Vitamin K2 is one of the main forms of vitamin K. It was discovered at the beginning of the last century, during a study on the relationship between food and health. Initially, the vitamin was called "Activator X", but later adopted the name K2. Vitamin K itself was discovered in Germany shortly before, and was originally called "Coagulationsvitamin", which from German can be translated as "coagulation vitamin". As you may have guessed, the current name of vitamin K comes from the first letter of the German name.
There are two main forms of vitamin K, namely vitamin K1 (phylloquinone), which is found in some plant foods, such as leafy vegetables, and vitamin K2 (menaquinone), which is found in fermented foods and those of animal origin. Vitamin K2 is further divided into several different subtypes, the most important being the MK-4 and MK-7 subtypes.
Vitamin K2 acts as an activator of some proteins that contribute to normal blood clotting, optimal calcium metabolism and heart muscle health.
One of the most important functions of vitamin K2 is the regulation of calcium and its deposition in the skeletal system. In other words, vitamin K2 promotes bone calcification while preventing calcification of blood vessels and kidneys.
Some studies show that vitamin K2 (MK-4) reduces the calcification of blood vessels, while vitamin K1 does not express similar properties. In addition, research has shown that vitamin K2 supplements usually improve bone and heart health, while vitamin K1 has no significant benefits in this regard. Therefore, scientists believe that vitamin K1 and vitamin K2 should be classified as separate nutrients and not as a trace element with the common name vitamin K.
Vitamin K1 is found in many foods, but unfortunately, this does not apply to vitamin K2. The K2 form is missing in most food sources. It is found mainly in fermented foods such as sauerkraut, kefir, apple cider vinegar, and natto. Also, vitamin K2 can be converted in the body from vitamin K1, as well as partially synthesized by beneficial intestinal bacteria, but due to excessive use of broad-spectrum antibiotics and other adverse factors, these processes in most people are hindered.
Foods rich in vitamin K2 include dairy products with higher fat content, egg yolks, liver, and, as mentioned, probiotic foods. Vitamin K2 is fat-soluble, which means that it is missing in low-fat food sources. Foods of animal origin contain the MK-4 subtype, while fermented foods offer longer subtypes, from MK-5 to MK-14.
However, due to insufficient amounts of the vitamin in these foods, as well as due to their less frequent consumption, the average intake of vitamin K2 in humans is incredibly low. For this reason, experts recommend a regular intake of vitamin K2 supplements. The health benefits of K2 supplements can be further enhanced when combined with a vitamin D supplement, as these two vitamins have synergistic effects, meaning they are enhanced when working in a team.
In our online store, you can learn more about the supplement with natto, which is an excellent source of vitamin K2, as well as see our products with vitamin D, such as this food complex for bone health.
Vitamin K2 is associated with a number of health benefits. This important trace element strengthens bones, contributes to blood clotting, normalizes the cardiovascular system, and prevents the development of some cancers.
Vitamin K2 is of paramount importance for calcium metabolism. Calcium is the main mineral involved in building bones and teeth. K2 activates two important proteins for the bone system (GLA protein and osteocalcin), which help build and maintain healthy bones and tooth enamel.
When the amount of calcium in the bones and joints is insufficient, due to a lack or poor regulation of minerals, a state of osteoporosis can occur. This disease is characterized by porous and brittle bones with low density. Osteoporosis is one of the most common pathological conditions of the skeletal system in the Western world. It is observed mostly in the elderly population and is associated with an increased risk of fractures and fractures.
Research shows that people who regularly take a vitamin K2 supplement enjoy healthier bones and suffer less from age-related reductions in bone mineral density. The results, from some studies, reported a reduced risk of fractures of the spine by up to 60%, of the hip joint by up to 75%, and of the rest of the skeleton by up to 80%.
Abnormal regulation of calcium in the body can cause excessive accumulation in the arteries, which is a prerequisite for the development of cardiovascular disease. This condition is known as arterial calcification and can lead to high blood pressure, atherosclerosis, stroke, and heart attack. Vitamin K2 has been found to help normal the regulation of calcium in blood vessels, thus contributing to a reduced risk of heart disease.
Clinical studies show that the risk of arterial calcification in people with optimal K2 intake is half as low. In this group of the population, there are up to 55% fewer deaths from heart attack and stroke. Studies show that all the credit for this goes to vitamin K2, with K1 having no known contribution.
Although modern medicine has made great progress in the treatment of cancer, the incidence of cancer in our country and around the world is still growing. Cancer is one of the most common causes of death in the Western world. In fact, the disease ranks second, second only to heart disease.
Oncology research has shown that vitamin K2 reduces the recurrence of some cancers and increases life expectancy in people who have had cancer. The trace element has proven benefits against the development of liver cancer, lung cancer, and prostate cancer. Some studies have found that optimal vitamin K2 intake leads to more than 60% lower risk of developing prostate cancer.
The recommended daily intake of vitamin K2 for adults is in the range of 100-300 micrograms. Children under the age of 12 need 45 micrograms a day. People with certain medical conditions, as well as those over 55 or menopausal, may need more vitamin K2. In this case, it is good to consult your doctor.
Overdose or serious side effects from taking too much vitamin K2 are not known. Still, it is wise to stick to the recommended intake.
Sources used
Schurgers, LJ, (2006). Vitamin K https://ashpublications.org/blood/article/109/8/3279/23729/Vitamin-K-containing-dietary-supplements
https://ashpublications.org/blood/article/109/8/3279/23729/Vitamin-K-containing-dietary-supplements containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7.
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