A new study explored the potential of vitamin K2 to reduce nighttime leg cramps (NLCs), a common condition affecting many older adults. This randomized clinical trial involved 199 participants aged 65 and older, all of whom experienced frequent nighttime leg cramps. Researchers aimed to determine if vitamin K2 could effectively reduce the frequency, severity, and duration of these cramps compared to a placebo.
Participants taking vitamin K2 experienced a significant decrease in the number of leg cramps per week, from 2.6 cramps at baseline to just 0.96 after eight weeks. In contrast, the placebo group saw an increase in weekly cramps, averaging 3.63 by the study’s end.
Cramps in the vitamin K2 group were less severe, with a reduction of 2.55 points on a pain scale compared to a 1.24-point reduction in the placebo group. The duration of cramps also decreased more significantly in the vitamin K2 group, dropping by nearly a full minute compared to a smaller reduction in the placebo group.
Vitamin K has two components. Vitamin K1 is obtained mainly through leafy green vegetables, whereas Vitamin K2 is obtained through eating animal products, fermented foods like yogurt, sauerkraut and Kimchi. , and is produced with the help of gut bacteria. Vitamin K2 may be more effective in people with a vegetarian or vegan lifestyle or in people who do not have an adequate microbiome to produce vitamin K2.
Vitamin K deficiency can lead to bleeding disorders and osteoporosis, and Vitamin K should be avoided in people on coumadin (warfarin) as it will interfere with the drug’s mechanism of action.
Conclusions:
This study suggests that vitamin K2 taken at a dose of 180 micrograms daily, is a safe and effective way to manage nighttime leg cramps in older adults, significantly reducing their frequency, severity, and duration. While the study focused on relatively mild cases of NLCs, further research is needed to explore its effects on more severe symptoms and its potential impact on improving sleep and overall quality of life.