Vitamin K2: The Overlooked Essential for Optimal Health
In the annals of scientific discovery, the tale of Vitamin K2 is tinged with the bitterness of neglect. It's a story of a vital nutrient, discovered, understood, then largely forgotten. The journey begins in the early 20th century with the pioneering Danish biochemist Henrik Dam. Dam’s seminal work led to the discovery of Vitamin K, a compound he found was essential in the blood clotting process. The name K comes from the German term 'Koagulationsvitamin'.
However, what Dam had discovered was actually Vitamin K1, a nutrient abundant in leafy green vegetables. A few years later, another form of the vitamin was discovered, Vitamin K2. Unlike K1, Vitamin K2 is primarily found in fermented foods and certain types of meat and dairy.
In the years that followed, focus remained mainly on K1 due to its crucial role in coagulation. K2 became the overlooked sibling, its significance in human health underestimated.
Understanding the Difference: K1 vs K2
The distinction between Vitamin K1 and K2 goes beyond their dietary sources. They have different roles in the body. Vitamin K1 is predominantly used by the liver to activate proteins involved in blood clotting. Vitamin K2, on the other hand, activates proteins that control where calcium ends up in the body. It ensures calcium is deposited in bones and teeth, where it is needed, and prevents it from accumulating in arteries and soft tissues, where it can cause harm.
This ability to regulate calcium in the body makes Vitamin K2 an important player in cardiovascular and bone health, a fact that is only now being fully appreciated.
The Impact: Cardiovascular and Bone Health
A growing body of scientific evidence points to the importance of Vitamin K2 in maintaining heart and bone health. A groundbreaking study in the Netherlands known as the Rotterdam Study, which followed over 4,800 participants for a decade, found that high dietary intake of Vitamin K2 was associated with a significantly reduced risk of coronary heart disease, and, interestingly, Vitamin K1 intake did not have the same effect.
Concurrently, research has shown that Vitamin K2 is essential for bone health. It activates a protein called osteocalcin, which is needed to bind calcium to the matrix of the bone. Inadequate Vitamin K2 can lead to decreased bone density and an increased risk of fractures.
Current Relevance: The K2 Deficiency Problem
Despite its importance, Vitamin K2 deficiency is believed to be widespread. Traditional Western diets are low in Vitamin K2-rich foods like natto, a fermented soybean dish popular in Japan, or certain types of cheese like Gouda and Brie.
Supplementing Vitamin K2 can be a practical way to ensure adequate intake. However, it is important to note that not all K2 supplements are the same. The vitamin comes in several forms, known as menaquinones, which have different chain lengths. Menaquinone-7 (MK-7), with a longer chain length, is believed to be more bioavailable and to stay active in the body longer than its shorter-chain counterparts.
Looking Forward: The Need for Awareness and Research
The role of Vitamin K2 in optimal health is a narrative that warrants more attention. While awareness of this vital nutrient is growing, it has not yet entered the mainstream discourse surrounding nutrition and health.
More research is also needed. While studies like the Rotterdam study have provided valuable insights, larger, randomized controlled trials are needed to further elucidate the role of Vitamin K2 in cardiovascular and bone health.
As we move forward, it is crucial to shed light on this overlooked nutrient and to fully understand its place in our diet and supplements. After all, the story of Vitamin K2 is a testament to the fact that the path to discovery in science is never linear, and that sometimes, it is the overlooked that holds the most potential.
