Vitamin K1 Vs K2: What Are The Differences?

Unlike common letter nutritional vitamins akin to vitamin D, C, or B, vitamin Okay is usually left behind. Vitamin Okay, very similar to vitamin B, refers to a gaggle of a number of fat-soluble nutritional vitamins, not only a singular vitamin, therefore vitamin K1 and vitamin K2. Vitamin Okay is well-known for its principal purported and confirmed well being advantage of its involvement with blood clotting and coagulation. We’re going to speak vitamin K1 vs K2, the advantages, the variations, and what vitamin Okay wealthy meals you’ll wish to embody in your food regimen.

Vitamin Okay is an important bioactive compound which is required for its most researched and confirmed profit – blood-clotting. Vitamin Okay additionally assists within the course of of creating varied proteins and the constructing of bones. There are many alternative types of vitamin Okay, nevertheless the 2 most well-known are vitamin K1 phylloquinone (K1) and menaquinones (K2).

Vitamin K1 is specifically present in crops and leafy greens akin to kale, spinach, and broccoli. Vitamin K2 is principally present in fermented meals and animal merchandise, akin to beef, hen, pork, cheese, and sauerkraut.  K2 will also be produced by micro organism within the intestine.

Vitamin Okay’s most well-known profit is established in its organic function of blood clotting, which helps cease bleeding in order that your physique can adequately heal. The etiology exhibits that vitamin Okay serves as a coenzyme for Carboxylase, the first enzyme wanted for homeostasis, in any other case often called our blood coagulation course of. Coagulation is the method of your blood remodeling from a free-flowing liquid to a slow-gel like state, to stop additional hemorrhaging. Without an sufficient quantity of vitamin Okay in your food regimen, the danger for anti-coagulation and bleeding.

Cardiovascular illness is the main reason behind mortality on this planet. A randomized double-blind managed trial revealed in Thrombosis and Homeostasis, reported that 180mcg per day for 3 years, might inhibit age-related stiffening of the artery partitions, and enhance vascular elasticity. The outcomes confirmed a 50% lower in desphospho-uncarboxylated Matrix Gla-Protein (dp-ucMGP) [R]. Three years might look like a very long time, nevertheless meals akin to kale, spinach, and collard greens have over 1,000mcg per cup [R]. Therefore, together with leafy greens in your food regimen on a each day or simply weekly foundation, will help in positively mitigating age-related cardiovascular occasions.

A examine revealed within the Journal Of The American Heart Association additionally discovered that increased inactive ranges of dp-ucMGP, was related to a spread of unfavourable cardiovascular occasions together with arterial stiffness [R].     

Vitamin Okay advantages bone density, progress, and energy. Your physique wants vitamin Okay to activate proteins crucial for bone progress. It is required for the gamma-carboxylation of osteocalcin (probably the most considerable noncollagenous protein in bone), making osteocalcin purposeful. Epidemiologic research counsel a food regimen excessive in vitamin Okay is related to a decrease danger of hip fractures in getting older women and men. Therfeore, vitamin Okay deficiency, might result in an elevated danger of osteoporosis, and a better danger of bone fractures [R]. Increasing proof additionally exhibits that vitamin Okay positively impacts calcium steadiness, a key mineral in bone metabolism [R].

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The principal advantages and capabilities of all types of vitamin Okay is to activate proteins serving roles in blood clotting, bone well being, and coronary heart well being.

Although K1 and K2 share comparable constructions, they do possess basic variations relating to absorption, proposed well being advantages, and the supply by which you derive them. That being mentioned, K2 does have longer aspect chains, which permits it to flow into within the blood longer than K1. 

Vitamin K2 is present in animal merchandise and fermented meals akin to cheese, sauerkraut, hen, and beef, versus vitamin K1 which is primarily present in plant sources akin to leafy greens. The principal supply of K2 can also be synthesized from the microbiota in your intestine.  

Both K1 and K2 share an identical and customary ring construction referred as a menadione. They additionally share an identical etiology in metabolic pathways of making and activating proteins for blood coagulation and bone density. 

K2 has a better bioavailability and absorption than K1. K1 is derived from plant sources and is poorly and inefficiently absorbed. Your physique solely makes use of a small share or fraction of the K1 present in plant sources. Phylloquinone is tightly certain to the plant’s chloroplasts, making it troublesome to successfully digest. Supplementing K1 in its free kind can enhance bioavailability as much as 80%. 

Both vitamin K1 and K2 have comparable perform, and molecular construction, nevertheless the supply, absorption charges, tissue distribution, and bioavailability does differ. Vitamin K2 circulates within the physique longer than K1, and has higher bioavailability, since it’s produced by the microbiota within the intestine. Vitamin Okay performs an important function in blood clotting, bone well being, and coronary heart well being, offering a basic function in human biology. For optimum well being, purpose for consuming not less than one serving of greens per day ideally with a fats supply, to enhance absorption. Eating a nicely balanced food regimen filled with lean protein wealthy meals, greens, and wholesome fat, will present the sufficient quantities of vitamin Okay you want in your food regimen.   


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