Where vitamins D and C are loudly publicized, vitamin K2 is perhaps the most under-appreciated of all vitamins in modern nutrition. While a necessary participant in bone mineral density, cardiovascular disease, and calcium homeostasis, Western diets are full of inadvertent bouts of vitamin K2 deficiency. Taking a little extra time to learn about this amazing vitamin and consuming enough to enjoy the benefits could very well be the key to avoiding severe health ramifications and just getting your overall state of health improved.

What is Vitamin K2?

Vitamin K2 or menaquinone is a fatty vitamin that has a highly specialized purpose that differs from its more well-known relative, vitamin K1. Vitamin K1 (phylloquinone) has one function: to aid your body in clotting blood, whereas vitamin K2 is a calcium regulator that assists in making sure the beneficial mineral gets into your bones and teeth instead of your arteries and soft tissues.

The only real difference between vitamin K2 vs vitamin K1 is where and in what manner they're used. Leafy green vegetables have vitamin K1 and are used in blood clotting, while vitamin K2 is found in fermented foods and meat and is related to calcium intake. Your body will naturally convert some of the K1 to K2 but not nearly enough quantities of food sources of K2 must be supplemented.

Health Benefits of Vitamin K2


Vitamin K2 for Bone Health

Vitamin K2 for bone health activates protein osteocalcin, which binds calcium to bone matrix and hardens your bones towards becoming stiffer and harder. Ideal supplementation with vitamin K2 was shown in a study to eliminate the risk of fractures and enhance bone density in postmenopausal women. Vitamin K2 is therefore a worthy complement to calcium and vitamin D for permanent skeletal health.

Vitamin K2 and Heart Health

One of the strongest vitamin K2 benefits is that it is cardioprotective. It is the vitamin responsible for activating matrix Gla-protein (MGP), a protein that prevents calcium from building up in artery walls a process involved in heart disease and atherosclerosis. Clinical trials have shown that higher consumption of vitamin K2 and heart health has been linked with reduced arterial calcification and reduced risk of coronary heart disease.

Vitamin K2 and Calcium Absorption

Vitamin K2 and calcium absorption doesn't just assist calcium into your bones—this actually shove calcium out of where it doesn't need to be. That's a quality control intrinsic because excess calcium in the absence of enough K2 actually can be a booster for risk of calcification of the arteries. Vitamin K2 keeps calcium in its position and isn't a risk.

Vitamin K2 for Teeth

Yet one more manner in which vitamin K2 exceeds is by oral health. Vitamin K2 for teeth mineralizes osteocalcin in dentin of teeth and structure of denture. All of these said populations with these such high levels of vitamin K2 all had flawless oral health with nearly no cavities, indicating this vitamin to be preventative to oral health.

Other Benefits

Vitamin K2 has also recently been found to be the cause of brain health, insulin sensitivity, and even cancer prevention, but more research is needed to validate these.

Signs of Vitamin K2 Deficiency

Diagnosis of Vitamin K2 deficiency is difficult because its symptoms take time to appear. Symptoms most frequently are:

  • Bruising or easy bleeding
  • Slowing bones or risk of fracture of bones
  • Dental problems such as brittleness of teeth and cavities
  • Calcification of arteries on imaging tests
  • Bone loss or osteoporosis
  • Cardiovascular disease
Due to the fact that it is symptomatic like other diseases, the majority of people do not even realize that they are vitamin K2 deficient until late stage disease.


Food Sources of Vitamin K2

Some of the vitamin K2 sources are difficult to find in a Western diet. The most nutrient-dense vitamin K2 foods with the highest amounts are in the following:

Fermented Foods

  • Natto (fermented soybeans) - most nutrient-dense source, containing more than 1,000 mcg per serving
  • Sauerkraut
  • Some fermented cheeses

Animal Foods:

  • Grass-fed butter and ghee
  • Pasture-raised egg yolks
  • Liver and organ meat
  • Full-fat pasture-raised dairy
  • Fatty fish such as mackerel and salmon

Other Food Sources:

  • Hard and soft cheeses (Gouda, Brie, Edam)
  • Chicken and beef (in lower quantities)
Your animal food vitamin K2 is entirely dependent on what the animal is eating. The pasture animals have a much higher K2 content than the grain-fed animals, so where you're getting your animal foods can be a determining factor.

How Much Vitamin K2 Do You Need?

Maximum K2 dose is also under investigation since so far, no official recommended dietary intake of K2 by itself has been established. The following vitamin K2 dosage is only recommended by professionals, though:

  • Maintenance of overall wellness: 45-180 mcg daily
  • Therapeutic dose for bone and cardiovascular health: 180-200 mcg daily
  • Vitamin K2 for kids: 10-50 mcg daily based on age
Most individuals can't obtain these quantities through diet alone, especially if not regularly eating fermented foods or grass-fed animal foods. That's why vitamin K2 supplements might be needed.
 

Vitamin K2 Supplements

When selecting the optimum best vitamin K2 supplement, remember:

  • MK-7 form: Natural form versus natto with a thoroughly researched longer half-life and greater bioavailability compared to MK-4
  • With vitamin D3: These vitamins work synergistically for optimal bone and cardiovascular health
  • Quality control: Select third-party tested brands
  • Accurate dosing: Most supplements are 100-200 mcg per dose
MK-7 is more stable in your system than MK-4, and lower frequency of doses is an option for maximal benefit.

Potential Risks and Considerations

Although vitamin K2 is extremely safe, there are extremely serious concerns:

Vitamin K2 Side Effects

  • Gastrointestinal upset in sensitive people
  • Skin reactions (rare)
  • Taste impacted (particularly with high dose)

Drug Interactions

Your biggest concern will be with patients who are on anticoagulant medications like warfarin. Although K2 is less likely to do so than K1, you never want to risk it and begin supplementing while on anticoagulants without first checking with your physician.

Pregnancy and Nursing

Vitamin K2 is safe during lactation and pregnancy but must be treated by a professional.

Conclusion

Vitamin K2 is an underrated but absolutely necessary frontier of health. Its preferred targeting-preferred deposition of calcium to distinct tissues marks it as an absolute element of bone mineral density and cardiovascular health. Deficiency, more and more the norm in Westernized diets, can be prevented through the addition of vitamin K2-fortified foods such as fermented vegetables, grass-fed beef, or high-quality supplements.

The increasing body of evidence for the health benefits of vitamin K2 is proof positive that this vitamin is long, long overdue for a much bigger spotlight from preventative health care professionals. Whether bone, heart, or overall health concerns are your interest, maximizing your vitamin K2 is an inexpensive and pain-free way to improve your health status.

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.