Vitamin K2 – what it is, sources, benefits and deficiencies!

Vitamin -K2 (menaquinone) is a fat-soluble vitamin that helps with calcium metabolism , bone and tooth health, heart health, and hormonal balance. Vitamin K1 is mostly found in green vegetables, while Vitamin K2 is mostly found in animal products or fermented foods. Benefits of consuming this from your diet include reducing the risk of calcification of the arteries, atherosclerosis, cavities, tooth decay , kidney stones and hormonal imbalances.

Furthermore, this vitamin appears to be much more beneficial when obtained naturally from foods rich in vitamin K than from supplements. I recommend consuming raw fermented cheese and other full-fat dairy products. For example, eggs , liver and dark meats are other good foods with vitamin K2 .

What is vitamin K2?

Vitamin K2 (menaquinone) is a fat-soluble compound of the K vitamins necessary to maintain normal protein synthesis and complete nutrient metabolism in the body. This element was first identified by American scientists Binkley and Doisy in 1939 from decomposing fishmeal.

Biochemists have discovered that the substance has an anti-hemorrhagic effect, different from the functional properties of vitamin K1 , previously obtained from alfalfa. The new substance is called vitamin K2 .

It plays an important role in human life support processes, as it potentiates the formation of new bone tissue cells, promotes calcium absorption and participates in blood clotting reactions.

Sources of Vitamin K2:

The best foods include:

• Fermented cheeses (soft and hard cheeses that have aged, such as raw cheddar, blue cheese , goat cheese , etc.);
• Liver (such as goose, chicken or beef liver)
• Dark meat poultry and chicken breast;
• Free-range eggs ;
• Grass-fed butter;
• Whole fermented yogurt , kefir or amasi;
• buttermilk;
• Grass-fed meat;
• Natto (made from fermented soybeans);
• Sauerkraut.

Additionally, vitamin K2 is a fat-soluble vitamin found naturally in animal foods that also contain fat, specifically saturated fat and cholesterol . For example, fat from butter, cheese, organ meats, eggs and meat from animals that consume green grasses are good.

Health benefits of vitamin K2:

1. Helps regulate calcium use:

One of the most important jobs that vitamin-K2 does is controlling where calcium accumulates in the body. In addition, it benefits the skeleton, heart, teeth and nervous system, helping to regulate calcium use, especially in bones, arteries and teeth.

For example, it facilitates the use of calcium in bones and prevents it from building up in dangerous places such as arteries. Vitamin K2  is also essential for the functioning of various proteins, which is why it helps with growth and development.

2. Protects the cardiovascular system:

Vitamin K2 is one of the best vitamins for men because it offers protection against heart-related problems, including atherosclerosis (hardening of the arteries), which are the leading cause of death in many developed countries.

3. Improves bone and dental health:

A number of studies have investigated whether or not vitamin K2 may be helpful in preventing or treating fractures, osteoporosis and bone loss. Certain clinical studies have found that K2 slows the rate of bone loss in adults and even helps in increasing bone mass.

In addition, it can increase the accumulation of osteocalcin in the extracellular matrix of osteoblasts inside bones, which means that it promotes bone mineralization. While there is strong evidence that Vitamin-K2 has benefits for bone health, in general research has been somewhat conflicting as to whether or not it can actually prevent or reverse osteoporosis.

4. Helps in nutrient assimilation:

Vitamin K2 may help improve the use of other fat-soluble vitamins, including vitamin A and vitamin  D. That’s why you might hear it called an activator. It also gives proteins the ability to bind calcium and helps use minerals such as phosphorus .

5. Stimulates growth factors:

Fat-soluble vitamins, including vitamin A and  vitamin D , are important for growth and development because they stimulate growth factors and promote the absorption of essential minerals. Vitamin -K2 also plays a role in development because it prevents calcification of bones and teeth until they reach their peak.

This means that bones, teeth and tooth structure can continue to grow and have a chance to fully mature before hardening, as observed in research.

6. Improves hormonal balance:

Inside our bones, vitamin-K2 can be used to produce the hormone osteocalcin, which has positive metabolic and hormonal effects. Fat-soluble vitamins are important for the production of sex/reproductive hormones, including estrogen and testosterone.

Because of its hormone-balancing effects, women with PCOS may benefit from consuming more of it in their diets. In addition, vitamin K2 also helps with blood sugar balance and insulin sensitivity, which can reduce the risk of metabolic problems such as diabetes and obesity .

7. Helps prevent kidney stones:

Vitamin K2 can benefit the kidneys by helping to prevent calcium buildup from forming in the wrong places, the underlying cause of kidney stones. It can also do the same with other organs, including the gallbladder.

Vitamin K2 side effects:

For most people, even high doses of vitamin-K2 , such as 15 milligrams, three times the recommended daily value, have been shown to be generally safe. If you are someone who takes the drug Coumadin, a possible side effect associated with consuming too much vitamin K is an increased risk of heart-related problems.

A large amount of vitamin K can also contribute to complications in people with blood clotting disorders. While food is the best way to increase your vitamin-K2 intake , look for a supplement that specifically lists (menaquinone) if you plan on taking a supplement.

Because vitamin K supplements can interact with many medications, talk to your doctor if you plan to take a vitamin K supplement and are taking any daily medications.