- 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).
- Vitamin K1, (phylloquinone) found in leafy greens, vegetables, and some plant oils
- Vitamin K2, (menaquinone) found in dairy, fermented foods, and animal products
- Vitamin K2 may be a useful adjunct for the treatment of osteoporosis, along with vitamin D and calcium, rivaling bisphosphonate therapy without toxicity.
- It may also significantly reduce morbidity and mortality in cardiovascular health by reducing vascular calcification. Vitamin K2 appears promising in the areas of diabetes, cancer, and osteoarthritis. Vitamin K2 use in warfarin therapy is safe and may improve INR control, although a dosage adjustment is required.
- You can get vitamin K2 from high-fat dairy products, egg yolk, liver and fermented foods, such as sauerkraut. Vitamin K2 supplements also can give you the recommended daily dosage especially in combination with Vitamin D3.
- If we have a balanced and strong gut microflora, Gut bacteria also produce vitamin K-2.
Benefits:
- A higher intake of vitamin K2 is strongly associated with a reduced risk of heart disease. Vitamin K1 appears to be useful for blood clotting.
- Vitamin K2 plays an essential role in bone metabolism, and studies suggest that it can help prevent osteoporosis and fractures.
- It’s believed that vitamin K2 may play a critical role in dental health, but human studies showing the benefits of supplements in this area are currently lacking.
- Vitamin K2 has been found to improve survival in patients with liver cancer, prostate cancer and breast cancer.
Foods:
- Dairy products especially hard cheeses
- Fermented foods
- Red Meat products
- Liver and other organ meats
- Egg yolks
- Chicken
- Fatty fish, such as salmon
Supplementation
- Due to modern manufacturing processes, the vitamin K content, particularly the vitamin K2 content, of the food supply today has significantly dropped, making vitamin K2 supplements a more reliable way to secure adequate intake. By striking the right balance in intake of calcium and K2, it may be possible to fight osteoporosis and simultaneously prevent the calcification and stiffening of the arteries.
- Supplemental calcium promotes bone mineral density and strength and can prevent osteoporosis. Recent scientific evidence, however, suggests that elevated consumption of calcium supplements may raise the risk for heart disease and can be connected with accelerated deposit of calcium in blood-vessel walls and soft tissues. In contrast, vitamin K2 is associated with the inhibition of arterial calcification and arterial stiffening.
- D3 and K2 pairing has been one of the fastest-growing and most successful product pairings. D3 is safer and more effective with K2 to balance calcium in the body. Any formulation that includes D3 can be improved by K2.
- Vitamin D enhances the absorption of calcium from the food you eat. When you don’t consume enough calcium, vitamin D maintains its blood levels by drawing on the body’s main calcium supply — your bones. Vitamin K2 activates osteocalcin, a protein that promotes the accumulation of calcium in your bones and teeth. Vitamin K activates matrix GLA protein, which prevents calcium from accumulating in soft tissues, such as the kidneys and blood vessels.
- It is highly recommended to take a vitamin K2 supplement along with Calcium or Vitamin D3 supplementation.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/
https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k#TOC_TITLE_HDR_3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
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