what is k2 vitamin benefits

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. ...

Full Answer

What food is high in K2?

Vitamin K2, on the other hand, is found in animal products and fermented foods. Foods high in this vitamin include meat, dairy and natto. It is also produced by the beneficial bacteria in your gut microbiome.

What are the best sources of vitamin K2?

Vitamin K2 MK-7 rich food sources

• 1/2oz to 2/3 oz Natto
• Sauerkraut
• Kefir or yoghurt
• 5-10oz hard cheeses
• 5 ounces Edam cheese

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.

How to take vitamin K2 correctly?

Vitamin K2 can be taken naturally or as a dietary supplement, with a recommended daily intake of 320 mcg. Although that’s a fairly low amount, there’s no danger of having an excess of vitamin K2, because your body will quickly break down and excrete any amounts that it doesn’t need. Food Sources

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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.

Should you take vitamin K2 everyday?

and Warnings. When taken by mouth: The two forms of vitamin K (vitamin K1 and vitamin K2) are likely safe when taken appropriately. Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. It's usually well-tolerated, but some people may have an upset stomach or diarrhea.

Can Too Much vitamin K2 be harmful?

There are no known serious side effects from taking too much vitamin K2.

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 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.

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.

What vitamins should I not take together?

Here are six vitamin combinations you definitely shouldn't take together.Magnesium and calcium/multivitamin. ... Vitamins D, E and K. ... Fish Oil & Gingko Biloba. ... Copper and zinc. ... Iron and Green tea. ... Vitamin C and B12.

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.

What happens if you take vitamin D3 without K2?

Increasing one's intake of vitamin D without enough vitamin K can cause an increase in calcium levels without the ability to use it effectively, which raises the risk of depositing calcium in arteries and soft tissue. This is dangerous because it can lead to heart disease, heart attack and even stroke.

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.

Do I need vitamin K2?

Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.

What is vitamin K2?

Vitamin K2 for low testosterone and male fertility. Vitamin K2 MK-4 is used for steroid production in the male testis. Studies in rats have showed that a diet providing MK-4 75 mg/kg enhanced testosterone levels compared to the control. 7. Vitamin K2 for preventing kidney stones.

What is the role of vitamin K2 in bone health?

Maxtrix GLA Protein (MGP) and Osteocalcin. Vitamin K2 activates two key proteins in the body. Osteocalcin: once activated, it carries calcium and minerals into bones and teeth. It’s mostly responsible for the dental health and osteoporosis prevention-based benefits of vitamin.

What is the role of vitamin K2 in skin?

Vitamin K2 could help maintain youthful skin activating Matrix-GLA and in turn preventing calcification of elastin. Pseudoxanthoma elasticum: A condition where the mineralization of skin and premature wrinkles occur. 2. Vitamin K2 to prevent varicose veins.

How many days of K2 diet?

This brings us to the end of the Vitamin K2 series. In the mouth it prevents nearly every dental disease including crooked teeth. The Dental Diet is your 40-day meal plan to get enough Vitamin K2 in your diet. Now I’d like to hear from you.

Does vitamin K2 help with exercise?

Vitamin K2 to increase exercise performance. Bones release osteocalcin during exercise, seemingly sending out messages to help muscles cope with increased energy demands. The Vitamin K2 protein allows skeletal muscle to use energy during exercise, increasing the efficiency of the work out and potential performance. 5.

Does vitamin K2 help with brain damage?

They may even have an antioxidant role in the brain itself. Specifically, Vitamin K2 – alongside K1 – seems to act with glutathione to prevent death of nerve cells and brain damage. Its role could be key in the neuro-degenerative process. Overall, it seems to prevent oxidative stress and inflammation in the brain.

Does vitamin K2 help with kidney stones?

Vitamin K2 for preventing kidney stones. People with chronic kidney disease and those receiving dialysis are at risk of Vitamin K deficiency. One risk factor for kidney stones is excess Vitamin D, as demonstrated in lifeguards. But the real problem is that Vitamin D creates a need for Vitamin K2.

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.

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.

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 difference between K-1 and K-2?

K-1 vs. K-2. Vitamins K-1 and K-2 have different chemical structures . Both types have a phytyl side chain, but K-2 also has isoprenoid side chains. K-2 has several subtypes, called menaquinones (MKs), which scientists have numbered MK-4 through MK-13, based on the length of their side chains.

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.

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:

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?

Later research suggests that the vitamin K2 & K2 supplements are important for regulating calcification in the bones and arteries.

What is vitamin K2?

Vitamin K2 is a relatively recent discovery by science, which has for years been looked at as a mystery nutrient, albeit essential. This is a sub-type of vitamin K, which in turn was first discovered as koagulationsvitamin. It was called so since it was found to be responsible for the clotting of the blood.

What is the best source of vitamin K2?

The most popular dietary sources of vitamin K2 include natto i.e. fermented soybeans, cheese, and meat like chicken, duck, & beef, especially the liver. [1] However, there are more specific concerns about the adequate supply of vitamin K2 through only the present-day dietary structures prevalent in some regions.

Is vitamin K2 good for bone health?

Improve bone health. While vitamin K2 was not always known as a nutrient for bone health, its importance is now recognized. It is certainly important as it supplements the functions of calcium and vitamin D, as noted by a study published in the Journal of Nutrition and Metabolism. It is helpful in maintaining healthy bone mineral density.

Is vitamin K2 bad for you?

According to the NIH Office of Dietary Supplements, vitamin K2 has low levels of toxicity and there are no reported side effects of vitamin K2 supplements. However, there is a risk of vitamin K2 supplements interfering with your ongoing medications.

Is Vitamin K a new discovery?

Vitamin K and its subtypes are a relatively new discovery and details about their significance in human diet and health are being brought to light through research. Vitamin K supplements are increasingly becoming popular since the vitamin is might not be easily available in the present-day diets in most countries.

Does vitamin K2 help with osteoporosis?

Apart from this, vitamin K2 can also help with: Help in reducing post-menopause bone deterioration. Help manage osteoporosis [4] Reduce the risk of fractures [5] While there is a need for further research regarding its effectiveness, this vitamin is also said to have a positive effect on maintaining kidney health. [6]

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.

What Is Vitamin K2?

Vitamin K2 vs. Vitamin K1

Uses

Foods

Dosage

Deficiency Symptoms

• What happens if you get too little vitamin K? Symptoms of vitamin K2 deficiencycan include: 1. Blood vessel and heart-related problems, like arterial calcification and high blood pressure 2. Poor bone metabolism and possibly higher risk for bone loss and hip fractures 3. Kidney and gallstones 4. Cavities and other dental issues tied to tooth decay ...

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Risks and Side Effects