If there’s one vitamin that people don’t talk about enough, it’s vitamin K. When they do talk about it, they are often referring to vitamin K1, also known as phylloquinone. Though K1 has plenty of benefits and is important to understand, its lesser-known cousin, Vitamin K2, or menaquinone, is equally as important. What for, exactly? Just some small things – your heart and bone health. This is what you need to know about this pivotal vitamin and how to get more of it in your diet.
Unveiling Vitamin K2’s Role in Health
Vitamin K2 is a fat-soluble vitamin found in fermented foods, animal products, and some cheeses. It is distinguished by its slower absorption rate in the body compared to vitamin K1, allowing for a prolonged presence and enhanced efficacy. Essentially, the longer a vitamin is hanging around in your body, the more time your body has to absorb it. This longevity enables vitamin K2 to exert its positive effects more extensively. It is critical in areas such as blood clotting, bone health, and heart health.
Blood Clotting Benefits
Central to the vitamin K family’s functionality is the facilitation of blood clotting, an essential process that prevents excessive bleeding while maintaining adequate fluidity. If your body is unable to clot your blood well enough, your health and life could be very much at risk. Small cuts could end up being disastrous, and bruising could lead to potentially fatal internal bleeding. Vitamin K2‘s role in blood clotting, in particular, helps strike a delicate balance in coagulation, ensuring optimal blood thickness and clotting ability. While the specific nuances between vitamin K1 and vitamin K2 in clotting mechanisms are still not fully understood, their combined influence remains indispensable for maintaining cardiovascular health.
Building Strong Bones
While calcium often takes the spotlight in discussions of bone health, and as of late, vitamin D and vitamin K2 are often forgotten about. It turns out, however, that it is a vital companion nutrient to these minerals and vitamins that orchestrate bone strength and integrity. By activating osteocalcin, a crucial bone-building protein that binds calcium, vitamin K2 enhances bone mineralization and resilience. If you are vegan or vegetarian, there’s some good news for you: Studies suggest that supplementation may offer favorable outcomes in improving bone quality and reducing fracture risk without the need for consuming animal products. This has been particularly in individuals struggling with osteoporosis.
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Enhancing Heart Health
Heart disease is one of the number one killers in the United States. Vitamin K2 has become known as a potent ally in promoting heart health. It does this by aiding in the clearance of excess calcium from blood vessels, therefore fighting back against arterial calcification. This is a process heavily implicated in various cardiovascular complications, including high blood pressure and plaque formation. As we know, both of those lead to cardiovascular disease and, eventually, heart failure. Preliminary research underscores the potential superiority of vitamin K2 in mitigating heart disease risks, making it a valuable asset in the fight against heart disease and promoting heart health.
Embracing Vitamin K2 as a Dietary Component
Though supplementation is a great option for those unable to consume foods that are high in vitamin K2, it is always preferred to first try and achieve proper intake through diet. Rich dietary sources of vitamin K2 include nattō, Gouda cheese, blue cheese, and egg yolks. Individuals undergoing blood thinning therapy should consult their healthcare providers before making significant changes to their vitamin K consumption. This is particularly important if you are considering supplementation. You should never start a new supplement without first consulting your healthcare provider. This is especially important if you are already on medications or under treatment for another condition. Many vitamins and minerals, however natural and good for us, can interfere with the functioning of certain medications. On top of that, you may have a condition in which increasing your intake of a certain vitamin, such as vitamin K2, may not be advisable.
Embracing the Potential of Vitamin K2
Vitamin K2 is a long-overlooked vitamin, despite its incredible benefits. Whether you’re concerned about the health of your bones or your heart, this vitamin has got your back. As always, the safest and most holistic way to reap the benefits of vitamin K2 is simply by incorporating more K2-rich foods into your diet. If this is not possible, you may consider supplementation. Of course, please speak with your doctor if you are considering making changes to your vitamin K2 intake. They will help determine if this is actually something you need and, most importantly, if it will do you more harm than good.
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