Vitamin K2

Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays several essential roles in the body. 

Primary functions of Vitamin K2 

Improves Heart Health by Regulating Calcium metabolism in the body.

Vitamin K2 plays a role in regulating calcium metabolism in the body, and some studies suggest that it may help prevent the buildup of calcium in the arteries, which can contribute to heart disease. One way that vitamin K2 may help prevent the buildup of calcium in the arteries is by activating a protein called matrix Gla protein (MGP). MGP is produced in the cells that line the walls of blood vessels and is responsible for inhibiting the deposition of calcium in the arteries. When vitamin K2 activates MGP, it helps to mobilize calcium from the bloodstream and prevent it from accumulating in the arterial walls. This process helps to keep blood vessels flexible and healthy, reducing the risk of heart disease and stroke. It is important to note that while some studies suggest that vitamin K2 may help prevent the buildup of calcium in the arteries, more research is needed to fully understand the role of vitamin K2 in cardiovascular health.

Bone health: Vitamin K2 is essential for bone health as it helps the body produce a protein called osteocalcin. Osteocalcin binds to calcium in bones, which makes them stronger and less prone to fractures.

Heart health: Vitamin K2 helps prevent the buildup of calcium in arteries and blood vessels, which can lead to heart disease. It does this by activating a protein called matrix Gla protein, which helps prevent the calcification of arteries.

Brain health: Vitamin K2 has been linked to brain health as it helps activate proteins that support brain function and can improve cognitive performance.

Dental health: Vitamin K2 may also support dental health by promoting the growth of dentin, which is the hard substance that makes up teeth.

Cancer prevention: Some research suggests that Vitamin K2 may play a role in preventing certain types of cancer, such as prostate cancer.

Overall, Vitamin K2 is essential for several aspects of health, including blood clotting, bone health, heart health, brain health, dental health, and cancer prevention.

Types of Vitamin K2

There are several types of Vitamin K2, also known as menaquinones, which are differentiated based on the length of their side chains. Here are some of the most common types of Vitamin K2:

1. MK-4: Also known as menatetrenone, MK-4 is the most common form of Vitamin K2 found in animal products, such as meat and dairy. It has a shorter side chain compared to other menaquinones.
2. MK-7: This form of Vitamin K2 has a longer side chain than MK-4 and is produced by bacteria in the gut. It is found in fermented foods, such as natto, and some dietary supplements.
3. MK-8 and MK-9: These forms of Vitamin K2 also have longer side chains and are found in fermented foods and some dietary supplements.
4. MK-10 to MK-13: These are less common forms of Vitamin K2 and are found in smaller amounts in fermented foods and dietary supplements.

Overall, MK-4 and MK-7 are the most studied forms of Vitamin K2, with MK-7 being of particular interest due to its longer half-life in the body and potential health benefits.

Sources of Vitamin K2

Vitamin K2 is found in some animal-based and fermented foods. Here are some good sources of vitamin K2:

1. Fermented soy products: Natto, a traditional Japanese dish made from fermented soybeans, is an excellent source of vitamin K2. One serving (100 grams) of natto can provide up to 1,000 micrograms of vitamin K2.
2. Hard cheeses: Certain types of hard cheeses, such as Gouda and Edam, are good sources of vitamin K2. One ounce (28 grams) of cheese can provide up to 75 micrograms of vitamin K2.
3. Egg yolks: Egg yolks are a good source of vitamin K2, providing about 6 micrograms per yolk.
4. Liver: Animal liver, such as beef liver or chicken liver, is a good source of vitamin K2. One serving (100 grams) of beef liver can provide up to 4 micrograms of vitamin K2.
5. Butter and cream: Butter and cream from grass-fed cows are good sources of vitamin K2. One tablespoon (14 grams) of butter can provide up to 15 micrograms of vitamin K2.
6. Meat: Certain types of meat, such as chicken and ground beef, contain small amounts of vitamin K2. One serving (100 grams) of chicken can provide up to 0.5 micrograms of vitamin K2.

It’s important to note that vitamin K2 is also produced by bacteria in the gut. However, the amount produced can vary based on a person’s diet and gut health.

Who can use vitamin k2?

Vitamin K2 is generally safe for most people when consumed in recommended doses. It is important to note that like any supplement, vitamin K2 should be taken under the guidance of a healthcare professional, especially if you have any underlying health conditions or are taking medications.

Some people who may benefit from supplementing with vitamin K2 include:

1. Individuals with osteoporosis or at risk of bone fractures: Vitamin K2 is important for bone health and may help prevent bone loss.
2. Individuals with heart disease or at risk of heart disease: Vitamin K2 may help prevent the buildup of calcium in the arteries, which can contribute to heart disease.
3. Individuals with a history of dental problems: Vitamin K2 may help promote healthy teeth and gums.
4. Individuals with poor gut health or malabsorption issues: Vitamin K2 is produced by bacteria in the gut, so individuals with poor gut health may not be able to produce enough of it.
5. Individuals with a diet low in vitamin K2-rich foods: Individuals who do not consume enough fermented foods, hard cheeses, and other vitamin K2-rich foods may benefit from supplementation.

It is important to speak with your healthcare provider before starting any new supplement, including vitamin K2, to determine if it is safe and appropriate for you.