The Significant Impact of Vitamin K2 on Heart Health and Stroke Prevention
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Recently, I published a crucial article discussing the role of the endothelium in atherosclerosis, a leading cause of heart disease and stroke affecting both cardiac and cerebral health. Several readers inquired about effective nutritional strategies, and without hesitation, I highlighted vitamin K2. This vitamin is essential as it reduces calcification and bolsters the health of endothelial cells, thus decreasing the likelihood of soft plaques.
One reader expressed concern, asking if vitamin K2 was solely found in animal products, noting her vegan lifestyle. I empathized with her, having been a vegan myself, and recommended Natto, a fermented plant-based food from Japan that is rich in vitamin K2. She was unfamiliar with it but was excited to discover this vegan-friendly option.
I also discussed the potential for vitamin K2 supplementation. The reader was apprehensive about supplement toxicity, so I referred her to my earlier detailed article on vitamin K2 and shared an excerpt from a National Institutes of Health publication that stated:
> “Currently, there is no known toxicity associated with high doses of vitamin K1 or vitamin K2. Therefore, there is no designated upper intake level. Despite this, an allergic reaction is possible with either version of vitamin K.”
I advised her to consult her physician and monitor for any unusual allergic responses. Moreover, I emphasized that, according to the Cleveland Clinic, “Vitamin K supplements are relatively safe, and many individuals utilize them.” I shared personal anecdotes, including my own use of K2 as recommended by my cardiologist, which reassured her in discussing it with her doctor.
As cardiovascular diseases, particularly heart disease and stroke, impact millions, significant research suggests that vitamin K2 may mitigate these risks by preventing arterial calcification and enhancing endothelial cell health.
Despite extensive research, the medical community has been slow to fully embrace vitamin K2, despite its benefits being recognized since its discovery by Nobel laureate Dr. Henrik Carl Peter Dam in 1929. This essential vitamin is crucial for several biological functions, including bone health, vascular health, endothelial function, dental strength, brain development, joint health, and weight management.
The Dangers of Arterial Calcification in Older Adults
Arterial calcification is prevalent among older adults and is linked to heightened risks of heart disease and stroke. Research indicates that in individuals with type 2 diabetes, a coronary artery calcium score of ?10 is a strong predictor of overall mortality and cardiovascular incidents.
According to studies, this coronary calcium score effectively forecasts coronary heart disease across various racial and ethnic demographics in the U.S.
Evidence Supporting K2's Cardiovascular Advantages
A wealth of evidence exists regarding the benefits of vitamin K2, much of which I summarized in previous articles. Generally, research indicates that K2 plays a pivotal role in inhibiting calcification, a point that has gained traction in recent studies.
For instance, one research paper noted, “Adequate vitamin K2 intake has been shown to lower vascular damage risk by activating matrix GLA protein, which prevents calcium deposits in blood vessel walls. Vitamin K, particularly K2, is nearly absent from junk food and minimally present even in a healthy Western diet.”
A study titled "A high menaquinone intake reduces the incidence of coronary heart disease" concluded that “high intake of menaquinones (MK-7, MK-8, and MK-9) may protect against coronary heart disease, though further research is essential to determine optimal vitamin K intake levels for prevention.”
Another review from 2019 highlighted that vitamin K2, particularly in the MK-7 form, has long-lasting benefits against calcification and reduces heart disease risk. It has been shown to improve blood vessel elasticity and mitigate arterial stiffness. Interestingly, only vitamin K2, not K1, has demonstrated effectiveness in enhancing heart health, with ongoing global research revealing promising results.
Regarding endothelial cell health, a 2013 study detailed how vitamin K2 supports endothelial cell survival and maintains vascular stability. Numerous additional studies can be found on PubMed, but I want to present two significant studies from both observational and clinical perspectives to discuss with your healthcare provider.
Insights from Large Observational Studies
The Rotterdam Study evaluated the impact of dietary intake of vitamin K-1 and K-2 on aortic calcification and coronary heart disease (CHD) among 4,807 participants without prior myocardial infarction between 1990 and 2000. Results indicated that higher menaquinone intake significantly reduced CHD mortality risk. Participants in the highest tertile of menaquinone consumption had a 57% lower risk of CHD mortality compared to the lowest tertile, while K1 intake showed no correlation with these outcomes.
Another study from the Prospect-EPIC cohort investigated the relationship between dietary K1 and K2 intake and CHD incidence in 16,057 women aged 49–70, free from cardiovascular diseases at the start. Over an average follow-up of 8.1 years, 480 incident CHD cases were documented. The findings indicated that increased K2 intake, especially MK-7, MK-8, and MK-9, correlated with a reduced CHD risk.
Insights from Double-Blind Clinical Trials
In a double-blind, placebo-controlled trial involving 244 women, participants received either a placebo or 180 µg of MK-7 daily for three years. Results demonstrated that MK-7 significantly improved arterial stiffness in women with initially higher stiffness levels and reduced levels of a specific protein (dp-ucMGP) related to arterial health by 50%, compared to the placebo group.
Dr. Hogne Vik (MD/PhD) authored a 2019 review titled “Highlighting The Substantial Body Of Evidence Confirming The Importance Of Vitamin K2 As A Cardio-Support Nutrient And How The Right K2 Makes All The Difference,” which gained attention in Australia.
For further reading, I recommend Kate Rheaume-Bleue's book, “Vitamin K2 And The Calcium Paradox: How a Little-Known Vitamin Could Save Your Life,” where she discusses the potential dangers of taking calcium and Vitamin D supplements without K2, which could lead to calcium accumulation in soft tissues, resulting in osteoporosis and atherosclerosis.
Can We Test for Vitamin K2 Deficiency?
While not all healthcare providers routinely test for vitamin K2, some specialized labs do offer this service. It’s advisable to discuss testing options with your physician. Most laboratories assess the activation levels of proteins affected by K2, such as osteocalcin, as inactive osteocalcin indicates K2 deficiency, which can weaken bones and lead to arterial calcification.
LabCorp and Quest currently provide osteocalcin tests, while Genova Lab measures inactive osteocalcin (ucOC). Although the ideal test would evaluate the ratio of active to inactive osteocalcin, such a test is not available.
Notably, some doctors may not fully grasp the distinct advantages of vitamin K2 over K1. In one instance, I consulted my family doctor regarding a relative with atherosclerosis, and the physician was unaware of the differences between K1 and K2. I subsequently recommended that my relative see a cardiologist for a more informed opinion.
It’s crucial to proactively seek knowledgeable healthcare providers who understand the intricacies of this vital vitamin to optimize health.
Conclusions and Key Takeaways
Numerous studies affirm that vitamin K2 is pivotal for cardiovascular health by preventing arterial calcification and maintaining endothelial cell integrity. The supporting evidence is strong, indicating its role in mitigating vascular damage and enhancing arterial flexibility.
While often linked to bone health, its significance for cardiovascular wellness is gaining recognition. By appreciating the nuances of vitamin K2's function within the body, we can formulate more effective management and prevention strategies.
Increasing our intake of vitamin K2 can be achieved through dietary sources, typically from animal products such as egg yolks, fatty cheeses, and meats, as well as plant-based options like fermented foods (natto) and supplements, which may lower the risk of heart disease and stroke. However, supplementation should be approached cautiously and under medical guidance, especially for individuals with pre-existing conditions or allergy concerns.
As cardiovascular diseases like heart disease and stroke continue to affect countless individuals, incorporating vitamin K2 into our diets or supplement regimens may provide a promising approach to enhancing heart health. I will explore its benefits for brain health in a future article. For now, you can review the summary of my literature analysis in the linked story.
Thank you for engaging with my insights. Wishing you a healthy and fulfilling life.
To introduce my new readers, I have authored numerous articles that may inform and inspire you, covering topics like brain health, mental wellness, significant health issues, longevity, nutrition, essential nutrients, a ketogenic lifestyle, self-healing, weight management, and over 100 insightful life lessons from my experiences over the last 50+ years.
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