What is Vitamin K2?
Vitamin K2 is a lesser-known but essential nutrient that plays a crucial role in our overall health. It is a fat-soluble vitamin belonging to the vitamin K family, along with vitamin K1. While both forms are important, vitamin K2 has unique properties and benefits.
Vitamin K2, also known as menaquinone, is not naturally produced by our bodies. It is primarily obtained through our diet or supplements. This vital nutrient is found in certain animal-based foods, such as organ meats, egg yolks, butter, and fermented foods like natto, a Japanese soybean dish. Some types of cheese, particularly aged and soft cheeses, also contain vitamin K2.
So, why is vitamin K2 important? This nutrient is primarily involved in calcium metabolism, ensuring that calcium is directed to the right places in our bodies. Vitamin K2 activates certain proteins that help with bone formation, preventing calcium from accumulating in our arteries and soft tissues, reducing the risk of cardiovascular diseases.
Another crucial role of vitamin K2 is supporting optimal dental health. It helps in the production of a protein called osteocalcin that is essential for proper tooth mineralization. Without enough vitamin K2, our teeth may become more susceptible to decay and oral health issues.
What are the benefits of Vitamin K2?
Vitamin K2, a lesser-known yet crucial nutrient, plays a pivotal role in various bodily functions, particularly in bone and cardiovascular health. Unlike its counterpart, Vitamin K1, which is primarily involved in blood clotting, Vitamin K2 offers distinct benefits that are gaining increasing recognition among health professionals and researchers alike.
Bone Health: One of the primary benefits of Vitamin K2 is its role in bone metabolism & preventing osteoporosis. It works synergistically with other vitamins and minerals to maintain bone density and strength. Research suggests that Vitamin K2 activates proteins that regulate calcium deposition in bones, preventing calcium from accumulating in arteries and soft tissues.
Cardiovascular Health: Vitamin K2’s ability to regulate calcium also extends to cardiovascular health. By directing calcium to where it’s needed (bones) and away from where it’s harmful (arteries and soft tissues), Vitamin K2 may help reduce the risk of arterial calcification, a major contributor to heart disease.
Dental Health: Some studies indicate that Vitamin K2 may play a role in dental health by supporting the mineralization of teeth and preventing cavities.
Cancer Prevention: Emerging research suggests that Vitamin K2 may have potential anticancer properties, particularly in reducing the risk of certain types of cancer, such as prostate cancer.
Brain Health: While more research is needed, preliminary studies suggest that Vitamin K2 may support brain health and cognitive function by reducing the risk of neurodegenerative diseases.
What are the Side-effects of Vitamin K2?
Vitamin K2 is generally considered safe when consumed within recommended doses. However, excessive intake of Vitamin K2 supplements may lead to certain side effects, including:
Blood Clotting: Since Vitamin K2 is involved in blood clotting, excessive supplementation may interfere with anticoagulant medications, such as warfarin, leading to an increased risk of blood clots.
Digestive Issues: Some individuals may experience gastrointestinal discomfort, such as nausea or diarrhea, when consuming high doses of Vitamin K2 supplements.
Allergic Reactions: Although rare, allergic reactions to Vitamin K2 supplements may occur in sensitive individuals, leading to symptoms like rash, itching, or difficulty breathing.
What are the various types of Vitamin K2?
Vitamin K2 exists in several forms, the most common of which are:
MK-4 (Menatetrenone): MK-4 is the synthetic form of Vitamin K2 and is often used in supplements. It has a relatively short half-life compared to other forms of Vitamin K2.
MK-7 (Menaquinone-7): MK-7 is a natural form of Vitamin K2 derived from fermented soybeans or certain types of bacteria. It has a longer half-life than MK-4 and is believed to be more effective in promoting bone and cardiovascular health.
MK-8, MK-9, and Others: These less common forms of Vitamin K2 are found in fermented foods and certain animal products.
How does Vitamin K2 work?
Vitamin K2 exerts its effects primarily through the activation of proteins known as Gla proteins. These proteins are involved in various physiological processes, including bone mineralization, inhibition of arterial calcification, and regulation of cell growth.
One of the key functions of Vitamin K2 is to carboxylate osteocalcin, a protein that binds calcium to the bone matrix, thereby enhancing bone mineral density and reducing the risk of fractures. Additionally, Vitamin K2 activates matrix Gla protein (MGP), which helps prevent the accumulation of calcium in arterial walls, thus reducing the risk of cardiovascular disease.
Recommended dosage of Vitamin K2
The optimal dosage of Vitamin K2 varies depending on individual factors such as age, health status, and dietary intake. However, most experts recommend the following daily intake levels:
For adults: 90-120 micrograms (mcg) per day
For children: 30-75 mcg per day
It’s important to note that Vitamin K2 is found naturally in certain foods, including fermented soybeans (natto), cheese, egg yolks, and meat. Incorporating these foods into your diet can help ensure adequate intake of Vitamin K2.
For those who require supplementation, it’s advisable to choose a high-quality Vitamin K2 supplement that provides the recommended dosage without exceeding safe limits.
Natural and Food Sources of Vitamin K2
Vitamin K2 is an essential nutrient that plays a vital role in the activation of proteins involved in blood clotting, maintenance of bone health, and regulation of calcium metabolism in the body. Consuming a diet rich in vitamin K2 is crucial to ensure optimal health and prevent deficiencies. Here, we will explore some natural and food sources of vitamin K2 and discuss the recommended dosage based on various factors.
The primary food sources of vitamin K2 are fermented foods and certain animal products. Here are some excellent sources:
Natto: This traditional Japanese food made from fermented soybeans is the richest known source of vitamin K2, specifically the MK-7 form.
Other Fermented Foods: Other fermented foods like sauerkraut, kimchi, and kefir also contain varying amounts of vitamin K2.
Meat and Poultry: Certain animal products such as beef liver, chicken liver, and goose liver are good sources of vitamin K2.
Full-Fat Dairy: Dairy products like cheese and butter from grass-fed animals have higher levels of vitamin K2.
Egg Yolks: Pasture-raised eggs contain vitamin K2 in the yolk, so enjoy your omelets guilt-free!
Frequently Asked Question on Vitamin K2
Q: What is Vitamin K2?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays a vital role in ensuring proper blood clotting and bone health. It is one of the two forms of Vitamin K, the other being Vitamin K1 (phylloquinone). Vitamin K2 is produced by bacteria in the gut and is also found in certain fermented foods and animal products.
Q: How does Vitamin K2 differ from Vitamin K1?
Vitamin K1 is primarily involved in blood clotting, while Vitamin K2 has additional benefits for bone health and cardiovascular health. Vitamin K2 activates proteins in the body that help regulate calcium metabolism, ensuring that calcium is being directed towards the right places, such as bones and teeth, and away from the arteries, where it could contribute to arterial calcification.
Q: What are the dietary sources of Vitamin K2?
Vitamin K2 is naturally found in fermented foods such as natto (fermented soybeans), sauerkraut, and certain cheese varieties like Gouda and Brie. Animal-based sources of Vitamin K2 include egg yolks, liver, and fatty meats. It can also be obtained through supplementation.
Q: Can Vitamin K2 be produced by our bodies?
Yes, a portion of our Vitamin K2 needs can be met through the production of Vitamin K2 by the bacteria residing in our gut. However, the amount produced varies greatly between individuals and might not be sufficient to meet the optimal requirements. Additionally, the gut bacterial population can be influenced by various factors, including diet and medication usage, which can impact the production and absorption of Vitamin K2.
Q: Why is Vitamin K2 important for bone health?
Vitamin K2 plays a crucial role in activating proteins that help regulate calcium metabolism. By activating these proteins, Vitamin K2 helps ensure that calcium is deposited in the bones, promoting bone mineralization and strength. Studies have shown that Vitamin K2 supplementation can improve bone density and reduce the risk of fractures, especially in postmenopausal women who are more prone to osteoporosis.
Q: Can Vitamin K2 benefit cardiovascular health?
Yes, several studies have suggested that Vitamin K2 may have a protective effect on cardiovascular health. Vitamin K2 aids in preventing the calcification of arteries by directing calcium away from arterial walls and towards bones. This helps reduce the risk of atherosclerosis, a condition characterized by the buildup of plaque in arteries, which can increase the risk of heart disease and stroke.
Q: Is Vitamin K2 safe to take with blood-thinning medications?
If you are taking blood-thinning medications, such as warfarin, it is important to consult with your healthcare provider before starting any Vitamin K2 supplementation. Vitamin K can interfere with the effectiveness of these medications, as it promotes blood clotting. However, your healthcare provider can help determine the appropriate dosage or intake of Vitamin K2 based on your specific needs.
Q: What are the signs of Vitamin K2 deficiency?
Vitamin K2 deficiency is relatively rare but can occur in certain individuals. Signs of deficiency may include an increased risk of osteoporosis, poor dental health, easy bruising or bleeding, and an increased risk of cardiovascular diseases. However, it is important to note that these symptoms may also be caused by other factors, so it is best to consult with a healthcare provider for an accurate diagnosis.
Q: Can Vitamin K2 be harmful if consumed in excess?
Vitamin K2 is generally considered safe when consumed through food sources or appropriate supplementation. However, excessive intakes of Vitamin K2 supplements might interfere with certain medications or medical conditions, as mentioned earlier. It is always recommended to follow the recommended daily intake and consult with a healthcare professional if you have any concerns or specific health conditions.
Q: Can Vitamin K2 be taken during pregnancy?
During pregnancy, it is crucial to maintain a balanced and nutritious diet that includes all essential vitamins and minerals. Vitamin K2, when consumed from food sources, is safe during pregnancy. However, as with any dietary supplementation, it is important to consult with a healthcare provider before taking Vitamin K2 supplements during pregnancy to ensure it is appropriate for your specific needs.
Q: Can Vitamin K2 interact with other medications or supplements?
Yes, Vitamin K2 can interact with certain medications such as oral anticoagulants (blood thinners) and some antibiotics. It is recommended to inform your healthcare provider about all medications and supplements you are taking to ensure there are no potential interactions that could affect their effectiveness or your health.
Q: Is it necessary to take Vitamin K2 supplements if I already consume a balanced diet?
If you consume a well-rounded and balanced diet that includes food sources of Vitamin K2, you may not necessarily need to take Vitamin K2 supplements. However, if you have specific health conditions, concerns, or dietary restrictions that may affect your ability to obtain adequate Vitamin K2 from food alone, supplementation could be beneficial. It is always a good idea to consult with a registered dietitian or healthcare provider who can assess your individual needs and provide personalized recommendations.
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Mary Ahern, MS, RD is a registered dietitian and health writer who is passionate about plant-based nutrition and achieving better health by balancing time between the kitchen and the gym. Currently she's pursuing PhD from University of Arizona
