Vitamin K1 & K2
What is Vitamin K1 & K2?
Vitamin K exists in two main forms: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone). Vitamin K1 is primarily found in green leafy vegetables and is essential for blood clotting. Vitamin K2 is found in fermented foods and animal products, and it plays a critical role in bone and cardiovascular health.
What are the Benefits of Vitamin K1 & K2?
- Vitamin K1: Essential for proper blood coagulation.
- Vitamin K2: Supports bone mineralization, reduces the risk of cardiovascular diseases, and may improve insulin sensitivity and cognitive function.
What Research is on Vitamin K1 & K2?
Research on Vitamin K1 focuses on its role in blood clotting and deficiency-related bleeding disorders. Studies on Vitamin K2 explore its benefits for bone health, cardiovascular health, and potential therapeutic effects for diseases like osteoporosis, cardiovascular diseases, and diabetes.
What is the Mechanism of Action for Vitamin K1 & K2?
Vitamin K1 functions primarily in the liver, aiding in the carboxylation of specific glutamate residues in proteins required for blood coagulation. Vitamin K2 helps carboxylate proteins involved in bone and cardiovascular health, ensuring proper calcium deposition in bones and preventing arterial calcification.
What is the Typical Dosage of Vitamin K1 & K2?
The recommended dietary allowance (RDA) for Vitamin K1 is 90-120 micrograms per day for adults. There is no established RDA for Vitamin K2, but studies suggest a dosage range of 45-100 micrograms per day for its health benefits.
What Foods are Rich in Vitamin K1 & K2?
- Vitamin K1: Green leafy vegetables like kale, spinach, and broccoli.
- Vitamin K2: Fermented foods (natto), dairy products, and meat.
Zhang, Tao et al. “Vitamin K2 in Health and Disease: A Clinical Perspective.” Foods (Basel, Switzerland) vol. 13,11 1646. 24 May. 2024, doi:10.3390/foods13111646
Ingold, Curtis J. and Shane R. Sergent. “Phytonadione (Vitamin K1).” StatPearls, StatPearls Publishing, 5 June 2023.