Reader Kari B from Lincoln, Nebraska, writes:
“Would you have the ability to assessment vitamin K2 someday in your diet column? I used to be researching bone well being on-line and stumbled on an article that discusses how essential this vitamin is in bone well being. It states that vitamin K2 is a part of the bone well being package deal that features magnesium, calcium, weight-bearing train, minimizing irritation within the physique, and having a wholesome intestine.
It seems some docs may take the simple method out and solely inform their sufferers to take calcium dietary supplements, probably together with vitamin D.
When you may shed some mild on this? It might be very useful to understand how a lot vitamin K2 to ingest every day. Thanks for any consideration!”
Pleased to touch upon this fascinating subject! Vitamin Okay is the time period given to a household of compounds which are comparable however considerably completely different. Thus, vitamin K1 (phylloquinone) and a number of other forms of vitamin K2 (menaquinones) are collectively known as “vitamin Okay.” You may also examine MK-4, MK-7 or MK-9, that are varied types of vitamin K2. And that’s all of the chemistry we’d like for now.
Vitamin Okay has traditionally been often known as the “coagulation vitamin” due to its essential function in serving to our blood to clot.
Extra not too long ago, vitamin Okay has been studied for its function in bone well being. Each vitamin K1 and K2 are concerned in processes that assist construct bone energy, however it seems vitamin K2 is probably the most protecting on this specific job. A deficiency of the K2 type of vitamin Okay has been linked to osteoporosis (fragile bones) in addition to calcium deposits within the arteries (generally known as hardening of the arteries).
The present suggestion for an enough consumption vitamin Okay for folks 19 years of age and older is 90 micrograms (mcg) for girls and 120 mcg for males. This consists of each kinds, K1 and K2.
Barbara Quinn-Intermill is a registered dietitian and authorized diabetes educator affiliated with Neighborhood Hospital of the Monterey Peninsula. E mail her at to [email protected]