereby promoting bone density. MK-4 is also found in high concentrations in the brain, suggesting that it may have specific functions there.
menaquinone-7 (MK-7)
- Origin and sources: MK-7 is mainly used in fermented foods such as natto (a traditional Japanese dish made from fermented soybeans). It can also be found in smaller amounts in certain cheeses.
- Half-life: MK-7 has a significantly longer half-life in the body than MK-4, meaning it stays 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 prevent calcification in 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 using calcium and preventing deposits in the blood vessels.
The Role of MK-4 in Nutrition
Sources of MK-4
MK-4, a subtype of vitamin K2, is found primarily in animal foods. The richest sources include:
- MeatLiver 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 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 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 widespread distribution indicates that MK-4 is involved in many different processes.
- synthesis from vitamin K1: The body can convert vitamin K1, which comes primarily from plant sources, into MK-4. This conversion allows vitamin K1 to be used in different ways.
By obtaining MK-4 from food, the body can ensure that there are enough resources to perform these important tasks.
MK-7: Long-term benefits and sources
Sources of MK-7
MK-7, a subtype of vitamin K2, is found primarily in fermented foods. The main sources include:
- Natto: A traditional Japanese dish made from fermented soybeans that is particularly rich in MK-7.
- Certain types of cheese: Especially aged cheese can contain significant amounts of MK-7.
- Fermented vegetables: Some fermented vegetables such as sauerkraut can also provide MK-7, albeit in smaller amounts.
- Other fermented products: Various fermented foods, depending on the manufacturing process, may 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 soy beans, is rich in vitamin K
bioavailability of MK-7
MK-7 bioavailability refers to the efficiency with which this compound is absorbed and utilized by the body. MK-7 is characterized by high bioavailability, meaning 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 stays in the bloodstream for up to 72 hours, meaning 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 use: 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, 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, showing its versatility.
These properties make MK-7 an important part of the diet, especially if you like 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 body functions. vitamin K2 supports the utilization of these minerals by activating certain proteins that are crucial for the binding and use of calcium. This collaboration allows both vitamins to perform 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 use of this calcium, their functions complement each other perfectly. This supplement makes it sensible to formulate them together.
- Optimized effect: When taken together, both vitamins can better fulfil their respective roles, increasing the efficiency of their effects. This leads to an optimized use of the nutrients absorbed.
- Easier supplementation: It is more convenient for consumers to take a combination supplement that contains both vitamin K2 and vitamin D rather than using two separate products. This simplifies the supplement 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 beneficial 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: Co-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 when 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 that is found in the diet in several forms, mainly MK-4 and MK-7. MK-4 is found primarily in animal products such as liver, eggs and dairy products, while MK-7 is found primarily 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, evidence shows 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.
