what is the benefit of vitamin k2

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 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 is K2 vitamins good for?

It contributes to skin health and bone metabolism, promotes proper brain function and prevents heart-related diseases. Furthermore, vitamin K2 is important in the body's use of calcium to help build bones and to inhibit blood vessel calcification. Vitamin K2 is found in animal foods and preserved foods.

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.

How much vitamin K2 should I take 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.

What time of day is best to take vitamin K2?

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.

Should vitamin D3 be taken with K2?

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.

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.

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.

Can K2 cause blood clots?

One study showed that a single serving of natto rich in vitamin K2 altered measures of blood clotting for up to four days. This was a much larger effect than foods high in vitamin K1 ( 10 ).

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.

Is 1000 mcg of K2 too much?

We do not recommend it. A daily dose of 500 to 1000 mcg of MK-4 is adequate and close to healthy ancestral consumption. Combine that with 100 to 200 mcg of MK-7. This will cover virtually everyone's needs.

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.

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?

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?

A Danish scientist named Henrik Dam made the discovery of the vitamin K group of vitamins in 1929 ( 1 ).

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.

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.

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 ).

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 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 Vitamin K2?

While we hear the most about vitamin K1 and K2, there are actually a bunch of different compounds that fall into the “vitamin K” category. Vitamin K1 is also known as phylloquinone, while K2 is known as menaquinone.

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:

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.

What Is Vitamin K2?

Vitamin K2 vs. Vitamin K1

Uses

Foods

Dosage

Deficiency Symptoms

Risks and Side Effects