The importance of vitamin K2 for your health

Vitamin K2 is a lesser-known but extremely important vitamin that plays a crucial role in health. It belongs to the vitamin K group, which includes fat-soluble vitamins that are essential for blood clotting, bone health, and heart health. This post provides a detailed overview of vitamin K2, its functions, benefits, sources, and scientific evidence.

What is vitamin K2?

Vitamin K2, also known as menaquinone, is a subgroup of the vitamin K family. Unlike vitamin K1 (phylloquinone), which is found primarily in green leafy vegetables, vitamin K2 is found in animal products and fermented foods. Vitamin K2 can be further divided into several subtypes based on the length of their isoprenoid side chains, including MK-4 through MK-13.

Functions of Vitamin K2

1. Bone health:
   • Vitamin K2 plays a crucial role in activating osteocalcin, a protein necessary for binding calcium to the bone matrix. This contributes to bone density and strength and may reduce the risk of osteoporosis and fractures.
2. Heart health:
   • Vitamin K2 helps remove calcium from the arteries and transport it to the bones. This prevents the hardening of the arteries, which can lead to cardiovascular disease, and thus supports heart health.
3. Blood clotting:
   • Like vitamin K1, vitamin K2 contributes to blood clotting by activating the synthesis of clotting factors. A deficiency in vitamin K can lead to excessive bleeding.

Benefits of Vitamin K2

1. Reduction of the risk of osteoporosis:
   • Studies have shown that adequate intake of vitamin K2 improves bone density and reduces the risk of osteoporosis and fractures in older adults.
   • https://www.mdpi.com/2072-6643/14/17/3532
2. Improve heart health:
   • Long-term intake of vitamin K2 has been linked to a lower risk of coronary heart disease. It helps prevent arterial hardening, which can lead to heart attacks and strokes.
3. Supporting dental and oral health:
   • Vitamin K2 contributes to tooth mineralization and can improve dental health. It supports the remineralization of teeth and can prevent tooth decay.

Sources of Vitamin K2

1. Animal products:
   • Vitamin K2 is found in meat, eggs and dairy products, especially liver, chicken and egg yolk.
2. Fermented foods:
   • Fermented foods such as natto (a Japanese soy product), sauerkraut, cheese and kefir are rich in vitamin K2, especially the long forms MK-7 and MK-9.
3. Supplements:
   • For those who have trouble getting enough vitamin K2 from food, supplements are a good option. These are available in several forms, including MK-4 and MK-7.

Scientific studies and research

Several studies have confirmed the importance of vitamin K2 for health. A study published in the Journal of Bone and Mineral Research showed that vitamin K2 can significantly improve bone density in postmenopausal women. Another study, published in the American Journal of Clinical Nutrition , found that higher intake of vitamin K2 is associated with a reduced risk of coronary heart disease. https://onlinelibrary.wiley.com/journal/15234681

Dosage and safety

• Recommended dosage:
  • The optimal dosage of vitamin K2 varies depending on age, gender and health status. A daily intake of 90-120 micrograms is generally recommended. It is important to consult a doctor to determine the correct dosage.
• Security aspects:
  • Vitamin K2 is generally considered safe and well-tolerated. However, people taking blood thinners such as warfarin should discuss taking vitamin K supplements with their doctor, as they may interfere with the medication's effectiveness.

Conclusion

Vitamin K2 is an essential vitamin that plays a crucial role in bone health, heart health and general physical function. By eating a balanced diet rich in vitamin K2-containing foods or by taking targeted supplements, health can be improved sustainably. Scientific studies underline the importance of adequate vitamin K2 intake to reduce the risk of osteoporosis, heart disease and other health problems.