:max_bytes(150000):strip_icc()/What-Happens-to-Your-Body-When-You-Take-Vitamin-K2-ca1c49d216014a35a3d26149a8e78dfe.jpg?w=1024&resize=1024,1024&ssl=1 "Benefits, Foods & What to Look for in a Supplement")
Benefits, Foods & What to Look for in a Supplement
Vitamin K is a vital nutrient with roles extending beyond blood clotting, impacting bone health and cardiovascular function. Within the vitamin K family, vitamin K2 stands out for its unique benefits, and sources. Understanding its importance can empower individuals to make informed dietary choices and potentially support overall well-being.
Why We Love Vitamin K
Supports Bone Health
Maintaining strong bones is crucial throughout life, and vitamin K2 plays a significant role in this process. It activates a protein that helps bind calcium to bone, strengthening skeletal structure. Amy Goodson, M.S., RD, CSSD, LD, explains that vitamin K2 “helps regulate calcium in the body, directing it to bones and teeth while preventing buildup in arteries and soft tissues,” which is essential for both bone strength and cardiovascular health. Studies suggest that adequate K2 intake can improve bone mineral density, particularly in older adults and postmenopausal women, who are at higher risk of osteoporosis, utilizing calcium to reduce fracture risk.
Promotes Heart Health
Vitamin K2 also contributes to a healthy heart by preventing calcium buildup in the arteries, reducing arterial stiffness and lowering the risk of heart disease. According to Amy Davis, RDN, less flexible arteries make it harder for blood to flow, increasing the risk of heart-related issues like high blood pressure and heart failure. Research indicates that sufficient K2 intake is linked to better cardiovascular outcomes over time.
May Enhance Brain Function
As we age, cognitive function naturally declines, making tasks more challenging. Emerging research suggests vitamin K2 may play a role in cognitive health and reducing the risk of neurodegenerative diseases. Goodson explains that vitamin K2 reduces oxidative stress and inflammation while producing sphingolipids, fats essential for brain function and communication. This may help maintain brain function and potentially lower the risk of diseases like dementia and Alzheimer’s.
Supports Dental Health
Vitamin K2 also supports oral health by contributing to dentin production and activating osteocalcin, a protein that helps maintain strong teeth. Dentin is the tissue inside teeth. Davis adds that research suggests vitamin K2 may work with other fat-soluble vitamins, like vitamin D3, to improve tooth remineralization, potentially reducing tooth loss and decay.
Vitamin K2 Deficiency
A vitamin K deficiency is rare in healthy adults but can occur in individuals with malabsorption disorders or those taking medications that interfere with vitamin K absorption, such as antibiotics. People with gastrointestinal conditions like celiac disease or ulcerative colitis may have difficulty absorbing vitamin K, as may individuals who have undergone bariatric surgery.
How Much You Need
Due to limited data, a precise daily requirement for vitamin K hasn’t been established. However, an Adequate Intake (AI) level has been set to ensure nutritional adequacy. For adults 19 and older, the AI is 120 micrograms per day for males and 90 mcg per day for females.
Food Sources
While leafy greens are known for their vitamin K content, focusing on different foods is key for obtaining vitamin K2. Excellent sources include animal proteins like ground beef, chicken breast, chicken liver, and ham, as well as dairy foods like Cheddar cheese, mozzarella, and milk. Fermented foods, such as natto (fermented soybeans) and sauerkraut, are also rich in vitamin K2. Remember that vitamin K2 is fat-soluble, so pairing it with a healthy fat source enhances absorption.
Is Vitamin K2 Safe for Everyone?
Vitamin K2 is generally safe, with no established upper limit due to its low potential for toxicity. Mild side effects from supplementation are rare, but certain groups should exercise caution. Individuals on blood thinners, such as warfarin, can experience dangerous interactions and should maintain a consistent vitamin K intake from food and/or supplements, avoiding drastic changes. Those taking antibiotics or weight-loss medications like Orlistat may also experience reduced vitamin K absorption. Vegetarians and vegans may benefit from supplementation, as vitamin K2 is primarily found in animal products.
What to Look For in a Vitamin K2 Supplement
Vitamin K is often included in multivitamin or multimineral supplements. If seeking a single vitamin, Amy Davis recommends choosing the MK-7 form of vitamin K2 for better absorption and longer-lasting effects. An oil-based, soft-gel formula is also recommended, as fat enhances absorption. Look for supplements with independent verification from organizations like ConsumerLab, NSF International, or USP, and avoid those with unnecessary ingredients or proprietary blends.
Our Expert Take
Vitamin K2 plays a vital role in maintaining bone and heart health, supporting blood clotting, and potentially enhancing cognitive and dental health. It’s found in animal products and fermented foods. For optimal absorption, pair a vitamin K2 supplement with fat or choose an oil-based formula. A well-balanced diet is key to ensuring adequate vitamin K2 intake, but consulting a doctor before starting any new supplement is always recommended.
Frequently Asked Questions
What are the major functions of vitamin K?
Vitamin K’s major functions in the body include supporting blood clotting, heart and bone health. It also promotes dental health and may enhance cognitive function.
What are the symptoms of low vitamin K?
Symptoms of low vitamin K include bleeding and hemorrhage, mostly seen in severe cases. Low vitamin K can also lead to weak bones and an increased risk of fractures.
What foods are the highest in vitamin K?
Animal products, such as chicken, beef, eggs and cheese, are the richest sources of vitamin K2. Fermented foods, like fermented beans and sauerkraut, also contain high amounts of vitamin K2, which makes them an excellent source.
Considering the multifaceted benefits of vitamin K2, how might prioritizing its intake through diet or supplementation contribute to a more proactive approach to long-term health?