Vitamins C and D, among many others, are well-known. But what about vitamin K2, and how well-versed in it are you?
Despite not being one among the more well-known vitamins, this one is crucial to human health. In the following sentences, we’ll talk about vitamin K2 and respond to some often asked questions.
- What is the benefit of vitamin K2?
- Is excessive vitamin K2 harmful?
- What foods contain a lot of vitamin K?
Have you prepared? Now scroll down!
Which vitamin is K2?
There are two basic types of vitamin K: vitamin K1 and vitamin K2.
Fermented foods and animal products include vitamin K2. It can also be further divided into various subtypes, ranging from MK-4 to MK-13. The most significant ones, though, are MK-4 and MK-7.
Animal products include MK-4, the only type that isn’t made by bacteria. It can be found in liver, butter, and egg yolks.
MK-7 frequently comes from a bacterial fermentation process that occurs naturally. MK-7 is well known to be abundant in natto. A typical dosage is about one teaspoon of natto per day.
What is the benefit of vitamin K2?
Let’s start with the fundamentals!
The main functions of vitamin K in the body are to promote calcium metabolism, heart health, and blood clotting. The control of calcium deposition is one of the most crucial tasks. In other words, it prevents kidney and blood vessel calcification and enhances bone calcification. The functions of vitamins K1 and K2 are distinct, though. Vitamin K1 just facilitates the clotting process, whereas vitamin K2 actually enhances bone and heart health.
We are all aware of the need of calcium for the formation of bones. Additionally, it is present in arteries and blood vessels, where it may have harmful effects on health in large doses.
According to some reports, vitamin K2 helps with the process of removing calcium from the blood vessel lining and redistributing it to the bones. The procedure won’t work if you don’t get enough of this vitamin, and you risk developing problems with your heart and bones. To ensure that the calcium reaches the bones effectively, many medical specialists advise taking vitamin K2 pills in addition to bone-health vitamins like vitamin D and magnesium.
Additionally, some studies have indicated that increased levels of vitamin K2 in the body contribute to an increase in overall bone density and a decreased risk of bone fractures.
In addition to promoting bone and heart health, vitamin K2 supplementation benefits:
- Since K2 may control blood sugar levels, it may lessen the likelihood of anxiety and despair.
- Foods high in vitamin K2 have a lot of anti-cancer benefits. According to several research, K2 aids in the prevention of cancer cell proliferation for specific cancers including liver and prostate cancer.
- Vitamin K2 aids in activating the matrix Gla protein, which eliminates calcium and prevents the formation of kidney stones.
- Once bone has been reabsorbed, vitamin K-dependent osteocalcin is released, which acts as a hormone on numerous tissues to increase insulin and blood sugar sensitivity.
What signs might point to a vitamin K2 deficiency?
Foods high in vitamin K2 may prevent diseases including diabetes, bile duct obstruction, digestive problems, cystic fibrosis, and chronic kidney disease if we pay attention to what we eat.
The signs of vitamin K2 deficiency are listed below.
- Excessive bleeding or fragility to bruises
- Clotting blood under the nails
- sSevere menstrual cycles
- Weak teeth and bones
- Digestive system issues
- Inflammatory colitis
Is vitamin K2 harmful in excess?
How much vitamin K2 is considered too much, and what is the recommended daily intake?
Adults should make sure they have 100 to 300 micrograms of vitamin K2 per day. Children under the age of 12 require roughly 45 micrograms each day. Those with certain medical issues might require extra, as advised by their doctor.
There are currently no documented severe negative effects from excessive vitamin K2 intake. But it makes sense to follow the advised intake.
What food sources are there for vitamin K2?
According to the National Health Service (NHS), adopting a healthy, balanced diet that includes the food sources listed below will help you receive enough vitamin K2 in your body.
Popular Japanese food called natto is made from fermented soybeans. It is the richest source of vitamin K2 and high in numerous nutrients that support intestinal health. The amount of vitamin K2 in only one spoonful of natto is 150 micrograms.
Eels offer a seafood alternative to the majority of vitamin K2 sources, which are animal-based. Eel has 63 micrograms per 100 grams, which is the daily required amount.
11 micrograms of vitamin K2 are contained in a serving of 100 grams of beef liver. One of the healthiest beef products, it also contains additional minerals like copper, vitamin A, folate, and riboflavin.
If liver is not your favorite food, it is acceptable to substitute chicken to get your vitamin K2. In comparison to hog or beef, chicken contains 5–10 times more vitamin content per 100 grams, at 10 micrograms.
Between 67 and 192 micrograms are found in one egg yolk. However, it should be remembered that this quantity may vary based on what the hen consumes. In fact, the majority of chicken nowadays is fortified with vitamin K, which could transfer to the egg. However, poultry fed diets based on soy or maize are more susceptible to vitamin K deficiency.
Along with other minerals like protein, calcium, and vitamin A, cheese is a fantastic source of vitamin K2. You must limit your intake because they are high in calories and saturated fats. Additionally, the vitamin K2 level varies depending on the type of cheese. For illustration:
- Cheddar contains 12 micrograms of vitamin K2
- Aged Gouda and Edam have 32 mcg.
- Camembert contains 34 micrograms.
- Munster contains 50 micrograms.
A further easy way to get your daily 2.1 micrograms of vitamin K2 is to eat 1 tablespoon of butter. Just keep in mind that butter contains a lot of fat. So, instead of relying just on butter for daily consumption, be sure to include other foods high in K2.
Similar to natto, sauerkraut has a variety of health advantages, including boosting immunity and supporting a healthy gut. Vitamin K2 is present in sauerkraut at 2.75 micrograms per half cup.
If any of the aforementioned meals are out of your reach, supplements are a good fallback. Combining this mineral with a vitamin D pill may enhance its advantages even further. This is due to the synergistic effects that two vitamins may have when taken simultaneously.
Let’s find out which vitamin K2 source you like best right now! Have you ever felt healthier since included it in your diet? Please feel free to ask any questions in the space below.
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