Post-menopause: Vitamin D and K2 for anti-ageing, bones health, and the circulatory system

Ageing is a complex process that increases your risk of chronic disease. Also, menopause is linked to an increased risk of metabolic syndrome, osteoporosis, and cardiovascular disease. Diet and lifestyle play a key role, and according to a review article published in Nutrients, combined therapy with vitamin D and K2 has a significant and positive effect on bone health, the heart, and the cardiovascular system in postmenopausal women.

Menopause is a combination of the Latin words “meno” and “pausis” (“month” and “cessation”) and refers to the period in life where a woman stops having her menstrual period. The hormonal changes are caused by a decrease in the body’s production of estrogen and progesterone. During menopause, various metabolic changes may occur, causing increased fat storage, including abdominal fat. There is also a risk of insulin resistance, metabolic syndrome, osteoporosis, and cardiovascular disease.
Menopause is often associated with different physical and mental changes, and atherosclerosis and cardiovascular disease are the leading cause of death among postmenopausal women. According to the scientists behind the new study, this deserves a closer look. Many women are also getting different types of medicine that can have serious side effects. It is therefore relevant to look for natural ways to prevent their symptoms, which typically occur during menopause.
Vitamin D and vitamin K2 are already known to support the cardiovascular system and bone health. The new study wanted to investigate if there is also some kind of synergistical effect between the two nutrients.
The researchers gathered data from various databases including Cochrane, PubMed, and Ovid, and ended up with 31 eligible studies. The studies generally showed that a combined intake of vitamins D and K2 has a significant and positive effect on postmenopausal women. Also, the nutrients have a positive synergy effect with regard to hormone balance, bone health, cardiovascular health, and other parameters.
The scientists point out that it is vital to get both nutrients by eating a healthy diet, where kale, cabbage and other green vegetables are good sources of vitamin K1 that is converted into K2, provided the gut flora is healthy. Vitamin K2 is also found in animal food sources like butter, egg yolks, and liver, and it is also found in fermented foods such as sauerkraut, kefir, and soft cheeses like brie. With regard to vitamin D, the diet only provides limited quantities of this nutrient. The sun during the summer period is our main source of vitamin D at northern latitudes. Therefore, the scientists advise postmenopausal women take a supplement of vitamin D and vitamin K2 for optimal results, even if they eat a healthy and balanced diet.

What effect does vitamin D have on bones and the circulatory system?

Vitamin D enhances the intestinal absorption of calcium and phosphorous. Both nutrients in combination with magnesium are vital constituents of bone tissue. Vitamin D helps protect against cardiovascular disease by regulating blood pressure, protecting against stiff arteries, and controlling inflammation that can cause oxidative stress and atherosclerosis. Also, vitamin D helps regulate blood sugar levels and insulin levels, which is important for preventing metabolic syndrome and type 2 diabetes, both of which are linked to cardiovascular diseases. Blood levels of vitamin D must be 75 nmol/L or higher, especially after menopause.
Older people and vulnerable groups are advised to take 5-20 micrograms of vitamin D daily. However, according to a large review of vitamin D, most people need at least 50 micrograms per day in order to optimize their blood levels of the nutrient. The need for vitamin D varies from person to person. According to EFSA (the European Food Safety Authority), 100 micrograms daily is the safe upper intake level.

How does vitamin K2 affect bones and the circulatory system?

Vitamin K2 activates a protein named MGP (matrix Gla protein) that binds calcium and removes it from the bloodstream. Vitamin K2 also activates osteocalcin, a protein that helps with embedding calcium in bone tissue. If you are deficient in vitamin K2, it disturbs the body’s calcium distribution and increases the risk of atherosclerosis, stiff arteries, and osteoporosis.
The health authorities recommend 75 micrograms of vitamin K1 daily, but many people have poor gut health and are therefore unable to convert vitamin K1 into vitamin K2. There are no actual recommendations for vitamin K2 intake. For people at risk of osteoporosis or atherosclerosis, it is recommended to take 150 micrograms of vitamin K2 daily.

References:

Marius Emil Rusu et al. Investigating the Effects and Mechanism of Combined Vitamin D and K Supplementation in Postmenopausal Women: An Up-to-date Comprehensive Review of Clinical Studies. Nutrients 2024

Thompson B et al. Vitamin D supplementation and major cardiovascular events: D-Health randomised controlled trial. BMJ 2023

Pawel Pludowsky et al. Vitamin D Supplementation: A review of the Evidence Arguing for a Daily Dose of 2000 International Units (50 µg) of vitamin D for adults in the General Population. Nutrients 2024

S. Thamratnopkoon et al. Correlation of Plasma Desphosporylated Uncarboxylated matrix Gla Protein with Vascular Calcification and Stiffness in Chronic Kidney Disease. Nephron. 2017 Published online.

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