Vitamin K2 Yogurt Raises Blood Levels Better Than Pills

Vitamin K2 Yogurt Raises Blood Levels Better Than Pills

Quick Summary: This study tested how well vitamin K2 (MK-7) from fortified yogurt gets into your bloodstream compared to pills. Yogurt with extra nutrients boosted MK-7 levels more than capsules, and all options improved vitamin K status. Yogurt might be a tastier way to get this nutrient for bone and heart health.

What The Research Found

Researchers compared three ways to take vitamin K2 (MK-7), a form of vitamin K that supports bone strength and heart health. They measured MK-7 levels in blood after fasting and checked markers like uncarboxylated osteocalcin (ucOC) and desphospho-uncarboxylated matrix Gla-protein (dp-ucMGP)—these drop when vitamin K works well, activating proteins for better health.

• Yogurt with MK-7 plus extras (vitamins C and D3, magnesium, and omega-3 fats from fish oil) raised blood MK-7 more than plain capsules (statistically significant, p=0.005).
• Plain MK-7 yogurt worked just as well as the enriched one for raising MK-7—no big difference between the two yogurts.
• All three options (both yogurts and capsules) lowered ucOC and dp-ucMGP levels a lot (p<0.001), showing improved vitamin K status.
• After stopping for 2 weeks, MK-7 stayed higher in the yogurt groups but fell back in the capsule group, hinting yogurt holds onto it longer.
• Vitamin D levels didn't change much, even with added D3 in the enriched yogurt.

Overall, the study suggests yogurt's dairy base and added nutrients help MK-7 absorb and stick around better than pills alone.

Study Details

• Who was studied: 45 healthy adults—15 men and 30 postmenopausal women aged 45-65. These folks are at risk for bone issues, making the results relevant for middle-aged people.
• How long: 42 days (about 6 weeks) of daily intake, followed by a 2-week break to see how levels faded.
• What they took: Everyone got 300 micrograms of MK-7 daily. One group had enriched yogurt (MK-7 + vitamins C/D3, magnesium, omega-3s from fish oil); another had plain MK-7 yogurt; the third took MK-7 soft gel capsules. They ate or took it after fasting each day.

Blood tests happened at the start, end, and after the break to track changes.

What This Means For You

If you're looking to boost vitamin K2 for stronger bones or heart protection, this study shows fortified yogurt could be more effective than supplements. The dairy matrix seems to help your body absorb and retain MK-7 better, especially with added nutrients like omega-3s and magnesium that support overall health.

• Try MK-7-fortified yogurt if you want a food-based option—it's easy to add to your routine and might give longer-lasting benefits.
• Capsules still work for improving vitamin K status, so they're a good backup if you can't eat dairy.
• Aim for 300 micrograms daily from food or supplements, but talk to your doctor, especially if you're over 45 or postmenopausal.
• This doesn't replace a balanced diet—combine with vitamin K-rich foods like fermented soy or cheese for best results.

Study Limitations

This was a small study with just 45 people, so results might not apply to everyone, like younger folks or those with health conditions. It lasted only 6 weeks, so we don't know about long-term effects. No big changes in vitamin D were seen, despite adding it to one yogurt, which might mean more research is needed on how these nutrients interact. Always check with a healthcare pro before starting supplements.