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. ...
How does vitamin K2 help your health?
Vitamin K2 benefits
- Builds New Dentin. Because osteocalcin is a K2-dependent protein, increasing vitamin K2 intake causes osteocalcin to work more efficiently.
- Slows Tooth Degradation. Similarly to how it impacts bones, it is believed that vitamin K2 helps to slow the rate of tooth loss that occurs with age.
- Leads to Normal Facial Structure. ...
- Kills Cavity-Causing Bacteria. ...
Who should not take vitamin K2?
Most people do not need to supplement with K because it’s in practically every popular food people eat, such as eggs, chicken, salads, vegetables, kale, cheese, popular fermented foods, and more. True deficiencies of K1 or K2 are extraordinarily rare.
Why is vitamin K2 the new superfood?
Vitamin K2 is the new superfood, as scientists are discovering. Superfoods are those foods revered for their nutrient density and benefits to the body overall. Scientists have only recently discovered that this vitamin is a highly necessary one for bone density and development, to build strong teeth and facial bones, to keep our arteries and ]
Why is vitamin K2 so important?
- https://www.healthline.com/nutrition/vitamin-k2
- https://pubmed.ncbi.nlm.nih.gov/15514282/
- https://basecamp.com/3052267/projects/16476167
- https://link.springer.com/article/10.1007/s00198-013-2325-6
- https://pubmed.ncbi.nlm.nih.gov/16801507/
- https://www.medicalnewstoday.com/articles/325059
How much K2 do we need 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.
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.
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.
What are the side effects of vitamin K2?
Vitamin K2 Side Effects Constipation or diarrhea. Loss of appetite or bad taste in your mouth. Nausea, heartburn, or upset stomach.
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 food has the most 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.
Should you take K2 with D3?
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.
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.
Can vitamin K2 cause a stroke?
Side effects and potential risks of vitamin K2 Taking increased doses of vitamin K can decrease the effectiveness of warfarin and make your blood more likely to clot, which can increase the risk of heart attacks, strokes, and pulmonary embolism.
Does vitamin K2 affect blood pressure?
This relaxes the blood vessels and lowers the risk of high blood pressure, which can lead to atherosclerosis and other cardiovascular problems.
Does vitamin K2 interact with any medications?
A total of 11 drugs are known to interact with Vitamin K2 (menaquinone), categorized as 0 major, 9 moderate, and 2 minor interactions.
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 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 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.
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 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 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 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
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.
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.
Why is K2 important for the heart?
Getting more K2 into the diet from food or supplements is well known for strengthening the heart and cardiovascular system. It takes unwanted calcium deposits out of the soft tissues and moves it into the bones and teeth where it belongs.
Can you take K2 with anti-acids?
If you have a history of taking lots of antibiotics, heart medications, and anti-acids then it is likely that you have a Vitamin K2 deficiency. These drugs cause side effects that prevent you from absorbing fat-soluble vitamins like K1 and K2. You can improve the absorption of K2 by taking purified bile salts or apple cider vinegar capsules.
What are the benefits of vitamin K?
The health benefits of vitamin K include a healthy heart, prevention of osteoporosis, relief from menstrual pain, reduced risk of cancer, protection from internal bleeding, prevention of biliary obstruction, and reduced menstrual flow. Vitamin K is considered to be a fat-soluble vitamin, ...
What is the role of vitamin K in the body?
The most vital role that this vitamin plays is in controlling blood clotting and preventing blood loss during injury.
What is the role of vitamin K in blood clotting?
Vitamin K helps in the regulation of blood clotting by transporting calcium around the body. It plays a key role in the amalgamation of prothrombin that happens at the time of injury due to the tears in blood vessels.
How to boost vitamin K levels?
In order to boost vitamin K levels, the intake of young coconut kefir, coco-biotic, raw cultured vegetables, milk kefir, liquid spirulina by a human body can be very beneficial. This will help in increasing the content of this vitamin and protect the digestive and immune systems.
Why is vitamin K important?
As per a 2013 study, published in the journal – Neurobiology of Aging, vitamin k plays a very important in role in brain development and improving cognitive function. It is also responsible for preventing degenerative conditions among older people by improving their episodic memory.
How long does it take for nausea to go away after taking vitamin K?
This vitamin intake will show good results by providing relief in less than seventy-two hours and preventing mild forms of these symptoms in the future.
What is vitamin K?
Vitamin K consists of a group containing 2-methyl-naphthoquinone derivatives. The three notable forms of this vitamin are K1 (phytonadione, phylloquinone, phytonadione), K2 (menaquinones), which is formed by natural bacteria present in the intestines, and K3 (menadione).
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.
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.
How much vitamin K2 is in a tablespoon of butter?
6. Butter. Just a tablespoon of butter has 2.1 micrograms of vitamin K2. However, that same tablespoon contains about 100 calories and 11 grams of fat, so make sure to keep your servings small to avoid potential health risks and unwanted weight gain.
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 an egg?
An egg yolk can contain between 67 and 192 micrograms of vitamin K2. This amount depends on what the hen eats, however. Most chicken feed today is fortified with vitamin K, and this content passes onto the egg. But chickens fed corn or soy-based diets are more at risk of vitamin K deficiencies.
What is the effect of Vitamin K on the body?
Vitamin K breaks down calcium in our bodies, and this effect helps prevent hard deposits (calcium and fatty material) from forming in artery walls. Smooth and flexible blood vessels ensure healthy circulation, reducing the risk of harmful blood clots and heart disease.
What is the best source of vitamin K2?
Cheese. Cheeses are one of the best sources of vitamin K2 along with nutrients like calcium, vitamin A, and protein. However, they’re also high in saturated fats and calories, so you should moderate your portions. Vitamin K2 content varies based on the cheese, and it increases with age across all types.
