Vitamin K2
Vitamin K2 (menaquinone) is one of the least known and most important vitamins for our health. Vitamin K2 (menaquinone) is a crucial nutrient in blood coagulation (clotting). At the onset of the 1900s, a discovery was made that it is vital for preventing blood clotting and maintaining oral health. The first published account of K2 (menaquinone) was in 1929 in Germany, where it was given the name “Koagulationsvitamin.” The K is derived from this German spelling. Vitamin K2 is rare and has not received much attention for its benefits.
Menaquinone is a fat-soluble vitamin. Vitamin K2 is often combined into a group that includes vitamin K1 (phylloquinone). We get an abundance of vitamin K1 from plant foods like dark leafy greens. Still, it plays a different role in the body, and many scientists suggest that K2 should be given a separate name.
Importance of Vitamin K2
Both vitamin K1 and K2 types are crucial for maintaining cardiac health, bone health, and haemostasis. Several studies have indicated more health benefits with vitamin K2 than with vitamin K1. K2 contributes to bone metabolism and skin health, prevents heart-related diseases, and promotes proper brain function. Furthermore, vitamin K2 is essential in the body’s use of calcium to aid in building bones and inhibiting blood vessel calcification. Vitamin K2 (menaquinone) is found in preserved foods and animal products. Vitamin K2 does not exist in restrictive Western diets or in junk food. It can also be found in cereals, fatty meat, eggs, whole-fat dairy, and fish. Some large bacteria in the intestine are also known to synthesize vitamin K2.
Some Food Sources of Vitamin K2
Vitamin K is in many foods, but most of what we consume is in the K1 form found in plants. The following foods are enriched with vitamin K2, which can help you achieve an adequate diet:
Natto
Natto is a Japanese dish created from fermented soybeans. Natto is high in numerous nutrients that elevate good gut health and is the richest source of vitamin K2. One teaspoon of Natto contains 150 micrograms of vitamin K2, about twice the recommended input.
Eel
Eel In contrast to most animal-based sources of vitamin K2, eel provides a seafood source. A 100-gram serving of eel contains 63 micrograms of vitamin K2.
Beef Liver
Beef Liver Beef liver is one of the most nutritional meat products, containing your daily requirement for nutrients like riboflavin, vitamin A, copper, and folate. A 100-gram serving has more than 11 micrograms of vitamin K2, making it one of the best meat-based sources of the vitamin.
Egg Yolk
Egg Yolk An egg yolk can comprise between 67 and 192 micrograms of vitamin K2. This quantity depends on what the hen eats. Most chicken feed today is fortified with vitamin K, and this content progresses onto the egg. But chickens fed soy-based or corn diets are more at risk of vitamin K deficiencies.
Cheese
Cheese Cheese is one of the most significant sources of vitamin K2. Along with nutrients like vitamin A, protein, and calcium, cheese also provides vitamin K2. However, it is high in calories and saturated fats, so portions should be reduced. Vitamin K2 content varies depending on the cheese and rises with age across all types.
Chicken
Chicken If you dislike organ meats like liver, turn to chicken for vitamin K2. With 10 micrograms per 100-gram quality, chicken has 5 to 10 times the vitamin K2 content of pork or beef.
Butter
Butter A tablespoon of butter contains 2.1 micrograms of vitamin K2. However, that same tablespoon contains around 100 calories and 11 grams of fat. Keep servings small to maintain a healthy diet.
Sauerkraut
Sauerkraut Sauerkraut is fermented cabbage with a specific sour flavor. Like Natto, this fermentation method provides many health benefits, like boosting immunity and promoting good gut health. With 2.75 micrograms per half-cup, sauerkraut is a brilliant source of vitamin K2.
What Are the Benefits/Functions of Vitamin K2?
Unfortunately, many people are unaware of the benefits of vitamin K2 for their health. Until recently, both the scientific community and the general public undervalued and misunderstood the importance of the K vitamins.
Vitamin K2 can help improve skin, maintain cardiovascular health, strengthen bones, and promote brain function. Find out more about this powerful nutrient:
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Ensures healthy skin
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Promotes brain function
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Helps prevent cancer
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Prevents cardiovascular diseases
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Forms strong bones and improves bone health
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Supports growth and development
The Role of Vitamin K2 (Menaquinone) in Bone Metabolism
Human bone consists of a thin complex outer membrane (periosteum), which covers a tender spongy matrix lined with blood and lymphatic vessels. The skeleton undergoes regular turnover, changing every seven to ten years.
During the rebuilding process, calcium from the bone is moved to the bloodstream. The replacement of calcium is controlled by osteoblasts and osteoclasts. Vitamin K2 plays a significant role in bone formation in humans. Calcium is taken up and delivered to the bone matrix by osteocalcin produced by osteoblasts. Vitamin K2 is the only nutrient that can activate osteocalcin. Osteocalcin is also known for triggering dentin formation, the calcified tissue in teeth. Therefore, vitamin K2 is essential for maintaining good healthy teeth.
Additionally, trials have validated that vitamin K2 inhibits bone loss, even in bone-related diseases. One study examined the stage of the vitamin in patients struggling with osteoporosis. It was reported that new bone fractures were prevented, and bone strength increased with vitamin K2 supplements. Even though the exact mechanism isn’t completely understood, the speeding up of the γ-glutamate carboxylation of osteocalcin might play a vital role.
Cardiovascular Disease Prevention with Vitamin K2
Another essential role of vitamin K2 is maintaining heart health and inhibiting calcification in blood vessels. Vitamin K2 helps prevent damage to blood vessels by activating matrix GLA protein (MGP), which inhibits calcification. Vitamin K2 deficiency results in uncarboxylated or inactive MGP, leading to cardiovascular diseases. Another function of vitamin K2 is in blood coagulation. A sufficient amount of vitamin K2 is needed to synthesize specific proteins that block internal or external bleeding.
Side Effects of Vitamin K2
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Severe stomach pain or vomiting
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Bloody diarrhea
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Nausea
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Heartburn or upset stomach
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Constipation
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Loss of appetite or a bad taste in the mouth
Vitamin K2 Deficiency
Without vitamin K2, MGP is not activated, limiting calcium removal from blood vessels and increasing the risk of cardiovascular disease and blood vessel calcification. To secure a healthy heart and prevent complications due to calcification, a minimum of 32 micrograms of vitamin K2 should be consumed daily. Vitamin K2 also helps keep the blood vessels elastic, which has been shown to benefit postmenopausal females in medical trials.
intake of vitamin K2 supplements in postmenopausal females
According to research, the intake of vitamin K2 supplements in postmenopausal females led to a slight age-related decrease in bone mineral density. Taking enough K2 through diet or supplements is essential to prevent bleeding. Vitamin K2 functions as a coagulant, and its deficiency can have deadly consequences, especially during accidents. A daily intake of between 100-300 mcg of vitamin K2 is recommended for adults. Furthermore, it should be used with vitamin D3 as both have synergistic effects, inhibiting the osteoclast cells responsible for bone resorption.
Conclusion
Some recent reviews suggest insufficient information in the literature to recommend using vitamin K1 supplements to prevent bone loss, osteoarthritis, and fractures in humans. Research on these effects when supplementing vitamin K1 on bone density and vascular calcification is generally negative or shows no difference.
Care must be taken to examine the differences in the actions of vitamins K1 and K2. Studies using vitamin K2 improve bone quality rather than density while significantly reducing fractures and preventing vascular calcification. For this reason, the literature could be more transparent.
Subheadings
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Vitamin K2
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Importance of Vitamin K2
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Some Food Sources of Vitamin K2
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What Are the Benefits/Functions of Vitamin K2?
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The Role of Vitamin K2 (Menaquinone) in Bone Metabolism
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Cardiovascular Disease Prevention with Vitamin K2
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Side Effects of Vitamin K2
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Vitamin K2 Deficiency
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Conclusion
Meta Description Discover the health benefits, food sources, and essential roles of Vitamin K2 (menaquinone) in bone metabolism, cardiovascular health, and overall well-being.
Excerpt Vitamin K2 is a crucial but often overlooked nutrient vital for blood coagulation, bone metabolism, and cardiovascular health. Learn more about its benefits and food sources.
Tags Vitamin K2, Menaquinone, Bone Metabolism, Cardiovascular Health, Food Sources, Nutritional Benefits, Vitamin Deficiency
Key Phrase Vitamin K2 (menaquinone)
SEO Description Learn about the vital roles of Vitamin K2 (menaquinone) in improving bone health, preventing cardiovascular diseases, and enhancing overall well-being. Explore its food sources and health benefits.
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