What Are the Benefits of Vitamin K2?
- Background and Dietary Sources. Vitamin K is a fat-soluble vitamin that is stored in the liver. ...
- Different Forms. Vitamin K comes in different forms, including K-1 (phylloquinone), K-2 (menaquinone) and K-3 (synthetic menadione).
- Preventative Health Properties of Vitamin K-2. These benefits were not seen with vitamin K-1. ...
- Bones and Teeth. ...
What is vitamin K2 and why is it so valuable?
Vitamin K2 is a vitamin that, among other things, helps keep our bones healthy. That being said, it becomes clear why you should try to implement more of it in your child’s diet. Vitamin D3, vitamin K2, and calcium represent the so-called bone health triangle. In children, vitamin K2 activates osteocalcin proteins which help the bones grow strong.
What are the side effects of too much vitamin K?
- Difficulty in swallowing
- fast or irregular breathing
- lightheadedness or fainting
- shortness of breath
- skin rash, hives and/or itching
- swelling of eyelids, face, or lips
- tightness in chest
- troubled breathing and/or wheezing
Should you supplement with vitamin K2?
Some scientists are convinced that vitamin K2 supplements should be regularly used by people at risk of heart disease. Others point out that more studies are needed before any solid recommendations can be made. However, it’s clear that vitamin K plays an essential role in body function.
What are the side effects of K2?
K2 side effects can range from short-term effects such as euphoria and vomiting to long-term issues such as respiratory problems and hallucinations. In some extreme cases, users may need emergency medical care. And since this is a relatively new drug, the long-term side effects of smoking spice are yet to be revealed.
What are the side effects of K2 vitamin?
Vitamin K2 Side Effects Constipation or diarrhea. Loss of appetite or bad taste in your mouth. Nausea, heartburn, or upset stomach.
How much vitamin K2 is needed a day?
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.
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.
Should Vitamin D3 and K2 be taken together?
Vitamin D3 should therefore always be taken in combination with vitamin K2. These two vitamins work together synergistically and ensure that calcium obtained from food is deposited in the bones and not in the arteries.
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.
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.
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).
Is vitamin K2 good for your hair?
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.
What food has the most vitamin K2?
Natto is a Japanese dish made from fermented soybeans. It's high in many nutrients that promote good gut health and is the richest source of vitamin K2 available. One tablespoon of Natto contains 150 micrograms of vitamin K2, about twice the recommended intake.
How much K2 is in an egg?
Ironic that eggs were once demonized as one of the main foods to avoid in a 'heart healthy' diet, pasture raised eggs are a rich source of Vitamin K2 with around 32.1mcg per yolk, which of course contributes to heart health via calcium modulation mechanisms.
Is vitamin K2 a blood thinner?
Earlier this year, a study in healthy volunteers (people not taking warfarin or other blood thinners) found that vitamin K2 supplementation did not interfere with normal blood clotting mechanisms.
Should I take calcium and K2 at same time?
Vitamin K2 activates a protein called matrix GLA which removes calcium from soft tissues and it also activates osteocalcin, which holds calcium to bone. So, if you have a lot of calcium, you need vitamin K2 to direct it.
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 vitamin K2?
Vitamin K2 is a form of vitamin K, which is an essential vitamin.
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.
Which vitamin has the lowest risk of heart disease?
Interestingly, a large observational study of 4807 participants found that those consuming the highest amounts of vitamin K2 had the lowest risk of developing cardiovascular heart disease ( 7 ).
Which vitamin has a synergistic effect?
Vitamins D and K2 have a synergistic effect in some areas. For example, vitamin D appears to promote the production of Vitamin-K dependent bone proteins ( 24 ).
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.
Which vitamin is responsible for activation?
Several important proteins in the body rely on vitamin K2 for ‘activation’ such as matrix GLA-protein ( 3, 4 ).
What is the role of vitamin K2 in bone health?
Vitamin K2 activates the calcium-binding actions of two proteins — matrix GLA protein and osteocalcin, which help to build and maintain bones ( 14, 15 ).
How much vitamin K2 is safe for heart disease?
Another study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease — for every 10 mcg of K2 they consumed per day, heart disease risk was reduced by 9% ( 12 ).
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).
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 the main regulating protein in dental health?
One of the main regulating proteins in dental health is osteocalcin — the same protein that is critical to bone metabolism and is activated by vitamin K2 ( 21 ).
How many forms of vitamin K are there?
There are two main forms of vitamin K:
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 ).
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.
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.
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 relationship between vitamin D and calcium?
The Vitamin D and calcium relationship is important, as vitamin D helps transport calcium from the intestines as it digests into the bloodstream. Unfortunately, vitamin D’s job is done at that point. Next, vitamin K2 must activate one of its dependent proteins, osteocalcin.
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 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.
Why do we need K2?
If there’s one thing that we need K2 for, it’s preventing calcium from building up in the wrong locations, specifically in soft tissues. Low intake of vitamin K2 can contribute to plaque building in the arteries, tartar forming on the teeth, and hardening of tissues that causes arthritis symptoms, bursitis, reduced flexibility, stiffness and pain.
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.
What is the role of vitamin K in the body?
Functions. The body needs both types of vitamin K to produce prothrombin, a protein that plays crucial roles in blood clotting, bone metabolism, and heart health. Vitamin K also helps facilitate energy production in the mitochondria of cells. Vitamin K-1 is primarily involved in blood coagulation.
What is the primary form of vitamin K?
Vitamin K is an essential vitamin that supports blood clotting and healthy bones. It occurs in two forms, K-1 and K-2. Vitamin K-1 is the primary form, and it mainly comes from leafy green vegetables. Vitamin K-2 occurs in animal proteins and fermented foods. The bacteria in the human gut also produce small quantities of K-2.
What are the different types of vitamin K?
The types of vitamin K commonly available in dietary supplements include#N#Trusted Source#N#: 1 vitamin K-1, as either phylloquinone or a synthetic form called phytonadione 2 vitamin K-2, as either MK-4 or MK-7
What is the risk of vitamin K deficiency?
Newborns and people with certain gastrointestinal disorders, such as celiac disease and ulcerative colitis, have a higher risk of vitamin K deficiency. A severe deficiency increases the time it takes for the blood to clot, making a person more prone to bruising and bleeding and increasing the risk of hemorrhage.
Which vitamin is primarily involved in blood coagulation?
Vitamin K-1 is primarily involved in blood coagulation. K-2 may have a more diverse range of functions in the body.
Does butter help absorb vitamin K?
Vitamin K is fat-soluble, so eating dietary fats, such as butter or plant oils, may enhance the body’s absorption of vitamin K-1 from plants. Bacteria in the gut can synthesize vitamin K-1 into vitamin K-2. Also, fermented foods, meat, and dairy products contain modest amounts of vitamin K-2.
Is sauerkraut good for you?
Sauerkraut is a good dietary source of vitamin K-2. Vitamin K refers to a family of fat-soluble vitamins that the body needs to produce a protein called prothrombin, which promotes blood clotting and regulates bone metabolism. The vitamin comes in two main forms:
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 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
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 K2 subtype?
Depending on the length of their side chain, K2 subtypes range from MK-4 to MK-13.
Why do we need vitamin K2?
Why You Need Vitamin K2. Both vitamins K1 and K2 ensure healthy blood clotting, preventing excessive bleeding and bruising when blood vessels get injured. But recent research suggests that they play different roles in other aspects of our health, with vitamin K2 adding health benefits independent of K1.
What is the role of vitamin K2 in the body?
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.
How much vitamin K2 is in a 100 gram serving?
A 100-gram serving contains 108 micrograms of vitamin K2, more than twice the recommended intake. 2. Eel. Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. There are 63 micrograms in a 100-gram serving of eel, meeting your recommended level for the day.
What foods have K2?
Continued. Foods With Vitamin K2. Vitamin K is in many foods, but on average, most of what we consume is the K1 form found in plants. These eight vitamin K2-rich foods can help you achieve a better balance in your diet. 1. Natto. Natto is a Japanese dish made from fermented soybeans.
How much vitamin K2 is in chicken?
If you’re not a fan of organ meats like liver, turn to chicken for your vitamin K2. With 10 micrograms per 100-gram serving, chicken has five to 10 times the vitamin K2 content of beef or pork.
How much K2 is in cheese?
Vitamin K2 content varies based on the cheese, and it increases with age across all types. Common cheeses with the highest amount of vitamin K2 per 50-gram serving include: 50 micrograms in Munster. 34 micrograms in Camembert. About 32 micrograms in Edam and aged Gouda. 12 micrograms in cheddar.
What is the vitamin K?
Vitamin K is an essential, fat-soluble nutrient our body needs for functions like healthy blood clotting. It comes in two forms:
How to get enough vitamin K2?
Put simply: to get enough vitamin K2, you must eat grass-fed proteins or dairy products, or natto. Natto is much more difficult to find in the US than grass-fed protein or dairy, but it’s what’s used for most K2 supplements (plus, it’s a plant food and appropriate on a vegan diet).
Why do people lack vitamin K2?
There are many reasons for this, but one obvious one might be the way grass-fed animals produce this vitamin .
How do vitamin D3 and vitamin K2 work together?
How Vitamin D3 and K2 Work Together. Separately, Vitamin D3 and K2 both promote a healthy lifestyle. Together, they could be even stronger. New research into vitamin D3 and K2 has given way to new multivitamin dietary supplements that could unlock unique health benefits to fight aging from the inside out. 1.
What are the two vitamins that help to make bone?
In 2019, researchers observed that vitamin D3 and K2 worked in tandem to form new osteoblasts, the cells that secrete osteocalcin, which is a biomarker for new bone growth. 2. Cardiovascular Health. One in four deaths in the United States is due to heart disease.
What vitamins are important in the modern age?
In this day and age, it’s important to invest in your health using the most up-to-date science. That’s where vitamin s D3 and K2 enter the scene.
What vitamins are good for arteries?
Vitamin D3 and K2 work together in a unique way to soften your arteries and prevent cardiovascular disease.
Does vitamin K help with heart attack?
Heart attack or stroke. However, proper blood levels of vitamin K balance out the high vitamin D levels. Vitamin K2 tells all that calcium intake where it needs to go, and your blood calcium levels are normalized. These vitamins also work in unison to reduce inflammation.
