Health Benefits
- Heart Disease. A number of studies suggest that a high intake of vitamin K2 may reduce your risk of heart disease. ...
- Bone Health. There's some evidence that K2 may preserve bone strength and reduce osteoporosis risk as you age. ...
- Cancer. Preliminary research indicates that vitamin K2 may aid in the treatment of some forms of cancer. ...
What are the benefits of taking vitamin K2?
Vitamin K2 is a fat-soluble vitamin that comes with its own health benefits:
- Heart health
- Healthy bones
- Strong teeth
- Cognitive function
- Neonatal health
How much vitamin K2 to take daily?
You can also meet your daily requirement with foods that have lesser amounts of vitamin K:
- Eggs
- Strawberries
- Meat like liver
Is vitamin K2 good for You?
Vitamin K2 is an important nutrient apart from K1, as it also helps your body use calcium more efficiently, which impacts the health of bones and teeth. Vitamin K2 also lowers calcium levels in your soft tissues, making for healthy blood vessels and kidneys.
What are the benefits of K2 vitamins?
Vitamin K2 Benefits
- Directs Calcium to the Right Places. Calcium is one of the most important nutrients. ...
- Prevents Heart Disease. ...
- Promotes Bone Health. ...
- Regulates Vitamin D. ...
- Lowers Blood Glucose. ...
- Assists in Blood Clotting. ...
- Boosts Cardiac Output. ...
- May Improve Dental Health. ...
- May Help Fight Cancer. ...
What does K2 do for the body?
Our bodies need calcium to build and maintain bones. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job. While research is ongoing, studies show a higher K2 intake improves bone density and reduces the risk of bone fractures.
Is it worth taking vitamin K2?
Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.
How much K2 is recommended daily?
between 100 and 300 microgramsAdults should ensure they are getting between 100 and 300 micrograms of vitamin K2 per day. Children under 12 need just 45 micrograms per day. People with particular medical conditions may need more, as recommended by their doctor. There are no known serious side effects from taking too much vitamin K2.
Can vitamin K2 reverse wrinkles?
Vitamin K2 may prevent wrinkles and reverse aging As skin ages, it loses both collagen and elastin, and its youthful appearance along with them. Skin cells appear to release matrix-GLA protein to prevent calcification of elastin in the skin.
Can you take vitamin D and K2 at the same time?
Current research shows the important synergistic relationship between Vitamin K2 and Vitamin D3. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, rather than accumulating in deposits in your arteries.
How long does it take for vitamin K2 to start working?
six to 10 hoursHow long does vitamin K (phytonadione) take to work? Vitamin K (phytonadione) starts working in six to 10 hours and reaches maximum effect in 24 to 48 hours (one to two days).
Can vitamin K2 remove plaque from arteries?
In the K+D group, a significant decrease in the level of dp-ucMGP and total OC was observed. Conclusions: A 270-day course of vitamin K2 administration in patients with CKD stages 3-5 may reduce the progression of atherosclerosis, but does not significantly affect the progression of calcification.
When should I take vitamin K2 morning or night?
Take your Vitamin K2 supplement with your dinner that includes dietary fat or at bedtime, 8 to 12 hours after you take your Vitamin D3. Most people take their D3 with breakfast and K2 at dinner time and this seems sensible, as some research shows that D3 is more effective if not taken at the same time as K2.
What are the symptoms of vitamin K2 deficiency?
The main symptom of vitamin K deficiency is bleeding (hemorrhage)—into the skin (causing bruises), from the nose, from a wound, in the stomach, or in the intestine. Sometimes bleeding in the stomach causes vomiting with blood.
Does vitamin K2 help hair growth?
Vitamin K helps in the regeneration of hair strands, which can not only help hair grow faster and thus thicker, but also naturally reverse balding. Vitamin K2, to be specific, is crucial to preventing scalp calcification, which is when calcium builds on the scalp and prevents hair growth.
Is vitamin K2 anti inflammatory?
This investigation found that vitamin K2, in the form of menaquinone-4, was a more potent anti-inflammatory compound than vitamin K1 in this primary cell system.
Does K2 improve skin?
One of the health benefits of vitamin K2 not often discussed is its role in ensuring healthy skin, and this vitamin is likely beneficial for preventing wrinkling and premature aging.
What is the benefit of vitamin K2?
2) Vitamin K2 Promotes Optimal Bone Health and May Protect Against Osteoporosis. One of the major benefits of vitamin K2 is that it activates osteocalcin, which is a protein hormone made by the bones. Osteocalcin depends on vitamin K2 for activation via carboxylation ( 11 ).
What is the best source of vitamin K2?
Menaquinone-7 (MK-7): the best source of MK-7 is natto, a traditional Japanese fermented soy product.
What are the two vitamins that are important for dental health?
Key Point: Several proteins that rely on vitamin K 2 for activation play an important role in dental health. 5. An Important Co-factor For Calcium and Vitamin D. Vitamin D is a fat-soluble vitamin that affects every cell within our body, and calcium is a vital mineral for skeletal health, amongst other things.
Does vitamin K2 help with tooth mineralization?
Firstly, as a result of vitamin K2’s impact on calcium absorption, this should also confer dental health benefits, since calcium is a vital mineral for tooth mineralization ( 20 ). Secondly, the proteins osteocalcin and matrix GLA-protein are both present in tooth dentin.
When was vitamin K2 discovered?
A Danish scientist named Henrik Dam made the discovery of the vitamin K group of vitamins in 1929 ( 1 ). While this discovery came in the early 20th century, the beneficial effects of vitamin K2 are only recently coming to light ( 2 ). Vitamin K2 is a fat-soluble vitamin that has some notable differences from vitamin K1.
Is vitamin K2 good for you?
Potential Benefits of Vitamin K2. Intake of vitamin K2 may have importance for human health as the vitamin appears to have a host of beneficial functions in the body. Here are some of the ways in which vitamin K2 may have benefits.
Does vitamin K2 lower inflammation?
6) Vitamin K2 Appears To Lower Markers of Inflammation. Vitamin K2 may have another key benefit through potentially lowering markers of inflammation within the body. For instance, a study analyzed the impact of increasing vitamin K2 intake in 158 female patients with a mean age of 62.5 years old.
What is the role of vitamin K in the body?
Vitamin K activates proteins that play a role in blood clotting, calcium metabolism and heart health. One of its most important functions is to regulate calcium deposition. In other words, it promotes the calcification of bones and prevents the calcification of blood vessels and kidneys ( 3. Trusted Source.
What is vitamin K?
Vitamin K was initially discovered as a nutrient involved in blood clotting. There are two forms: K1 (found in plant foods) and K2 (found in animal and fermented foods).
Where is vitamin K1 found?
Vitamin K1 (phylloquinone): Found in plant foods like leafy greens. ). Vitamin K2 can be further divided into several different subtypes, the most important ones being MK-4 and MK-7. Vitamin K was initially discovered as a nutrient involved in blood clotting.
When was vitamin K discovered?
What Is Vitamin K? Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting). The initial discovery was reported in a German scientific journal, where it was called “Koagulationsvitamin” — which is where the “K” comes from ( 1 ).
Does vitamin K2 affect dental health?
Researchers have speculated that vitamin K2 may affect dental health. However, no human studies have tested this directly. Based on animal studies and the role vitamin K2 plays in bone metabolism, it’s reasonable to assume that this nutrient impacts dental health as well.
Is vitamin K fat soluble?
Vitamin K is fat-soluble, which means low-fat and lean animal products don’t contain much of it. Animal foods contain the MK-4 subtype, while fermented foods like sauerkraut, natto and miso pack more of the longer subtypes, MK-5 to MK-14 ( 31. Trusted Source.
Is vitamin K1 a common source?
Several widely available foods are rich sources of vitamin K1, but vitamin K2 less common. Your body can partly convert vitamin K1 to K2. This is useful, as the amount of vitamin K1 in a typical diet is ten times that of vitamin K2. However, current evidence indicates that the conversion process is inefficient.
What is the vitamin K2?
In the human diet, vitamin K is found in two main forms: K1 or phylloquinone and K2, a group of compounds known as menaquinones (MKs). Depending on the length of their side chain, K2 subtypes range from MK-4 to MK-13.
What foods contain vitamin K2?
Foods containing vitamin K2 include natto, goose live pate, certain types of hard and soft cheeses, meat, and eggs. Here’s a complete list of top foods containing vitamin K. It’s essential to not give up on leafy greens since some of the K1 from leafy greens is also converted into K2 inside the body.
What is the best vitamin for heart health?
Vitamin K2, especially the subtypes MK-7, MK-8, and MK-9, have been found to improve heart health by preventing the thickening of arteries. This means eating foods like natto or cheese, that contain the longer-chain K2 subtypes, rather than meat or eggs which contain MK-4.
How much vitamin K should I take?
There is no recommended intake for vitamin K, but the Food and Nutrition Board has established the adequate intake (AI) levels at 120 mcg for adult men and 90 mcg for adult women, even when they are pregnant or lactating. The individual intake levels for K1 and K2 have not been established yet.
What is the best vitamin for inflammation?
The MK-7 form of vitamin K2 is said to prevent inflammation. It is believed to do this by inhibiting pro-inflammatory markers produced by white blood cells called monocytes. It may even prevent oxidative damage in nerve cells. 18 19 While more research is needed to firm up the anti-inflammatory benefits of K2, you can still have it in dietary amounts for the other health benefits. You can find MK-7 in large quantities in natto, a Japanese dish made of fermented soy. However, since its texture and flavor are not familiar to the American palate, most people opt for natto supplements. If you want to get your MK-7 naturally, try cheeses like Gouda and brie. 20
How does vitamin K help the body?
1. Promotes Heart Health. Vitamin K regulates calcium in the body by modifying proteins in a process called carboxylation so that they can bind to calcium ions. While K1 uses carboxylation to clot blood, K2, in particular, prevents calcium build-up in the arteries by modifying the matrix gla-protein (MGP). Calcium deposition in the arteries ...
What is Weston Price's vitamin?
He treated and healed dental caries with cod liver oil (source of vitamin D) with butter oil from grass-fed cows, which he said contains “activator x.” Modern science suggests that activator x is vitamin K2. 11
What is the benefit of vitamin K2?
One of the most important benefits of vitamin K2 is its ability to protect the arteries from calcification. Calcification of the arteries is a major cause of heart disease and the link between calcification and vitamin K2 deficiency has been well researched. Vitamin K2 is vital in regulating calcium in the body which has implications for both heart and bone health. The risk of heart attack is significantly increased by calcification which is a leading cause of death in the Western world. Research shows that healthy arteries contains between 20 and 50 times more vitamin K2 than unhealthy arterial tissue.#N#Research carried out in Rotterdam in 2004 showed that a high Vitamin K2 intake has a powerful protective effect on heart health resulting in significantly lower risk of calcification, risk of heart attack and mortality. These results have been supported by more recent research on postmenopausal female subjects.#N#Recent findings at the University of Maastricht published in 2015 in ‘Thrombosis and Haemostasis’ indicate that vitamin K2 as MK-7 has huge potential in cardiovascular health. The research carried out on 244 postmenopausal women was conducted over 3 years and showed that women who took a vitamin K2 (MK-7) supplement significantly improved their arterial elasticity as well as decreasing arterial calcification.
Why is vitamin K2 important?
It is often overlooked by both medical experts and the public in general, but recent research has begun to reveal just how important vitamin K2 is in fighting a number of illnesses as well as protecting our body from major health risks like heart disease and cancer. New research revealing the importance of this nutrient is being published at an ever increasing pace.#N#When it comes to vitamins, the K vitamins seem to be the least understood and historically the most undervalued. In researching this article I have come across plenty of confusion regarding vitamin K so before going any further, I will try to clarify in the simplest terms possible the differences between vitamins K1 and K2.
Where does vitamin K1 go?
Vitamin K1 present in leafy green vegetables such as spinach, sprouts, kale and broccoli.#N#Vitamin K1 goes directly to the liver where it is used to activate healthy and efficient blood clotting.
Does Natto have vitamin K2?
The impact of vitamin K2 on healthy bones is evidenced by the fact that the Japanese who have natto as part of their diet are many times less likely to develop osteoporosis and less prone to bone fracture than cultures which don’t get enough vitamin K-2.
Does vitamin K2 help with prostate cancer?
A large scale study conducted in Germany in 2008 demonstrated that Vitamin K2 had a major impact in preventing the development of prostate cancer. The research which was carried out over an 8 year period using 11,319 men showed that those with the highest intake of K2 demonstrated a 63% reduction of advanced prostate cancer.
Is vitamin K2 good for arthritis?
Vitamin K2 might also be helpful in the fight against rheumatoid arthritis and might form part of a treatment regime n when combined with traditional anti-inflammatory medication. A Japanese study published in 2008 showed that Vitamin K-2 inhibited development of collagen induced rheumatism.
What is Vitamin K2?
Vitamin K2, also known as menaquinone, is involved in blood clotting, bone health, and the regulation of some cellular functions in the human body [ 1 ].
Benefits of Vitamin K2
Important: this post will focus specifically on the benefits of vitamin K2. Another form of this vitamin, K1 or phylloquinone, is used for:
Vitamin K2 Side Effects and Precautions
This list does not cover all possible side effects. Contact your doctor or pharmacist if you notice any other side effects. In the US, you may report side effects to the FDA at 1-800-FDA-1088 or at www.fda.gov/medwatch. In Canada, you may report side effects to Health Canada at 1-866-234-2345.
Vitamin K2 Deficiency Risk Factors
Population-based studies have linked a high dietary intake of preformed vitamin A ( retinol) to a greater risk of osteoporosis and hip fracture [ 40 ].
Vitamin K2 Foods
K2 is generally higher in the fat of animals, especially those that are grass fed. K1 is found in plants.
Why is Vitamin K2 important?
Vitamin K2 is essential for the function of several proteins in addition to osteocalcin, which is why it helps with growth and development. For example, it’s involved in the maintenance of structures of the arterial walls, osteoarticular system, teeth and the regulation of cell growth. 2.
How does K2 help with diabetes?
K2 can also helps promote blood sugar balance and insulin sensitivity, which can reduce the risk for metabolic problems like diabetes and obesity. Some research suggests that K2 helps regulate glucose metabolism by modulating osteocalcin and/or proinflammatory pathways. 7. Helps Promote Kidney Health.
Why is calcium important for the body?
It has many functions in the body, but the most important is helping the body to use calcium and preventing calcification of the arteries, which can lead to heart disease. Emerging studies show a lack of this vitamin is also associated with diseases including osteoporosis.
What is the role of vitamin K2 in the body?
1. Helps Regulate Use of Calcium. One of the most important jobs that vitamin K2 has is controlling where calcium accumulates in the body. Vitamin K2 benefits the skeleton, heart, teeth and nervous system by helping regulate use of calcium, especially in the bones, arteries and teeth.
What is the difference between vitamin K1 and K2?
While vitamin K1 has the important role of preventing blood clots and bleeding disorders, K2 works differently . According to a 2019 study published in the International Journal of Molecular Sciences, K2 benefits include helping with nutrient assimilation, growth in infants and children, fertility, brain function, and bone and dental health.
How much more vitamin K1 than K2?
There’s some evidence that people tend to get about 10 times more vitamin K1 (or phylloquinone) from their diets than vitamin K2 (menaquinone). Vitamin K1 deficiency is very rare, even said to be “almost nonexistent,” while K2 deficiency is much more common.
Why is K2 good for men?
Vitamin K2 is one of the best vitamins for men because it offers protection against heart-related problems, including atherosclerosis (stiffening of the arteries), which are the leading causes of death in many developed countries . According to the Centers for Disease Control and Prevention, every year more than half of deaths due to heart disease are in men.
