Vitamin K2 Foods And Benefits

Another study in 16,057 women found that participants with the highest intake of vitamin K2 had a much lower risk of heart disease: For every 10 mcg of K2 they consumed per day, the risk of heart disease was reduced by 9%. These cultures show an extremely low incidence of osteoporosis, heart disease, cancer and tooth decay. Dietary sources of vitamin K2 include meat, egg yolks, dairy products, and natto, a traditional Japanese dish made from fermented soy. In the Rotterdam Study, scientists analyzed the vitamin K1 and K2 intake of 4,807 Dutch women and men over the age of 55 over a 10-year period. They found that taking vitamin K2 (about 25 μg/day) reduced the risk of dying from heart disease by 57%.

If a patient taking blood thinners wants to include vitamin K-rich foods (healthy foods!) in their diet or take a supplement with vitamin K1 or K2, they should first inform their doctor. The healthcare provider will check the main biomarkers for blood clotting and adjust the medication accordingly. Evidence from clinical trials on the effect of vitamin K on cardiovascular disease is small but growing. While the results are mixed, that’s partly because the research designs are also mixed. Some clinical trials support the beneficial role of vitamin K in the fight against calcification and atherosclerosis; others don’t. Future, well-designed clinical evidence will be valuable in further informing the relationship between vitamin K and heart health.

It was discovered by a Danish scientist in 1929 (in fact, the K originally stood for “koagulation”). Blood vessels produce a protein called MGP, which prevents calcium from accumulating in their walls and potentially causing blockages; Vitamin K2 is essential for the formation of MGP. The Rotterdam study in 2004 evaluated the relationship between dietary intake of vitamin K and aortic calcification, heart disease and mortality from all causes. The population-based study was conducted over a 10-year period, including 4,807 men and women aged 55 years and older at the beginning.

However, the currently available studies are scarce; therefore, further research in these areas is needed. BMD of the lumbar vertebrae, hip and head of the femur have been used in most articles as a marker of the effect of vitamin K2 on bone. Some studies have also implemented testing techniques such as ELISA to assess serum OA levels in their subjects, and most of these studies reveal that natural vitamin k2 vitamin K2 helped reduce the concentration of ucOC in the blood. In 2015, Inaba et al. studied the direct effect of a daily intake of MK-7 on carboxylated CO levels. Unlike previous research, this study was able to directly compare the results between a group of postmenopausal women and a second group of healthy subjects aged 20 to 69 years, who both received different doses of vitamin K2.

These are then carboxylated by the cofactors γ-glutamylcarboxylcarboxlase and vitamin K. Vitamin K2 is largely found in animal sources and fermented foods; it is also produced by gut bacteria. It exists in both synthetic (MK-4, or menaquinone-4) and natural (MK-7, or menaquinone-7) forms. Vitamin K deficiency is rare in the United States, although the level of vitamin K intake is steadily decreasing and vitamin K is not found in the highly processed foods that are staples of the American diet. Many of the best food sources of vitamin K2 are also rich in saturated fats, which have been accused of contributing to heart disease without sufficient evidence to support this claim. Especially if they emphasize high-quality, grass-fed animal resources and pastures.

Talk to your healthcare provider about any medications and dietary supplements you are taking before starting vitamin K2 supplementation. But as we age, more bone can be lost than is replaced, leading to an increased risk of fractures. Calcium accumulation, especially around the heart, is a major risk factor for cardiovascular disease. Therefore, reducing calcium buildup in the arteries can help prevent heart disease and the risk of heart attacks. Most people can get enough vitamins by eating a healthy, balanced diet, and you can take vitamin supplements if you don’t get enough of them through whole foods.

Traditional cultures that consume non-Western diets eat many K2-rich foods, including organ meats and animal fats. The K2 in these foods is likely a major factor in the notable absence of so-called “civilizational diseases,” including heart disease, osteoporosis, diabetes, and various types of cancer. It is critical for heart health, the prevention of osteoporosis and the promotion of dental health. Several studies highlight the need for good levels of vitamin K2 such as MK-7 in supporting cardiovascular health and preventing the development of cardiovascular disease. An inverse relationship between dietary intake of menaquinone and myocardial infarction due to aortic calcification and sudden cardiovascular death has been demonstrated. When discussing bone health and osteoporosis prevention, most of us are familiar with the role calcium plays as a building block for strong bones and teeth.