You’ve seemingly heard of vitamin Okay, however do you know that you will discover it in two pure varieties? And right here we dwelling in on one: vitamin K2.
Vitamin Okay performs many important roles within the physique, from blood clotting to supporting your bones and coronary heart. Like different nutritional vitamins, vitamin Okay is discovered naturally in meals and can be out there as a complement.
Under, we dig into what vitamin K2 is, how a lot you want, its well being advantages, meals sources, potential dangers and unintended effects, who ought to take it, and what to search for in a vitamin Okay complement.
What Is Vitamin K2?
“Vitamin K2 is a fat-soluble vitamin that performs many various roles within the physique. Vitamin K2 is present in animal meals and fermented meals and may also be made by micro organism within the intestine,” says Amy Davis, RDN, a registered dietitian nutritionist. She provides that vitamin K2 is concerned in numerous reactions within the physique, supporting the whole lot from bone and cardiovascular well being to blood clotting.
“Vitamin K2 helps regulate calcium within the physique, directing it to bones and enamel whereas stopping buildup in arteries and mushy tissues. That is important for bone power and cardiovascular well being,” provides Amy Goodson, M.S., RD, CSSD, LD, a registered dietitian.
Vitamin Okay Deficiency
A vitamin Okay deficiency could be very uncommon amongst most wholesome adults. Nonetheless, it could happen in people with malabsorption problems or these taking medicines that intrude with vitamin Okay absorption, comparable to antibiotics. Folks with gastrointestinal circumstances like celiac illness or ulcerative colitis might have issue absorbing vitamin Okay. People who’ve undergone bariatric surgical procedure can also be in danger for being low in vitamin Okay.
Really helpful Every day Consumption
Since there isn’t sufficient information to determine a exact day by day requirement for vitamin Okay, an Sufficient Consumption degree has been set to make sure dietary adequacy. For adults 19 and older, the AI is 120 micrograms per day for males and 90 mcg per day for females, together with throughout being pregnant.
Well being Advantages of Vitamin Okay
Helps Bone Well being
Though you may’t see them, you may’t overlook about your bones and their well being. Vitamin K2 is necessary for strengthening them by activating a protein that helps bind calcium to the bone. “Research counsel that ample K2 consumption will help enhance bone mineral density, significantly in older adults and postmenopausal ladies, who’re at increased threat of osteoporosis,” explains Goodson. She provides that the physique makes use of calcium to strengthen bones, lowering the chance of fractures and decreasing the chance of breaks.
Promotes Coronary heart Well being
Vitamin K2 additionally performs a task in protecting your coronary heart wholesome. “Vitamin K2 helps forestall calcium buildup within the arteries, lowering arterial stiffness and decreasing the chance of coronary heart illness,” says Davis. When arteries turn out to be much less versatile, it makes it tougher for blood to movement simply, thus growing the chance of heart-related points, comparable to hypertension, coronary heart illness and even coronary heart failure. “Research counsel that ample K2 consumption is linked to raised cardiovascular outcomes over time,” says Davis.
Could Improve Mind Operate
As we age, our mind operate naturally declines, making duties like recalling info or fixing issues more difficult. “Rising analysis suggests a possible function in cognitive well being and lowering the chance of neurodegenerative ailments,” says Goodson. She says vitamin K2 does this by lowering oxidative stress and irritation and producing sphingolipids, a sort of fats important for mind operate and communication. Subsequently, a better consumption of vitamin K2 might hold your mind firing rapidly from all cylinders and doubtlessly decrease the chance of neurodegenerative ailments, comparable to dementia and Alzheimer’s illness.
Helps Dental Well being
Vitamin K2 helps your smile. “Vitamin K2 contributes to oral well being by supporting dentin manufacturing and activating osteocalcin, which helps keep robust enamel,” says Davis. Dentin is the tissue inside your enamel. And osteocalcin prompts a protein that helps strengthen enamel. She provides that some analysis means that vitamin K2 can also work hand-in-hand with different fat-soluble nutritional vitamins, like vitamin D3, to enhance tooth remineralization. This implies it could assist scale back tooth loss and decay.
Meals Sources
In case you are a fan of Popeye, you’re seemingly loading up on leafy greens like spinach and collards, that are a superb supply of vitamin Okay. However in case you are in search of vitamin K2, you’ll wish to concentrate on totally different meals. Listed below are among the finest meals sources of vitamin K2:
Animal proteins like floor beef, rooster breast, rooster liver, ham
Dairy meals together with Cheddar cheese, mozzarella and dairy milk
Fermented meals like natto (fermented soybeans) and sauerkraut
Eggs
Remember the fact that vitamin K2 is a fat-soluble vitamin, that means it’s finest absorbed when paired with fats. So, don’t skip out on together with a wholesome supply of fats at these mealtimes for higher absorption.
Increase Your Vitamin Okay Consumption with These Recipes
Potential Dangers and Aspect Results
There isn’t a established higher restrict for vitamin Okay as a result of its low potential for toxicity. Vitamin K2 is mostly secure, however excessive doses might intrude with blood-thinning medicines like warfarin. Goodson says delicate unintended effects might embody abdomen discomfort however are additionally uncommon.
Who Ought to Take a Vitamin K2 Complement and Who Ought to Keep away from It?
People who’re vegetarians or vegans might profit from taking a vitamin K2 complement, as vitamin K2 is generally present in animal merchandise like rooster, beef, eggs and dairy merchandise. Goodson explains that vitamin K1, generally present in plant-based meals (like spinach), is poorly absorbed in comparison with vitamin K2, which is extra bioavailable. Folks seeking to assist their bone well being and hold their hearts robust can also profit from vitamin K2 supplementation. It’s necessary to all the time seek the advice of your major well being care supplier earlier than beginning any complement.
Nonetheless, sure teams ought to keep away from supplementation:
Anybody on blood thinners, comparable to warfarin (Coumadin) and related anticoagulants, can have severe and doubtlessly harmful interactions. Folks on these medicines are suggested to maintain a gradual consumption of vitamin Okay from meals and/or dietary supplements and keep away from drastic adjustments in consumption. Think about working with a dietitian for steerage.Anybody taking antibiotics, as antibiotics can disrupt micro organism within the intestine and reduce vitamin Okay standing.Folks taking weight-loss medicines like Orlistat might expertise lowered vitamin Okay absorption, as this treatment reduces the physique’s capacity to soak up dietary fats.
What to Look For in a Vitamin K2 Complement
Vitamin Okay is commonly present in multivitamins or multimineral dietary supplements. Nonetheless, in case you are in search of a single vitamin, Davis recommends selecting one within the MK-7 type of vitamin K2 for higher absorption and longer-lasting results. She additionally recommends a soft-gel, oil-based method, as pairing the complement with fats ensures maximal absorption.
Secondly, search for a complement that has undergone unbiased verification to make sure its top quality and security. Search for seals from trusted organizations like ConsumerLab, NSF worldwide or USP on the label. Subsequent, search for one that’s free from pointless components and doesn’t record proprietary blends, formulation or complexes beneath components. These steps guarantee you don’t ingest heavy metals or different contaminants.
The Backside Line
Vitamin K2 performs a task in sustaining bone and coronary heart well being and supporting blood clotting. It additionally performs a task in cognitive functioning and dental well being. Vitamin K2 is present in animal merchandise and fermented meals. For enhanced absorption, pair a vitamin K2 complement with a supply of fats or search for a complement that’s in an oil-based method and soft-gel kind. Keep in mind, consuming a well-balanced food regimen is a method to make sure you devour sufficient nutritional vitamins and minerals, together with vitamin K2. Earlier than starting any new supplementation, examine together with your physician to make sure it’s secure for you.
Steadily Requested Questions
What are the key capabilities of vitamin Okay?
Vitamin Okay’s main capabilities within the physique embody supporting blood clotting, coronary heart and bone well being. It additionally promotes dental well being and will improve cognitive operate.
What are the signs of low vitamin Okay?
Signs of low vitamin Okay embody bleeding and hemorrhage, largely seen in extreme instances. Low vitamin Okay may result in weak bones and an elevated threat of fractures.
What meals are the very best in vitamin Okay?
Animal merchandise, comparable to rooster, beef, eggs and cheese, are the richest sources of vitamin K2. Fermented meals, like fermented beans and sauerkraut, additionally comprise excessive quantities of vitamin K2, which makes them a superb supply.
What occurs if I take vitamin Okay each day?
Taking vitamin Okay day by day can assist bone well being, enhance coronary heart well being and assist with wholesome blood movement and blood clotting. Enough vitamin Okay ranges may contribute to raised dental well being and cognitive operate.
