The importance of vitamin K for bone strength and joints

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Vitamin K content for bone strength and joints

I. The role of vitamin K in bone health: key mechanisms

Vitamin K is a group of fat-soluble vitamins playing a critical role in blood coagulation (coagulation), bone health and cardiovascular system. There are two main forms of vitamin K: vitamin K1 (phyllokhinon), which is mainly contained in green leafy vegetables, and vitamin K (menachinon), produced by bacteria in the intestines and contained in enzyme products and products of animal origin.

The functions of vitamin K in bone health are closely related to its role as a cofactor for the Gamma-Glutamilumculoxylase enzyme (GGK). This enzyme is necessary for carboxylation of certain glutamate residues in a number of proteins known as vitamin K-dependent proteins. Carboxylation of these proteins allows them to contact calcium, which is critical of their biological activity.

Several vitamin K-dependent proteins play a key role in bone health:

  1. Osteokalcin (OK): This is the most common non -stollagen protein in the bones. Osteokalcin is synthesized by osteoblasts (cells that form a bone) and is involved in the mineralization of bones. Carboxylation of osteocalcin vitamin K is necessary for its association with hydroxyapatitis, the main mineral component of bones. The binding of osteocalcin with hydroxyapatitis contributes to calcium crystallization and the strengthening of bone tissue. The low level of carboxylated osteocalcin is associated with an increased risk of fractures and osteoporosis. Studies have shown that vitamin K2 additives can improve osteocalcin carboxylation, thereby increasing bone strength.

  2. Matrix GLA-Boach (MGP): This protein plays an important role in preventing the calcification of soft tissues, including cartilage and arteries. MGP is synthesized by chondrocytes (cartilage cells) and vascular smooth muscle cells. Carboxylation of MGP vitamin K is necessary for its inhibiting calcification. Don’t sufficiently carboxylated MGP can lead to calcium deposition in cartilage and arteries, which can contribute to the development of osteoarthritis and cardiovascular diseases. Studies show that vitamin K2 can improve MGP carboxylation, protecting soft tissues from calcification.

  3. Perstine: This protein is involved in remodeling of bones and healing of fractures. The periostin is synthesized by osteoblasts and is stimulated by mechanical load. Carboxylation of periosteine vitamin K is necessary for its interaction with other protein matrix proteins, which contributes to the strength and elasticity of bones.

  4. Protein s: This protein is involved in the regulation of blood coagulation and apoptosis (programmable cell death). Although its role in the health of bones is not as well studied as that of osteocalcine and MGP, studies show that the protein S can affect bone remodeling and maintain bone mass.

Vitamin K deficiency can lead to insufficient carboxylation of these proteins, which reduces their effectiveness and increases the risk of bone health problems. Factors that can contribute to the deficiency of vitamin K include:

  • Insufficient consumption of vitamin K with food.
  • Violation of fat absorption (for example, for diseases of the liver, gall bladder or pancreas).
  • Long -term use of antibiotics that can disrupt the bacterial intestinal flora producing vitamin K2.
  • The use of anticoagulants, such as warfarin, which block the action of vitamin K.

II. Vitamin K1 and vitamin K2: comparison and differences in the effects on the bones

Although vitamin K1 and vitamin K2 are forms of vitamin K, they have different sources, metabolic pathways and the potential effect on bone health.

  • Vitamin K1 (Phillokhinon): This is the main form of vitamin K contained in green leafy vegetables, such as spinach, cabbage and broccoli. Vitamin K1 is mainly used by a liver to synthesize blood coagulation factors. Although vitamin K1 can also participate in bone health, it is less effective than vitamin K2, in carboxylation of osteocalcin and MGP. This is due to the fact that most of the vitamin K1 is absorbed by the liver and is not entered in sufficient quantities into bone tissue.

  • Vitamin K2 (Menahinon): This form of vitamin K is produced by bacteria in the intestines and is found in fermented products such as NATTO (fermented soybeans), kimchi and sauerkraut, as well as in animal products, such as egg yolk, liver and hard cheese. Vitamin K2 has a longer period of half -life in the blood than vitamin K1, and is more effectively delivered to bone tissue. There are several subtypes of vitamin K2, designated as MK-4, MK-7, MK-8 and MK-9. MK-7, in particular, has a longer half-life and higher bioavailability than other forms of vitamin K2, which makes it a preferred form to maintain bone health.

Studies show that vitamin K2 is more effective than vitamin K1 in improving bone health:

  • Improving osteocalcin carboxylation: Vitamin K2 is more effective than vitamin K1, carboxylence osteocalcin, increasing its binding with hydroxyapatitis and contributing to the mineralization of bones.
  • Reduction of risk of fractures: Several studies have shown that vitamin K2 additives reduce the risk of fractures, especially the vertebrae and thigh fractures, in postmenopausa women.
  • Improving bone density: Vitamin K2 can improve the density of bones, especially in the spine, in women in postmenopausa and the elderly.
  • Calcification of arteries: Vitamin K2 can help prevent the calcification of arteries, improving MGP carboxylation.

While the use of products rich in vitamin K1 is important for general health, it is recommended to use products rich in vitamin K2 for optimal bone health, or to consider taking vitamin K-7 additives, especially MK-7.

III. Vitamin K2 (Menakhinon): a detailed review of forms and advantages MK-7

Vitamin K2 (menachinon) is a group of compounds that differ in the length of the isoprenoid side chain, consisting of repeating isoprene links. The length of the side chain is indicated by the number after “mk” (menachinon). The most common forms of vitamin K2 in food and additives are MK-4 and MK-7.

  • MK-4 (Menahinon-4): This form of vitamin K2 is synthesized by animals from vitamin K1 and is found in animal products, such as liver, egg yolk and oil. The MK-4 has a short period of half-life in the blood (about 1-2 hours), which means that it is quickly metabolized and excreted from the body. Although the MK-4 can improve bone health, it must be taken in large doses and more often than other forms of vitamin K2 to achieve comparable results.

  • MK-7 (Menahinon-7): This form of vitamin K2 is produced by bacteria in the process of fermentation and is contained in fermented products, such as NATTO. The MK-7 has a longer period of half-life in the blood (about 3 days) than the MK-4, which means that it remains in the body longer and can have a longer effect. MK-7 also has higher bioavailability than MK-4, which means that it is more effectively absorbed and used by the body.

Advantages of MK-7 for bone health:

  1. Improved osteocalcin carboxillation: MK-7 is more effective than MK-4, carboxylence osteocalcin, increasing its binding with hydroxyapatitis and contributing to the mineralization of bones. Studies have shown that MK-7 additives significantly increase the level of carboxylated osteocalcin in the blood.

  2. Reduction of risk of fractures: Several clinical studies have shown that the MK-7 additives reduce the risk of fractures, especially the vertebrae and thigh fractures, and women in postmenopause. The meta-analysis of studies showed that the MK-7 significantly reduces the risk of vertebral fractures.

  3. Improving bone density: MK-7 can improve the density of bones, especially in the spine, in women in postmenopause and elderly people. Studies have shown that MK-7 additives slow down the loss of bone mass and can even increase bone density in certain areas.

  4. Calcification of arteries: MK-7 can help prevent the calcification of arteries, improving MGP carboxylation. Studies have shown that MK-7 additives reduce the progression of calcification of arteries in postmenopausa women.

  5. Long -term exposure: Due to its longer half-life, MK-7 has a longer effect on bone health than MK-4. This means that it can be taken less often to achieve comparable results.

  6. Safety: MK-7 is considered safe for most people. Side effects from taking MK-7 additives are rare and usually insignificant.

The recommended MK-7 dose for bone health varies, but usually ranges from 45 to 180 mcg per day. It is important to consult a doctor before taking MK-7 additives, especially if you take anticoagulants such as warfarin.

IV. Interaction of vitamin K with other nutrients for bone health

Vitamin K works synergically with other nutrients, such as calcium, vitamin D and magnesium, to maintain bone health. The interaction between these nutrients is important for optimal bone mineralization and reducing the risk of osteoporosis.

  • Vitamin K and calcium: Vitamin K is necessary for carboxylation of osteocalcin, which is associated with calcium and promotes calcium crystallization in the bones. Calcium is the main mineral component of bones and is necessary for the strength and density of bones. Without enough vitamin to calcium, it cannot be effectively included in bone tissue, which increases the risk of osteoporosis.

  • Vitamin K and vitamin D: Vitamin D plays an important role in the regulation of calcium absorption in the intestines. Vitamin D also stimulates the synthesis of osteocalcin with osteoblasts. Vitamin K and vitamin D work synergically to ensure proper absorption and use of calcium for bone mineralization. Vitamin D enhances the expression of the osteocalcin gene, while vitamin K activates osteocalcin through carboxylation. Studies have shown that the joint use of vitamin K and vitamin D is more effective than the use of each vitamin separately in improving bone health.

  • Vitamin K and Magnesium: Magnesium plays an important role in bone health, affecting the metabolism of calcium, vitamin D and parathormone. Magnesium is necessary for the activity of vitamin D-dependent enzymes that are involved in calcium metabolism. Magnesium also contributes to the formation of hydroxyapatitis, the main mineral component of bones. Magnesium deficiency can disrupt the metabolism of calcium and vitamin D, which leads to a decrease in bone density. Vitamin K and magnesium work synergistic to maintain bone health, providing the proper metabolism of calcium and vitamin D.

  • Other nutrients: Other nutrients, such as vitamin C, vitamins of group B, zinc, copper and manganese, also play a role in bone health. Vitamin C is necessary for the synthesis of collagen, the main protein component of bones. B vitamins are involved in homocysteine metabolism, the increased level of which is associated with an increased risk of fractures. Zinc, copper and manganese are cofactors for enzymes involved in the formation and remodeling of bones.

A balanced diet rich in vitamin K and other nutrients is necessary for optimal bone health.

V. Vitamin K and osteoporosis: clinical research and evidence

Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. Vitamin K plays an important role in the prevention and treatment of osteoporosis.

Numerous clinical studies have shown that the additives of vitamin K, especially vitamin K2 (menachinon), can improve bone health and reduce the risk of fractures in people with osteoporosis or with the risk of its development.

  • Research meta-analyzes: Studies-analyzes have shown that vitamin K2 additives reduce the risk of vertebrae and hips in women in postmenopaus. The meta-analysis, published in Osteoporussis International, showed that vitamin K2 additives significantly reduce the risk of vertebral fractures, but not thigh fractures or other non-major fractures. Another metriment meter-analysis showed that vitamin K2 additives reduce the risk of vertebrae and thigh fractures in postmenopause, especially for those who take vitamin D.

  • Clinical trials: Several clinical trials have shown that vitamin K2 additives improve bone density in postmenopausa women. In one study published in the journal Journal of Bone and Mineral Research, the MK-7 additives have significantly improved the bone density in the spine in women in postmenopause. In another study published in Osteoporussis International, the MK-4 additives improved the bone density in the spine and thigh in women in postmenopausa.

  • Action mechanisms: Vitamin K improves bone health due to several mechanisms, including:

    • Carboxylation of osteocalcin: Vitamin K is necessary for carboxylation of osteocalcine, which is binded to calcium and contributes to the mineralization of bones. Improving osteocalcin carboxillation can increase bone strength and reduce the risk of fractures.
    • Inhibition of bone resorption: Vitamin K can inhibit bone resorption, a process in which bone tissue is destroyed by osteoclasts. Inhibition of bone resorption can help maintain bone mass and reduce the risk of osteoporosis.
    • Improving collagen synthesis: Vitamin K can contribute to the synthesis of collagen, the main protein component of bones. Improving collagen synthesis can increase bone strength and elasticity.

Vitamin K additives can be a useful addition to standard methods of treatment of osteoporosis, such as taking calcium and vitamin D. It is important to consult a doctor before taking vitamin K additives, especially if you take anticoagulants such as warfarin.

VI. Vitamin K and osteoarthritis: a potential role in joint health

Osteoarthritis is a degenerative joint disease characterized by the destruction of cartilage, inflammation and pain. Vitamin K can play a role in the prevention and treatment of osteoarthritis.

Cartilage is a smooth fabric covering the ends of the bones in the joints, which allows them to smoothly slide relative to each other. With osteoarthritis, the cartilage is gradually destroyed, which leads to the friction of the bones against each other, causing pain, stiffness and decrease in mobility.

  • Calcification of cartilage: One of the key factors contributing to the development of osteoarthritis is cartilage calcification. Calcification of cartilage is a process in which calcium is laid in cartilage, making it more rigid and fragile. Calcified cartilage is more susceptible to damage and destruction.

  • Matrix GLA-Boach (MGP): Vitamin K plays a role in preventing the calcification of cartilage by means of its effect on the matrix GLAR (MGP). MGP is a vitamin K-dependent protein that inhibits the calcification of soft tissues, including cartilage. Carboxylation of MGP vitamin K is necessary for its inhibiting calcification. An insufficient carboxylated MGP can lead to calcium deposition in cartilage, which can contribute to the development of osteoarthritis.

  • Animal research: Animal studies have shown that vitamin K additives can prevent cartilage calcification and reduce the severity of osteoarthritis. In one study on rats, the MK-7 additives reduced the calcification of cartilage and improved the structure of the cartilage in the knees. In another study on rabbits, the additives of vitamin K1 reduced the destruction of cartilage and improved the function of the joints with experimental osteoarthritis.

  • Research in public: Studies in people studying the influence of vitamin K on osteoarthritis are limited, but some studies show that vitamin K can play a role in joint health. In one observation study published in the journal Arthritis & Rheumatology, people with higher consumption of vitamin K had a lower development frequency of osteoarthritis of the knee joint. In another study published in OsteoartHritis and Cartilage, people with a higher level of carboxilized MGP in the blood had less damage to the cartilage in the knees.

  • Potential mechanisms: Vitamin K can have a positive effect on joint health due to several mechanisms, including:

    • Prevention of calcification of cartilage: Vitamin K can help prevent cartilage calcification, improving MGP carboxylation.
    • Reducing inflammation: Vitamin K can have anti -inflammatory properties that can help reduce pain and inflammation associated with osteoarthritis.
    • Improving collagen synthesis: Vitamin K can contribute to the synthesis of collagen, the main protein component of cartilage. Improving collagen synthesis can help strengthen and restore cartilage.

Additional studies are needed to determine the role of vitamin K in the prevention and treatment of osteoarthritis.

VII. Sources of vitamin K: dietary recommendations and additives

To maintain optimal bone health, it is important to obtain a sufficient amount of vitamin K from a diet or additives.

  • Dietary sources of vitamin K1 (Phillokhinon):

    • Green sheet vegetables: spinach, cabbage, broccoli, Romen salad, leaf cabbage, mustard greens, parsley.
    • Other vegetables: Brussels cabbage, cauliflower, asparagus, green beans.
    • Vegetable oils: soy oil, rapeseed oil, olive oil.

  • Dietary sources of vitamin K2 (menachinon):

    • Enzymes: NATTO (fermented soybeans), kimchi, sauer cabbage, Miso.
    • Products of animal origin: egg yolk, liver, hard cheese, butter (from herbal fattening).

  • Recommended daily norm (RSN) of vitamin K:

    • For men: 120 mcg per day.
    • For women: 90 μg per day.

Most people can get a sufficient amount of vitamin K made of a balanced diet. However, some people may need vitamin K additions, especially if they have risk factors for vitamin K deficiency, such as:

  • Diseases that violate the absorption of fats (for example, Crohn’s disease, cystic fibrosis).

  • Long -term use of antibiotics.

  • Reception of anticoagulants such as warfarin.

  • Osteoporosis or osteoarthritis.

  • Vitamin K additives:

    • The additives of vitamin K1 (phyllokhinon) are available, but less effective than the additives of vitamin K2 to maintain bone health.
    • Vitamin K2 additives (menachinon) are available in two main forms: MK-4 and MK-7. MK-7 is considered a preferred form of bone health due to its longer half-life and higher bioavailability.

  • Dosage of vitamin K additives:

    • The dosage of vitamin K additives varies depending on individual needs and health status.
    • The recommended dose of MK-7 for the health of bones is usually from 45 to 180 μg per day.
    • It is important to consult a doctor before taking vitamin K additives in order to determine the right dosage and make sure that there are no contraindications.

  • Precautions:

    • Vitamin K can interact with anticoagulants such as warfarin. People taking anticoagulants should consult with their doctor before taking vitamin K.
    • In rare cases, high doses of vitamin K can cause side effects, such as nausea, vomiting and diarrhea.
    • Pregnant and nursing women should consult your doctor before taking vitamin K.

VIII. Factors affecting the status of vitamin K in the body

Several factors can affect the status of vitamin K in the body, including a diet, intestinal health, medication and genetic factors.

  • Diet: The consumption of products rich in vitamin K is the main factor that determines the status of vitamin K. People who use insufficient green leafy vegetables and fermented products may have a lower level of vitamin K.

  • Intestinal health: Bacteria in the intestines produce vitamin K (menachinon). Intestinal health and a variety of intestinal flora can affect the amount of vitamin K2 produced in the body. Long -term use of antibiotics can disrupt the intestinal flora and reduce the production of vitamin K2.

  • Violation of fat absorption: Vitamin K is a fat -soluble vitamin that requires normal absorption of fats for absorption in the intestine. Diseases that disrupt fat absorption, such as Crohn’s disease, cystic fibrosis and liver diseases, can lead to vitamin K. deficiency.

  • Medicines: Some drugs can interact with vitamin K and influence its status in the body. Anticoagulants, such as warfarin, block the effect of vitamin K and can reduce the level of vitamin K in the blood. Holestyramine, a medicine used to reduce cholesterol, can prevent the absorption of vitamin K.

  • Genetic factors: Genetic factors can affect vitamin K metabolism and its effect on bone health. Some people may have genetic options that make them more susceptible to vitamin K deficiency or less susceptible to its effect on the bones.

  • Age: Elderly people may have a higher risk of vitamin K deficiency due to a decrease in food consumption, deterioration of fat absorption and taking drugs that interact with vitamin K.

  • Smoking: Smoking can reduce the level of vitamin K in the blood.

  • Alcohol: Excessive alcohol consumption can disrupt vitamin K metabolism and increase the risk of vitamin K. deficiency.

To maintain the optimal status of vitamin K, Important:

  • Use a balanced diet rich in products containing vitamin K.
  • Supporting a healthy intestine, using probiotics and prebiotics.
  • Avoid prolonged use of antibiotics without need.
  • Consult a doctor about drugs that can interact with vitamin K.
  • Quit smoking and limit the use of alcohol.

IX. Assessment of vitamin K status: diagnostic methods

The assessment of vitamin K status is important for identifying people with vitamin K deficiency and for monitoring the effectiveness of therapy with vitamin K.

  • Blood test for prothrombin time (PTV): This is the most common test for assessing the status of vitamin K. PTV measures the time required for blood coagulation. Vitamin K deficiency can lead to an increase in the PTV, which indicates a slowdown in blood coagulation. However, the PTV is not specific for vitamin K deficiency and can be increased for other reasons, such as liver diseases or anticoagulants.

  • Determination of the level of vitamin K1 (phyllokhinon) in plasma: This test measures the level of vitamin K1 in blood plasma. The low level of vitamin K1 in plasma may indicate a deficiency of vitamin K. However, the level of vitamin K1 in plasma reflects only the recent consumption of vitamin K and may not accurately reflect the long -term status of vitamin K.

  • Determination of the level of vitamin K2 (menachinon) in plasma: This test measures the level of various forms of vitamin K2 in blood plasma. Determining the level of MK-7 can be useful for assessing the status of vitamin K2 in people who take MK-7 additives.

  • Determination of the level of carboxilized and non -carboxilized osteocalcin: This test measures the level of carboxilized and non -carboxilized osteocalcin in the blood. The ratio of carboxilized to non -carboxilized osteocalcin is an indicator of the status of vitamin K in bones. The low ratio of carboxilized to non -carboxilized osteocalcin may indicate a deficiency of vitamin K and increased risk of osteoporosis.

  • Determination of the level of carboxilized and non-carboxilized matrix GLA (MGP): This test measures the level of carboxylated and non -carboxily MGP in the blood. The ratio of carboxilized to a non -carboxilled MGP is an indicator of the status of vitamin K in the vessels. The low ratio of carboxilized to a non -carboxylated MGP may indicate a deficiency of vitamin K and an increased risk of calcification of arteries.

The choice of a suitable test to assess the status of vitamin K depends on the clinical situation and evaluation goals. To identify vitamin K deficiency and risk assessment of osteoporosis, a blood test for PTV, determination of vitamin K in plasma and determining the level of carboxilized and non -carboxily osteocalcin can be used. To assess the risk of calcification of arteries, a determination of the level of carboxylated and non -arboxylated MGP can be used.

X. New areas of studies of vitamin K and bone health and joints

Studies of vitamin K and its role in the health of bones and joints continue, and new directions appear that can lead to a deeper understanding and new therapeutic strategies.

  • The influence of vitamin K on the expression of genes: Studies show that vitamin K can affect the expression of genes involved in the formation and remodeling of bones. Further studies in this area can identify new mechanisms through which vitamin K affects bone health.

  • The influence of vitamin K on inflammation: Inflammation plays a role in the development of osteoporosis and osteoarthritis. Studies show that vitamin K can have anti -inflammatory properties that can help protect against these diseases. Further studies are necessary to determine the exact mechanism by which vitamin K affects inflammation.

  • The role of vitamin K in the intestinal microbioma: The intestinal microbia plays an important role in the production of vitamin K2. Further studies are necessary to determine how diet and other factors affect the intestinal microbia and the production of vitamin K2.

  • Personalized medicine: The individual need for vitamin K can vary depending on the genetic factors, lifestyle and health status. Further studies are necessary for the development of personalized recommendations for taking vitamin K for optimal health of bones and joints.

  • The influence of vitamin K on aging: Acting is associated with a decrease in bone density and an increase in the risk of osteoarthritis. Studies show that vitamin K can help slow down age -related changes in bones and joints. Further research is necessary to confirm these results and determine the optimal dose of vitamin K for the elderly.

  • New forms of vitamin K: Studies study new forms of vitamin K, such as menachinon-10 (MK-10) and Menakhinon-11 (MK-11), and their potential benefits for the health of bones and joints.

Vitamin K studies continue to develop, and new discoveries can lead to more effective strategies for the prevention and treatment of bone and joint diseases.

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