Wellness Essential: The Dynamic Duo of Vitamin K2 and Magnesium | Trio Nutrition

The information in this article and throughout Trio Nutrition’s blog is for informational purposes only, and should never be mistaken for professional medical advice.

Historical Perspective

The history of vitamin K2 is closely intertwined with the broader understanding of vitamin K, which includes vitamin K1 (phylloquinone) and vitamin K3 (menadione). The term "vitamin K" itself originates from the German word "koagulation," reflecting its initial discovery in the context of blood clotting. In the 1920s, scientists Henrik Dam and Edward A. Doisy independently identified vitamin K1 and received the Nobel Prize for their groundbreaking work.

However, it was not until the mid-20th century that researchers recognized the existence of vitamin K2. Japanese scientist Dr. Keijiro Sato, in the 1930s, made significant contributions to understanding vitamin K2's role. He isolated a substance called "menaquinone" from fermented fish meal, which was later identified as vitamin K2. This discovery had a profound impact on our understanding of vitamin K's multifaceted nature.

Chemical Structure and Forms of Vitamin K

Vitamin K2 is a group of structurally related compounds known as menaquinones, which differ from vitamin K1 (phylloquinone) in their side chains. The side chain variations give rise to different subtypes of vitamin K2, with menaquinone-4 (MK-4) and menaquinone-7 (MK-7) being the most studied and biologically active forms.

MK-4 is found in animal products and is synthesized in small amounts by conversion of vitamin K1 in tissues. On the other hand, MK-7 is produced by bacteria during the fermentation of certain foods and can also be found in various fermented foods.

Nutritional Benefits of Vitamin K2 including Bone Health

Vitamin K2 plays several crucial roles in the body, primarily related to its involvement in various metabolic pathways. A deficiency of vitamin K can impair blood coagulation and is associated with hemorrhagic disorders, highlighting its critical role in maintaining proper blood clotting mechanisms. Additionally, vitamin K deficiency is linked to several diseases, including cognitive impairment and mobility disability.*

1. Bone Health: One of the most well-established functions of vitamin K2 is its contribution to bone health. It activates osteocalcin, a protein that helps bind calcium to the bone matrix by forming gamma-carboxyglutamate residues on osteocalcin. This process ensures that calcium is deposited in bones, making them stronger and less susceptible to fractures. Additionally, vitamin K plays a significant role in bone metabolism and helps regulate the breakdown and regeneration of bone tissue.*

2. Cardiovascular Health: Emerging research suggests that vitamin K2 may contribute to cardiovascular health by preventing the calcification of arteries. It helps regulate calcium absorption and metabolism, ensuring that calcium is directed towards the bones and teeth rather than accumulating in soft tissues like blood vessels.* Vitamin K2, magnesium, and vitamin D are all involved in vitamin D metabolism, working together to maintain health by supporting proper calcium utilization and metabolic balance.

3. Blood Clotting: Vitamin K2 is essential for the synthesis of clotting factors in the liver. These factors are necessary for blood coagulation, preventing excessive bleeding after injury.*

4. Dental Health: Vitamin K2 may also play a role in dental health by ensuring proper calcium deposition in tooth enamel, which can help prevent tooth decay.*

5. Cancer Prevention: Some studies have suggested that vitamin K2 may have a role in cancer prevention, particularly in reducing the risk of certain types of cancer, such as prostate cancer.*

6. Anti-Inflammatory Properties: Vitamin K2 exhibits anti-inflammatory properties, which may contribute to its overall health benefits.*

The synergy of vitamin K2 with other nutrients, such as magnesium and vitamins D3, is especially important for bone and cardiovascular health. Combining D3 with K2 and magnesium supports overall wellness, enhances bone strength, promotes cardiovascular function, and contributes to muscle support and vitality.

Recommended Daily Dose of Vitamin Supplement K

The recommended daily dose of vitamin K2 varies depending on age, sex, and individual health conditions. There is no established Recommended Dietary Allowance (RDA) specifically for vitamin K2, but the Adequate Intake (AI) levels are provided. The AI levels for your daily routine are as follows:

• Adults (men): 120 mcg per day

• Adults (women): 90 mcg per day

It's important to note that these recommendations pertain to the total intake of vitamin K, which includes both K1 and K2. Since vitamin K2 is found in relatively small amounts in most diets, individuals may need to pay attention to their dietary choices or consider supplementation to ensure adequate intake.

Sources of Vitamin K2

Vitamin K2 is found in both animal and fermented foods. Here are some common dietary sources:

1. Animal Products: MK-4, the shorter-chain form of vitamin K2, is found in animal-based foods such as meat (especially chicken and pork) and dairy products (especially cheese and egg yolks). However, the amounts of MK-4 in these foods are relatively low.

2. Fermented Foods: MK-7, the longer-chain form, is produced by bacteria during the fermentation of certain foods. Foods like natto (fermented soybeans), sauerkraut, and some types of cheese (like Gouda and Brie) are good sources of MK-7.

3. Supplements: Vitamin K2 supplements are available and can be an effective way to ensure adequate intake, especially for individuals with dietary restrictions or specific health concerns. Many vitamin K2 supplements are labeled as gluten free and non gmo, which is important for health-conscious consumers.

Vitamin K2 supplements are also often combined with other supplements such as magnesium, calcium, and vitamin D to support bone and skeletal health.

Vitamin K2 Deficiency and Risk Factors

Vitamin K2 deficiency is relatively rare, but certain factors can increase the risk of deficiency:

1. Limited Dietary Intake: Diets that are low in vitamin K-rich foods, especially fermented foods and animal products, may increase the risk of deficiency.

2. Gastrointestinal Issues: Conditions that affect fat absorption in the intestines, such as celiac disease, Crohn's disease, or biliary obstruction, can impair vitamin K2 absorption.*

3. Medications: Some medications, such as certain antibiotics and anticoagulants (blood thinners), can interfere with vitamin K metabolism.*

4. Aging: As people age, their ability to convert vitamin K1 to the active form (MK-4) diminishes, potentially increasing the risk of deficiency.

5. Chronic Diseases: Deficiencies in nutrients like magnesium, zinc, and vitamin K can contribute to the worsening of chronic diseases such as cardiovascular disease and diabetes mellitus. Vitamin K deficiency is also very common in chronic kidney disease patients, which exacerbates bone health issues. Zinc deficiency can increase susceptibility to infections and cause immune dysregulation.*

1. Limited Dietary Intake: Diets that are low in vitamin K-rich foods, especially fermented foods and animal products, may increase the risk of deficiency.

2. Gastrointestinal Issues: Conditions that affect fat absorption in the intestines, such as celiac disease, Crohn's disease, or biliary obstruction, can impair vitamin K2 absorption.

3. Medications: Some medications, such as certain antibiotics and anticoagulants (blood thinners), can interfere with vitamin K metabolism.

4. Aging: As people age, their ability to convert vitamin K1 to the active form (MK-4) diminishes, potentially increasing the risk of deficiency.

Importance of Magnesium

Magnesium is an essential mineral that plays a pivotal role in supporting bone health, muscle function, and overall vitality. As a key player in over 600 enzymatic reactions in the body, magnesium is involved in everything from energy production to bone metabolism. One of its most important functions is regulating calcium absorption, which is crucial for building and maintaining strong bones. Without adequate magnesium, calcium cannot be properly absorbed or utilized, potentially compromising bone strength and health.*

A magnesium supplement can be especially beneficial for those experiencing symptoms of deficiency, such as leg cramps, muscle weakness, or persistent fatigue. Magnesium helps relax muscles, supports healthy blood vessels, and contributes to the maintenance of normal nerve and muscle function. It also plays a vital role in the activation of vitamin D and vitamin K, further enhancing their benefits for bone and cardiovascular health. By ensuring optimal magnesium intake—whether through a balanced diet or supplementation—you can support the healthy metabolism of calcium, promote energy production, and help maintain the integrity of your bones and muscles.*

Heart Health and Vitamin K2

Vitamin K2 is an essential nutrient with a profound impact on heart health. Its primary cardiovascular benefit lies in its ability to prevent arterial calcification—a process where calcium builds up in the blood vessels, increasing the risk of cardiovascular disease. Vitamin K2 activates specific proteins that help direct calcium away from the arteries and into bone tissue, where it strengthens bones rather than contributing to plaque formation in blood vessels.*

In addition to supporting healthy blood vessels, vitamin K2 is involved in the regulation of blood clotting by activating clotting factors necessary for proper coagulation. This dual action—supporting both bone and cardiovascular health—makes vitamin K2 a valuable addition to any supplement routine, especially when paired with other essential nutrients like magnesium and vitamin D3. Together, these nutrients work synergistically to support heart health, maintain healthy blood flow, and reduce the risk of arterial calcification, helping you maintain a strong heart and healthy circulation.*

Immune System Support

A robust immune system depends on a steady supply of essential nutrients, including vitamins and minerals that work together to keep your body’s defenses strong. Vitamin D, in particular, plays a crucial role in immune system support by regulating the activity of immune cells and helping to control inflammation. Magnesium also contributes to immune health by supporting the function of immune cells and maintaining the integrity of epithelial tissues, which act as the body’s first line of defense against pathogens.*

Incorporating a vitamin supplement that includes vitamin D, magnesium, and other essential nutrients can help fill nutritional gaps and support your immune system, especially during times of increased stress or illness. Maintaining a balanced diet rich in whole foods, alongside targeted supplementation when needed, can reduce the risk of infection and help your body respond effectively to health challenges. By prioritizing immune support through nutrition, you can help ensure your body is equipped to stay healthy year-round.*

Energy and Mood

Both magnesium and vitamin D are deeply involved in the body’s energy production and play a significant role in supporting mood and emotional well-being. Magnesium helps regulate enzymes that are essential for converting food into energy, making it a key nutrient for combating fatigue and supporting daily vitality. At the same time, vitamin D influences the expression of genes related to mood and cognitive function, helping to support a positive outlook and mental clarity.*

Supplementing with magnesium or vitamin D can help alleviate symptoms of low energy, anxiety, or mild depression, especially when combined with other essential nutrients like vitamin K2. Magnesium helps relax the nervous system, while vitamin D supports neurotransmitter balance—together, they contribute to a sense of well-being and resilience. For best results, pair your supplement routine with a balanced diet, regular physical activity, and effective stress management techniques to support both your energy levels and your mood throughout the day.*

The Benefits of Adding Vitamin K2 to a Magnesium Vitamin D3

In recent years, there has been growing interest in the potential synergy between vitamin K2 and magnesium in promoting overall health and well-being. Magnesium is a mineral that plays an important role to the vitality of your body. While magnesium and vitamin K2 serve distinct roles in the body, their combination in a supplement can offer several compelling benefits.*

Magnesium deficiency: is a key nutrient that can lead to increased risk of stroke, progression of diabetes, and worse control of arterial hypertension, making its supplementation particularly important for individuals with these health concerns. Magnesium deficiency is also associated with headaches, anxiety, insomnia, muscle weakness, and cramps.*

Enhanced Bone Health: One of the primary functions of vitamin K2 is to activate osteocalcin, a protein that helps bind calcium to the bone matrix. This ensures that calcium is properly deposited in bones, increasing bone strength. Magnesium, on the other hand, plays a crucial role in bone mineralization and is involved in more than 600 bodily processes essential for muscle function, energy metabolism, and nerve function. Magnesium helps to possibly alleviate leg cramps. When combined, these nutrients can work synergistically to support and maintain healthy bones. This is particularly important as magnesium deficiency is common, and its role in bone health is often overlooked. Deficiency of magnesium can negatively influence bone and muscle health, contributing to osteoporosis. Additionally, vitamin D enhances magnesium absorption in the gut by upregulating intestinal vitamin D receptors, further supporting bone health. A deficiency of magnesium may contribute to elevated levels of parathyroid hormone (PTH), affecting renal synthesis of calcitriol.*

It is important to note that the skin plays a vital role in vitamin D synthesis. When your skin is exposed to sunlight, it triggers the body to produce vitamin D3 naturally, making regular, safe sun exposure an important factor in maintaining optimal vitamin D levels.

Conclusion

In conclusion, combining vitamin K2 with magnesium in a single supplement can offer a range of benefits, including improved bone health, cardiovascular support, enhanced nutrient absorption, and overall well-being. We have talked about Magnesium and Vitamin K2; but, note that Vitamin D helps maintain normal function of the immune system. Additionally, Vitamin D helps maintain normal function of the immune system.*

To support strong bones, heart health, and immune support, prioritize the maintenance of optimal levels of key micronutrients like magnesium and vitamin D3. Magnesium vitamin D3 work synergistically with enzymes for better absorption—consider supplementing with magnesium glycinate for its highly absorbed form that enhances bioavailability without digestive upset.*

By taking a holistic approach to nutrition and supplementation, you can help ensure that your body receives the essential nutrients it needs to thrive. So, if you are looking for a way to improve your health, consider taking Trio Nutrition’s World Famous Magximum, the world’s first magnesium glycinate supplement to also contain Vitamin K2, D3 and MCT Oil Powder - all in a vegetarian capsule.  Try it now with our 60-day risk free money back guarantee.*

Always prioritize a balanced diet and consult with a healthcare professional for personalized guidance on your supplement choices to achieve optimal health outcomes. Consulting a healthcare provider before starting new supplements is especially recommended for individuals with pre-existing health conditions or those taking medications. High levels of magnesium can be a concern for individuals with impaired kidney function, so professional advice is crucial in such cases.*