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Vitamin K

Episodes

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Q&A #58 with Dr. Rhonda Patrick (4/6/24)

Posted on April 15th 2024 (about 1 year)

Dr. Rhonda Patrick explores collagen peptides, high-dose niacin and vitamin B6, avoiding nano- and microplastics in her latest Q&A.

vitamin k

Differences between vitamin K1 and K2 | Bruce Ames

Posted on April 3rd 2022 (about 3 years)

In this clip, Rhonda talks about the difference between vitamin K1 and K2.

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Q&A #34 with Dr. Rhonda Patrick (4/2/2022)

Posted on April 2nd 2022 (about 3 years)

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

Topic Pages

  • Multivitamins

    In multivitamin supplements, included vitamin K acts as a γ-glutamyl carboxylase cofactor enabling clotting factor activation and osteocalcin maturation.

  • Vitamin D

    Vitamin D upregulates osteocalcin and matrix-Gla-protein synthesis, while Vitamin K γ-carboxylates them, permitting calcium binding and proper mineralization.

News & Publications

  • Higher Vitamin K1 intake reduces type 2 diabetes risk by over 30 percent in a 20-year study. academic.oup.com
    Diet Diabetes Vitamin K

    The role of Vitamin K1 in blood clotting is well established. However, a new study shows that higher vitamin K1 intake may also reduce the risk of type 2 diabetes. People with higher K1 intake were more than 30 percent less likely to develop type 2 diabetes than those with lower intake.

    Researchers tracked the health and dietary intake of nearly 55,000 adults for approximately 20 years. Then they used statistical analysis to identify links between vitamin K1 intake and the risk of type 2 diabetes.

    They found that people with the highest vitamin K1 intake were 31 percent less likely to develop type 2 diabetes than those with the lowest intake, even after considering other risk factors. The association between vitamin K1 intake and reduced diabetes risk was particularly robust in men, smokers, and those who were overweight or sedentary.

    These findings suggest that eating vitamin K1-rich foods reduces the risk of developing type 2 diabetes. They also highlight a potential synergistic effect for the two forms of vitamin K, based on recent research demonstrating vitamin K2’s effects on maintaining glycemic control in people with type 2 diabetes.

    Vitamin K is a fat-soluble vitamin. Naturally occurring forms of vitamin K include phylloquinone (vitamin K1) and a family of molecules called menaquinones (vitamin K2). Vitamin K1 is synthesized by plants and is the major form found in the diet. Vitamin K2 molecules are synthesized by the gut microbiota and found in fermented foods and some animal products (especially liver).

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  • Supplemental vitamin K2 improves diabetes markers and glycemic control. pubmed.ncbi.nlm.nih.gov
    Metabolism Diabetes Insulin Resistance Vitamin K Insulin

    Vitamin K2 – a form of vitamin K produced in the gut – plays important roles in blood clotting, bone mass maintenance, and blood vessel contractility. But new research shows that supplemental vitamin K2 also improves diabetes markers. People with type 2 diabetes who took supplemental vitamin K2 had better markers of glycemic control than those who took a placebo.

    Researchers performed a three-part study in humans and mice. First, they conducted a randomized controlled trial involving 60 adults who had type 2 diabetes. Half of the participants took vitamin K2 every day for six months, while the other half took a placebo. Then the researchers transplanted gut microbes from vitamin K2-supplemented mice into obese mice. Finally, they analyzed the gut microbial composition and their metabolites in both humans and mice.

    They found that the participants who received supplemental vitamin K2 experienced marked reductions in levels of fasting blood glucose (13.4 percent), insulin (28.3 percent), and HbA1c (7.4 percent), indicating improved glycemic control. Similarly, the mice demonstrated improved glucose tolerance after receiving the gut microbe transplants. Lastly, the researchers found that certain metabolites that play roles in glucose metabolism, including bile acids and short-chain fatty acids, increased in the feces of both groups. Furthermore, they identified a specific type of bacteria that was responsible for producing these metabolites.

    Vitamin K is a fat-soluble vitamin. The body has limited vitamin K storage capacity, so the body recycles it in a vitamin K redox cycle and reuses it multiple times. Naturally occurring forms of vitamin K include phylloquinone (vitamin K1) and a family of molecules called menaquinones (vitamin K2). Vitamin K1 is synthesized by plants and is the major form found in the diet. Vitamin K2 molecules are synthesized by the gut microbiota and found in fermented foods and some animal products (especially liver).

    These findings suggest that vitamin K2 participates in maintaining glycemic control in people with type 2 diabetes. They also underscore the role of the gut microbiota in this process. Learn about other roles for the gut microbiota in this episode featuring Dr. Eran Elinav.

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  • High vitamin K1 intake cuts hip fracture hospitalizations by nearly half. pubs.rsc.org
    Vitamin D Aging Vitamin K

    Women with the highest vitamin K1 intake were nearly half as likely to require long-term hospitalization due to hip fracture compared to women with the lowest intake, a recent study shows. Those with higher vitamin K1 intake were nearly one-third less likely to experience any kind of fracture that required hospitalization.

    Researchers tracked hip fractures among more than 1,300 older women (70 years and older) living in Australia for about 15 years. They also assessed the women’s vitamin K1 intake using food frequency questionnaires and measured their blood vitamin D concentrations.

    They found that nearly 11 percent of the women experienced a hip fracture and 28 percent experienced any type of fracture that required hospitalization during the study period. When compared to women with the lowest vitamin K1 intake, those with the highest intake were 49 percent less likely to require hospitalization due to hip fracture and were 31 percent less like to require hospitalization due to any type of fracture. This was true regardless of the women’s vitamin D status.

    Vitamin K is a fat-soluble vitamin that participates in blood clotting, bone metabolism, prevention of blood vessel mineralization, and regulation of various cellular functions. The body has limited vitamin K storage capacity, so the body recycles it in a vitamin K redox cycle and reuses it multiple times. Naturally occurring forms of vitamin K include phylloquinone (vitamin K1) and a family of molecules called menaquinones (vitamin K2). Vitamin K1 is synthesized by plants and is the major form of vitamin K in the diet.

    The findings from this study suggest that vitamin K1 is essential for bone health in older women and underscore the importance of adequate dietary intake of this essential nutrient. The study investigators noted that just one or two servings of vitamin K1-rich foods daily were sufficient to achieve levels high enough to protect against fracture. Sources of vitamin K1 include kale, Swiss chard, spinach, and other green leafy vegetables.

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  • Vitamin K2 reduces the risk of coronary artery disease. bmjopen.bmj.com
    Nutrition Heart Disease Vitamin K

    Coronary artery calcification is a pathological condition in which calcium deposits accumulate in the blood vessels that supply the heart. The extent of coronary calcification typically correlates with the severity of coronary artery disease. Findings from a recent study suggest that vitamin K2 reduces the risk of coronary artery disease.

    Vitamin K2 is an umbrella term for a family of molecules called menaquinones. This diverse collection of molecules is synthesized by the gut microbiota, but they can also be found in fermented foods and some animal products, especially liver. High dietary menaquinone intake is associated with reduced coronary artery calcification.

    The study involved nearly 3,000 adults (aged 46 to 49 years) who were enrolled in a community-based health study. Researchers collected information about the participants' dietary intake (to include vitamin K-rich foods), physical activity, smoking status, and education and then monitored the participants' health for several years.

    They found that 112 of the participants developed coronary artery disease. Dietary intake of vitamin K1 had little effect on coronary artery disease risk, but vitamin K2 intake reduced risk by nearly half when comparing the highest quarter of intake to the lowest.

    These findings suggest that vitamin K2 plays important roles in reducing the risk of coronary artery disease. Learn more about vitamin K in this clip featuring Dr. Bruce Ames.

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  • Vitamin K benefits heart health. www.sciencedaily.com
    Heart Disease Vitamin K

    Heart disease, including atheroslcerotic cardiovascular disease, is a leading cause of death worldwide. Its associated inflammation and metabolic dysfunction can be prevented with a diet high in nutrient dense foods such as those commonly found in the Mediterranean diet. Findings of a new report indicate that a high intake of vitamin K - a micronutrient found at high levels in common Mediterranean meals - might reduce the incidence of atherosclerotic disease.

    Atherosclerosis refers to the hardening of arteries due to the formation of plaques composed of fats, cellular debris, white blood cells, fibrous connective tissue, and calcium. White blood cells called macrophages deposit calcium in these plaques to stabilize them, but the plaques become stiff and fragile over time, increasing the risk of blood clots, heart attack, and stroke. Vitamin K is needed to produce proteins necessary for blood clotting and controls the concentration of calcium in the bones and other tissues. Vitamin K1, called phylloquinone, is found in photosynthetic plants, such as green leafy vegetables. Vitamin K2, called menaquinone, is found in fermented foods, such as cheese and sauerkraut. The recommended daily intake of vitamin K (K1 and K2 combined) is 120 micrograms per day for adult males and 90 micrograms per day for adult females.

    The authors analyzed data from the Danish Diet, Cancer, and Health Study, which included over 50,000 participants between the ages of 52 and 60 years old who did not have atherosclerostic cardiovascular disease. At baseline, participants completed questionnaires to assess habitual food intake, which allowed the researchers to estimate their total vitamin K intake. Medical records were then used to measure the number of hospital admissions for cardiovascular diseases that these participants endured over an average of 21 years.

    At baseline, intake of vitamin K1 ranged from 80 to 151 micrograms per day and intake of vitamin K2 ranged from 31 to 61 micrograms per day. Margarine, lettuce, broccoli, whole-brain bread, and spinach were the main sources of vitamin K1, while eggs, butter, and hard cheeses were the main sources of vitamin K2. Participants in the bottom 20 percent of consumption were considered to have low intake, while participants in the top 20 percent of consumption were considered to have high intake.

    Participants with high vitamin K1 intake had a 21 percent lower risk of hospitalization due to atherosclerotic cardiovascular disease than participants with the lowest intakes. Participants with high vitamin K2 intake had a 14 percent lower risk of hospitalization due to atherosclerotic cardiovascular disease than participants with the lowest intakes. These risk reductions also took into account factors such as physical activity, education, smoking, and overall diet quality.

    The authors concluded that high intake of both vitamin K1 and vitamin K2 are protective against atherosclerotic cardiovascular disease. For a great way to add more vitamin K to your diet, check out this micronutrient smoothie from Dr. Rhonda Patrick

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