Vitamin K - important for blood, bones and blood vessels
Even at school, we learn in biology that vitamin K plays an important role in blood clotting. What is less well known is that it also has a number of other functions, such as protecting the blood vessels when vitamin D is taken or bone health. Vitamin K2, also known as menaquinone, is a form of vitamin K that occurs in various subspecies. It plays an important role in the regulation of calcium in the body and is particularly important for bones and blood vessels.... Read more
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What is vitamin K2?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that belongs to the family of vitamins that play a crucial role in blood clotting, bone formation and calcium binding. Vitamin K2 is one of two main forms of vitamin K. It sits alongside vitamin K1, which is found in green leafy vegetables.
The name for vitamin K2 is menaquinone and is abbreviated as MK. There are various forms, including MK-4, MK-7, MK-8 and MK-9, whereby the number after "MK" indicates the length of the side chain in the molecule. According to current scientific knowledge, menaquinone-7 (MK-7) is the most effective form of vitamin K2. The high effectiveness of MK-7 is based on its excellent absorption (bioavailability) and its long half-life, which means that it is present in the body over a longer period of time and can develop its effect. There are both natural and synthetic forms of MK-7, also known as "isomers". However, only the natural isomer (the "trans" form) is active and effective in the body.
What does vitamin K2 contain?
Vitamin K2 is contained in the normal diet in varying amounts. Three food sources of K2 are preferable:
- Eel, known for its high energy and nutritional value, has a good vitamin K2 content of 0.5 µg per 100 grams.
- Nattō, a traditional Japanese fermented food made from fermented soya beans, is most commonly eaten as a side dish with plain rice in Japanese cuisine. With an equivalent of 150 µg for a tablespoon of nattō, it is an important source of vitamin K2.
- Cheese is also a natural source of menaquinone (vitamin K2). The origin of the cheese and its quality have an influence on the vitamin K2 content. Raclette cheese, for example, is the cheese with the highest vitamin K2 content.
What are the benefits of vitamin K2?
Vitamin K contributes to normal blood clotting
Vitamin K2 indirectly contributes to normal blood clotting by playing a crucial role in the activation of certain proteins that are necessary for blood clotting. These proteins are known as clotting factors, and vitamin K2 is required to convert them into their active form. The main clotting factors activated by vitamin K2 are factor II (also known as prothrombin), factor VII, factor IX and factor X. These factors are crucial to the process of blood clotting, which serves to stop bleeding after injury. Vitamin K2 enables the conversion of these clotting factors from their inactive precursor to their active form. This occurs through a chemical modification in which certain amino acids in the proteins are altered so that they are able to participate in blood clotting.
Vitamin K contributes to the maintenance of normal bones
Vitamin K contributes to the maintenance of normal bones because it plays a crucial role in bone metabolism. It works in conjunction with other nutrients such as calcium and vitamin D to support bone health. Here are the main reasons why vitamin K is important for bones:
- Bone formation: vitamin K is necessary for the synthesis of osteocalcin, a protein that is incorporated into the bone matrix. Osteocalcin helps to store calcium in the bones and thus contributes to the strength and structure of the bones.
- Calcium regulation: Vitamin K plays a role in the regulation of calcium metabolism in the body. It promotes the absorption of calcium into the bones and at the same time prevents calcium from being deposited in the arteries and tissues, which could lead to calcification.