what is vitamin k2 benefits

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

What are the side effects of vitamin K2?

Vitamin K2 Side EffectsBloody diarrhea.Severe stomach pain or vomiting.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.

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.

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.

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).

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.

Should I 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.

Who needs K2?

Seven of these trials, which took fractures into consideration, found that vitamin K2 reduced spinal fractures by 60%, hip fractures by 77%, and all non-spinal fractures by 81% ( 12 ). In line with these findings, vitamin K supplements are officially recommended for preventing and treating osteoporosis in Japan ( 13 ).

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.

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.

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 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.

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.

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 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.

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.

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?

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 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 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 are the benefits of vitamin D3 and K2?

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. Bone Health. Half of adults over 50 years of age have low bone mass. Bone health is a real concern as we get older.

How does vitamin D3 and K2 help with cardiovascular health?

Cardiovascular Health. One in four deaths in the United States is due to heart disease. Lucky for us, it seems vitamin D3 and K2 work together to improve our cardiovascular health. Vitamin D makes sure you have the right amount of calcium in your blood vessels.

What is the best vitamin for insulin resistance?

This insulin resistance can be alleviated by — you guessed it — vitamin D3 and K2. Both vitamin D3 and vitamin K2 can improve our insulin response. This could be the difference between a healthy life and life in a hospital bed. Supplementing vitamin D3 and K2 is one way of improving your quality of life.

What is the vitamin D2?

Vitamin D is sometimes called the “sunshine vitamin” since people naturally get it from sunlight (UVB rays). Though vitamin D2 is the vitamin you get from sunshine, most scientific studies are conducted using vitamin D3, as that’s what you can absorb best from dietary supplements.

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.

Which is better, K1 or K2?

Both forms of vitamin K are vital to your body’s blood clotting process — though K2 may be better at it. 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.

Is vitamin D1 a compound?

Vitamin D1 is actually not a single compound, but a mixture of compounds, mistake nly identified as one vitamin. The term vitamin D1 is no longer used. Vitamin D2, however, is a true form of vitamin D. Found in plants, vitamin D2 is cheaper to mass-produce. You’ll find vitamin D2 in a lot of vitamin D-fortified foods.

What is vitamin K1?

Vitamin K1 ( phytonadione ) and vitamin K2 (menaquinone) are available in North America. Other forms of vitamin K, including vitamin K3 and K4, are not available in North America. Vitamin K is most commonly used for blood clotting problems or for reversing the blood thinning effects of warfarin.

Where can I find vitamin K?

Vitamin K is a vitamin found in leafy green vegetables, broccoli, and Brussels sprouts. The name vitamin K comes from the German word "Koagulationsvitamin.". Several forms of vitamin K are used around the world as medicine. Vitamin K1 ( phytonadione) and vitamin K2 (menaquinone) are available in North America.

How to prevent bleeding in VKCFD?

Taking vitamin K by mouth or as an injection into the vein can help prevent bleeding in people with VKCFD. Reversing the blood thinning effects of warfarin. Taking vitamin K1 by mouth or as in injection into the vein can reverse too much blood thinning caused by warfarin.

Is vitamin K safe for breast feeding?

Pregnancy and breast-feeding: When taken in the recommended amount each day, vitamin K is LIKELY SAFE for pregnant and breast-feeding women. Don't use higher amounts without the advice of your healthcare professional.

Does vitamin K cream help with MS?

Multiple sclerosis (MS). Interferon is a medicine that helps people with MS. This medicine often causes a rash and burning of the skin. Early research shows that applying vitamin K cream modestly reduces rash and burning in people treated with interferon.

Does vitamin K2 help with liver cancer?

Early research suggests that taking vitamin K2 might prevent liver cancer recurrence and death from liver cancer. Liver disease. Injecting vitamin K into the muscle has been linked with lower risk of death in people with liver failure. Lung cancer.

Does vitamin K help with cystic fibrosis?

Early research suggests that a higher dietary intake of vitamin K is not linked with a reduced risk of cancer of the colon and rectum. Cystic fibrosis. People with cystic fibrosis have low levels of vitamin K due to problems digesting fat. Taking vitamin K increases vitamin K levels.

What Is Vitamin K2?

Vitamin K2 vs. Vitamin K1

Uses

Foods

Dosage

Deficiency Symptoms

Risks and Side Effects