What’s the difference between vitamin K1 and K2?
-K1 is phytonadione or phylloquinone
-it carboxylates factors 2, 7, 9, 10 as well as proteins S, C, and Z in order to activate them for clotting
-it is recycled in a neat mechanism inhibited by warfarin, hence anticoagulation
-it is named for Koagulation since German researchers discovered it in chickens
-it is given to newborns because their vitamin K stores are limited, and could be even lower in case of an undiagnosed metabolic condition or maternal use of certain prescription drugs
-the chief dietary source is leafy green vegetables
-this includes the cruciferous group (broccoli, kale, cabbage, arugula, brussel sprouts, cauliflower, bok choy etc.) and non-cruciferous greens (spinach, lettuce, etc.)
-having 1 cup of any of these greens will afford the total daily recommendation (approximately 100 mcg)
-fruits like berries, grapes, dried figs and tomatoes–and nuts like cashews and pine nuts–also have vitamin K1
-remember K is fat soluble so adding nuts, avocado, or tahini to your salad will optimize GI absorption
-K2 is menaquinone
-it is synthesized by bacteria, so dietary sources include fermented foods and animal products
-the human gut converts K1 to K2 so that meeting one’s vitamin K1 requirement via plants will take care of the vitamin K2 requirement
-natto, the fermented soy dish from Japan, is particularly high in K2
-K2 has been controversially linked to various health benefits like preventing calcification of arteries and optimizing bone density
-studies are inconsistent on these findings, whereas for instance the literature is clear on atherosclerosis prevention via reduced meat consumption and osteoporosis prevention via weight-bearing exercise
-the basis for these theories is that vitamin K not only carboxylates clotting factors, but also carboxylates osteocalcin in bone
-it also activates ‘matrix gla-protein’ which may play a role in preventing vascular calcification
-with regard to routine supplementation, there is no good evidence and professional orgs don’t recommend it
-vegetarians and vegans can derive adequate vitamin K via greens, fruits, and nuts as above
-those with malabsorption or status post bariatric surgery may be candidates for vitamin K supplementation
https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
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