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 clotting. Without sufficient vitamin K, the body would not be able to effectively stop bleeding, which could 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 bones, which helps 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) are. 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 “Koagulation”, which means blood clotting, and refers to one of its most important functions in the human body.
Chemically speaking, 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 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 and animal products.
In the body, vitamin K plays a key role in activating proteins necessary for blood clotting, bone metabolism and other important physiological processes. 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 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 cellular 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 both in their chemical structure and in their sources and specific biological roles.
Vitamin K1 (phylloquinone)
Vitamin K1 is the most common form of vitamin K and is found primarily 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 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 includes a group of compounds called menaquinones. These differ by the length of their isoprenoid side chains, which are denoted by “MK” (for menaquinone) and a number indicating the number of isoprenoid units, e.g.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 diverse roles in the body that go beyond blood clotting. In particular, it is known to activate 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 may be relevant to 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 used in various tissues such as bones and blood vessels is distributed. In addition, vitamin K2 is broken down more slowly and therefore has a longer half-life in the body than vitamin K1.
This distinction highlights 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 “MK” (short for menaquinone) and a subsequent 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 subforms of vitamin K2, MK-4 and MK-7, are presented here. It explains how they differ and what they have in common.
Menaquinone-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 help regulate calcium in the body. It plays a key role in bone formation and helps bind calcium into the bones, thereby promoting bone density. In addition, 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 found in fermented foods such as natto (a traditional Japanese dish from fermented soybeans). It can also be found in smaller amounts in certain types of cheese.
- Half-life: MK-7 has a significantly longer half-life in the body than MK-4, meaning it remains in the bloodstream longer. The half-life can be up to 72 hours.
- Function: Its longer half-life makes MK-7 more efficient at continuously activating proteins important for bone and cardiovascular health. Not only does it support the binding of calcium in the bones, but it 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 clotting and calcium metabolism.
- Health Importance: 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 subform 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 binding 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, meaning that 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 throughout the body, including bones, liver and brain. This widespread distribution shows 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 it has enough resources to perform these important tasks.
MK-7: Long-Term Benefits and Sources
Sources of MK-7
MK-7, a subform of vitamin K2, is found primarily in fermented foods. The most important sources include:
- Natto: A traditional Japanese dish made from fermented soybeans that is particularly rich in MK-7.
- Certain types of cheese: Particularly ripened cheeses can contain significant amounts of MK-7.
- Fermented Vegetables: Some fermented vegetables such as sauerkraut can also provide MK-7, although 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 levels of MK-7 in the body.
Natto, a Japanese food made from fermented soy beans, 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 used 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 MK-7's bioavailability is its long half-life. MK-7 remains 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 used efficiently 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 an extended period of time, supporting its role in various biological processes.
- Wide range of uses: MK-7 is distributed in various tissues of the body, including bones and blood vessels, showing that it has a wide range of uses.
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 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 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: 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 addition 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 optimized use of the nutrients absorbed.
- 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 both nutrients are available at the same time.
The importance of taking vitamin K2 and vitamin D together
Reasons for taking it together
Taking vitamin K2 and vitamin D together can be beneficial for various 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. Taking them together can improve the bioavailability of both vitamins because they are better absorbed under the same conditions.
- User-friendliness: The common formulation in dietary 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 selecting 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 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 central roles in various biological processes in the body.
Overall, it appears that a balanced diet rich in natural sources of vitamin K2 helps ensure adequate intake of this important nutrient. By incorporating foods such as liver, eggs, dairy and fermented products into your diet, you can ensure that your body is well supplied with vitamin K2.
