You may get vitamin K2 by your weight loss plan or with dietary supplements. It’s present in some fermented and animal meals, resembling natto, sauerkraut, organ meats, egg yolks, and sure cheeses.
This text discusses the advantages of vitamin K2. It additionally appears to be like on the dangers of getting an excessive amount of or too little, dosage, and extra.
Vitamin Ok is a fat-soluble vitamin that is available in two main types:
- vitamin K1 (phylloquinone)
- vitamin K2 (menaquinone)
Vitamin K2 is split into the subtypes MK-2 by MK-14, with MK-4, MK-7, and MK-9 being probably the most well-studied.
Vitamin K2 is crucial for activating proteins concerned with calcium, blood clotting, and coronary heart well being.
Certainly one of its major capabilities is to manage the deposition of calcium. It removes calcium out of your blood vessels and kidneys and deposits it into your enamel and bones.
Meals sources of vitamin K2
Meals sources excessive in vitamin K2 embody:
- exhausting cheeses
- egg yolk
- organ meats resembling beef, rooster, and goose liver
- grass-fed butter
Vitamin K2 for coronary heart well being
Vitamin K2 might decrease your danger of cardiovascular harm and enhance general coronary heart well being. It prompts matrix GLA protein (MGP), which retains calcium deposits out of your arterial partitions.
One of many major roles of vitamin K2 is to take away calcium from gentle tissues, resembling your arteries and kidneys. It’s related to decreased arterial calcification and stiffening.
Calcification of the arteries can result in coronary heart illness. A take a look at known as the calcium rating take a look at is used to measure calcification in your arteries. It’s a predictive measure of your danger of coronary heart illness.
A 2020 examine discovered that individuals who had increased intakes of vitamin K2 had a decrease danger of coronary coronary heart illness. Nevertheless, researchers in a 2021 assessment concluded that additional proof could also be wanted to determine extra particular suggestions.
Study extra about coronary heart wholesome meals.
Vitamin K2 for bone well being
Vitamin K2 promotes wholesome bone mineral density by rising mineralization and stopping bone loss. It prompts a protein known as osteocalcin, which helps bind calcium to bones.
Scientific trials have demonstrated that vitamin K2 maintains and even will increase bone mineral density. It additionally might assist forestall fractures, even in older sufferers who’ve already developed osteoporosis.
A number of research have additionally proven that poor vitamin Ok consumption is linked to low bone mass, osteoporosis, and better danger of fractures. Equally, a 2021 meta-analysis discovered that increased dietary vitamin Ok consumption was related to a decrease danger of fractures.
Researchers in a 2021 complete assessment concluded that vitamin K2 performs an necessary position within the upkeep of bone and vascular well being.
Vitamin K2 for weight reduction
Vitamin K2 might play a task in weight reduction, however present analysis is restricted.
A 2018 randomized managed trial appeared on the impact of vitamin K2 in 214 post-menopausal ladies. It discovered that 180 micrograms (mcg) per day for 3 years resulted in a big lower in belly fats in contrast with a placebo.
The researchers additionally reported a big improve in adiponectin, which is related to insulin sensitivity.
Learn to discuss along with your physician about your weight.
Vitamin K2 in opposition to most cancers
Some analysis means that vitamin K2 might inhibit the development of liver most cancers.
A 2018 assessment concluded that vitamin K2 might inhibit the expansion of most cancers cells in people. This will make it a probably helpful strategy for the prevention and medical remedy of most cancers.
Unintended effects and toxicity from vitamin K2
Vitamin Ok toxicity is uncommon. The one reported toxicity comes from menadione, an artificial type of vitamin K3. This sort of toxicity may cause:
- yellowing pores and skin
- excessive ranges of bilirubin within the blood
- mind harm
Vitamin Ok toxicity may happen in folks taking warfarin or comparable anticoagulants. Extreme blood clotting or hemorrhaging can happen if vitamin Ok consumption is just not carefully monitored.
Although no poisonous dose has been established, it will be important to not take extreme quantities of vitamin Ok.
Who shouldn’t take vitamin K2?
Vitamin Ok can intrude with warfarin (Coumadin) and comparable anticoagulants, resembling:
Adjustments in vitamin Ok consumption whereas taking these medicine could make them much less efficient, and could also be harmful.
Study different interactions of warfarin.
How a lot vitamin K2 do I want every day?
There are not any particular suggestions for vitamin K2.
Based on the Nationwide Institutes of Well being, sufficient consumption of vitamin Ok for folks aged 19 and older is 90 mcg for females and 120 mcg for males. These with sure medical circumstances might require greater than this quantity.
Contact your physician earlier than making vital modifications to your weight loss plan. They will advise you on vitamin K2 supplementation as a remedy or as preventive remedy.
Study indicators of vitamin Ok deficiency.
Is vitamin K2 supplementation price it?
The 2020–2025 Dietary Tips for Individuals notes that it’s best to meet your dietary wants primarily by meals. Nevertheless, in some circumstances, dietary dietary supplements could also be helpful when this isn’t doable.
Adults in danger for vitamin Ok deficiency embody these taking sure medicines and people with vital liver harm or illness. Additionally, folks with fats malabsorption issues could also be at elevated danger of vitamin Ok deficiency. These embody circumstances resembling inflammatory bowel illness and cystic fibrosis.
Vitamin K2 prevents calcium from getting into gentle tissues and helps deposit it in your bones and enamel.
Vitamin K2 deficiency might trigger calcification of the kidneys and blood vessels, rising the danger of kidney stones or coronary heart illness.
You may get vitamin K2 out of your weight loss plan and thru dietary supplements. Altering your vitamin K2 consumption may be harmful when taking sure medicines. Speak along with your physician earlier than making modifications to your weight loss plan.