Here’s the study, where they gave older folks vitamin K2 (or placebo), and the ones taking K2 had better results:
Hat tip to Dr. Jason Fung on substack.
I had no idea that vitamin K2 could help with nocturnal leg cramps.
Note: the “retraction” is because there were some poorly-explained parts, and they wanted the study “replaced” after addressing what people thought was “wrong”. The conclusions were the same, though.
Very interesting. Magnesium is well known to ease muscle cramps, but didn’t know K2 was also. Will have to dig into this article at some point. Thx.
EDIT: 180 micrograms daily is not very much (compared to the 0.5mg/daily of K2-MK7 we take daily…which also includes 25mg of K2-MK4). Haven’t read the study but I do wonder if there might be any confounding factors overlooked in the study. FWIW, the study was based in China.
My guess is that it is an indirect benefit of K2 “unclogging” the arteries of excess calcium allowing for better blood flow… better blood flow, less BP and less cramping.
I have been taking vitamin K2 for about 5 years now since I discovered we are basically all deficient in it in the states. I typically take at least 100 mcg/day, but also this year started on a high dose ADK with about 1000mcg (yes, that is K2) on my OMAD days. I also have supplemented with bacillus subtilis, which is known for making vitamin K2 MK7 form.
Dr. Fung used this for hiccups, but the study was based on cramps at night. I have more of the latter than the former.
@SomeGuy Whoa, that’s some K2 daily. Is that by itself or with vitamin D? I’ll have to check my d/k2 pill to see how much I’m getting. I try to make natto periodically, and I’m sure I’m getting a ton of K2 there (though I wonder how much is actually absorbed?).
Sometimes I think studies based overseas, like China, have less bias, but I have nothing to base that on.
@scaperdude Very interesting. I usually have a D/k2, but I don’t know how much it has. I also make natto, and it makes a lot, especially when you consider that 1 ounce of natto has some insane amount of K2 in it. I make 300g, so around 10 ounces.
Your guess could be correct. I can’t think of anything else, but I’m clueless about K2.
Yeah, it is a larger dosage than most other supplements contain. It’s also got K1, but that’s not something I’d otherwise go out of my way to include in a supplement.
No, we take a separate D3 (5000IU/daily).
I don’t know what to make of Chinese science anymore. They lack the (direct) influence of Global Pharma, but they also lack true transparency and independence, so the quality of their research - at least what’s made publicly available - is an unknown unknown.
You’ve told me previously that you make natto. I have a natto maker, but have never made any cause I’m afraid I won’t enjoy it too much…LOL. And yes, Natto does have an insane amount of K2. The Japanese have been culivating the Bacillus subtilis natto strain for hundreds of years, and have gotten the process down pat. I believe it is the most concentrated source of K2 in the world.