Vitamins play a key role in keeping us healthy. Although vitamin K2 is not widely known as other vitamins, it is vital for good health. It strengthens bone and heart health and promotes healthy blood coagulation. This blog covers everything you need to know about vitamin K2, including its benefits and symptoms of a deficiency.
What is Vitamin K2?
Vitamin K2 is a fat-soluble vitamin that belongs to the vitamin K family alongside vitamin K1. While K1 is mostly involved in blood clotting and is found in leafy greens, K2 is responsible for other critical functions in the body. By activating proteins that aid in calcium metabolism, it keeps calcium out of soft tissues and arteries and sends it to the bones and teeth.
Forms of Vitamin K2:
- MK-4: Found in animal-based foods and has a short lifespan in the body.
- MK-7, MK-8, MK-9: Found in fermented foods and some supplements. These stay in the body longer, offering extended benefits.
How It Works:
Vitamin K2 activates proteins such as osteocalcin (which strengthens bones) and matrix GLA protein (which protects blood vessels). Without enough K2, these proteins cannot function properly, leading to issues with calcium balance in the body.
Benefits of Vitamin K2
Vitamin K2 is key to good health. Here are some of its most significant benefits:
Vitamin K2 strengthens bones by activating a protein called osteocalcin. This protein helps calcium stick to bones, making them denser and less likely to break. It is especially helpful for older people and those at risk of osteoporosis, a condition that weakens bones. Taking K2 regularly can help keep bones strong and healthy over time.
Because it prevents calcium from accumulating in your arteries, vitamin K2 is excellent for your heart. This stops the arteries from narrowing and hardening, which can result in heart disease. K2 is a crucial component for your heart since it can increase artery flexibility and enhance general heart function.
Vitamin K2 helps keep your teeth strong by making sure your body uses calcium properly. It also helps build dentin, the tough layer under your enamel that protects your teeth. By supporting good calcium use, K2 makes teeth less likely to decay or weaken.
Vitamin K2 works with vitamin D to control calcium in the body, ensuring it goes to the bones where it’s needed. This dynamic teamwork strengthens bones and helps prevent brittle, weak bones, such as those seen in osteoporosis. For people at risk, getting enough K2 and vitamin D can make a big difference.
Signs of Vitamin K2 Deficiency
Vitamin K2 deficiency is more common largely because it is not abundant in our everyday diet. A lack of K2 can lead to serious health issues over time.
Signs of Deficiency:
- Weak bones or frequent fractures.
- Tooth decay or dental issues.
- Hardening or stiffening of arteries (atherosclerosis).
- Increased risk of bleeding or bruising.
- Poor wound healing.
Who is at Risk?
- Those with a diet that lacks fermented foods or animal-based products are at a higher risk since these are the main dietary sources of K2.
- Individuals with digestive disorders such as Crohn’s disease, celiac disease, or other conditions that impair nutrient absorption are also vulnerable. These conditions can make it difficult for the body to absorb fat-soluble vitamins like K2.
- Additionally, people taking long-term antibiotics or medications that interfere with vitamin absorption may struggle to maintain adequate levels of K2. This is because such treatments can disrupt the gut microbiome, which plays a role in producing small amounts of K2.
Sources of Vitamin K2
Vitamin K2 is not as widely available in foods as K1, but it can be found in certain animal products and fermented foods. Here are its best sources:
Food Sources:
- Fermented Foods:
- Natto (fermented soybeans) – richest source of K2.
- Sauerkraut and kimchi (in smaller amounts).
- Animal-Based Foods:
- Liver and organ meats.
- Egg yolks.
- Cheese, especially hard and aged varieties like Gouda and Swiss.
- Other Sources:
- Fatty fish like salmon or mackerel.
- Butter and cream from grass-fed cows.
Supplements:
For those who don’t get enough from their diet, vitamin K2 supplements are an option. These are often combined with vitamin D for improved absorption and effectiveness. Look for MK-7 or MK-4 forms for best results.
Conclusion
Vitamin K2 might not get the spotlight it deserves, but it is crucial for maintaining strong bones and a healthy heart. It works hand-in-hand with calcium and vitamin D to keep help body functioning properly. By including more K2 in your diet through foods like fermented products, organ meats, and supplements, you’re providing the right tools for your body to thrive.
But along with a proper diet, good health insurance plans can support regular check-ups and treatments. It is one more way to safeguard your overall well-being and live a stress-free life.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.