Vitamin K2 Reduces Nocturnal Leg Cramps

Vitamin K2 has been studied for its potential to slow the progression of arterial plaque buildup.^1-3

A population study showed that over 7-10 years, high vitamin K2 intake was linked to a 57% lower risk of coronary heart disease death and moderate intake to a 27% lower risk, compared with low intake.⁴

New research shows that vitamin K2 benefits may extend to individuals suffering from nocturnal leg cramps,⁵ a painful condition that affects one in three adults over 50.⁶

These sudden muscle spasms often occur during sleep, causing intense pain ranging from seconds to minutes.⁶

There are no safe and effective prescription medications for this condition. A study published in 2024 found that vitamin K2 can reduce the frequency, duration, and severity of these cramps, with significant improvements starting after just one week.⁵

Fast, Impressive Improvements

Most adults experience leg cramps at some point in life, and the risk increases with age.

Though a definitive cure remains elusive, it can be managed better by stretching, massage, adequate hydration, and specific supplements.

Researchers have reported that vitamin K2 may safely reduce the frequency, duration, and severity of muscle cramps in patients undergoing hemodialysis.⁷

To test its effects on nocturnal leg cramps, researchers conducted a multicenter clinical trial in 199 people, averaging 72 years old, who experienced roughly 2.6 weekly episodes.⁵

The participants were split up about evenly into groups that received 180 mcg of vitamin K2 (in the form of menaquinone-7 (MK-7)) or a placebo daily.

Eight weeks later, those taking vitamin K2 had a marked reduction in the frequency of leg cramps, dropping down to less than one cramping episode per week. This represents an impressive 64% reduction in leg cramp frequency. Meanwhile, the placebo group had an increase in the frequency of cramping episodes.

And it wasn’t just how often the cramps occurred that responded to vitamin K2 supplementation. Both the severity of the cramps and the duration of the episodes improved dramatically in the vitamin K2 group.

In fact, compared to the placebo group, participants taking vitamin K2 experienced more than double the reduction in cramp severity and nearly three-fold greater reduction in cramp duration. The drop in cramping severity was 2.5 points on a 1-10 scale.

In just one week into the study, the difference between the groups became significant, meaning vitamin K2 worked rapidly.

Summary

Nocturnal leg cramps cause discomfort, distress, and sleep disruptions.

There are no safe and effective prescription medications for this condition; however, vitamin K2 (in the form of MK-7) has been shown to safely reduce the frequency, severity, and duration of nocturnal leg cramps in older adults.

Note: Anyone taking warfarin should talk to their doctor before taking vitamin K2.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

References

1. Vlasschaert C, Goss CJ, Pilkey NG, et al. Vitamin K Supplementation for the Prevention of Cardiovascular Disease: Where Is the Evidence? A Systematic Review of Controlled Trials. Nutrients. 2020;12(10).
2. Shioi A, Morioka T, Shoji T, et al. The Inhibitory Roles of Vitamin K in Progression of Vascular Calcification. Nutrients. 2020;12(2).
3. Lees JS, Chapman FA, Witham MD, et al. Vitamin K status, supplementation and vascular disease: a systematic review and meta-analysis. Heart. 2019;105(12):938-45.
4. Geleijnse JM, Vermeer C, Grobbee DE, et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.
5. Tan J, Zhu R, Li Y, et al. Vitamin K2 in Managing Nocturnal Leg Cramps: A Randomized Clinical Trial. JAMA Intern Med. 2024;184(12):1443-7.
6. Abola MTB, Evans NS, Ratchford EV. Vascular Disease Patient Information Page: Leg cramps. Vasc Med. 2022;27(4):415-7.
7. Xu D, Yang A, Ren R, et al. Vitamin K2 as a potential therapeutic candidate for the prevention of muscle cramps in hemodialysis patients: A prospective multicenter, randomized, controlled, crossover pilot trial. Nutrition. 2022;97:111608.