Vitamin K2: The Secret to Healthy Bones and Heart
When talking about vitamins and their benefits for our health, most people immediately think of vitamin C for the immune system or vitamin D for healthy bones. But what about vitamin K2? You may have heard little about it, but know that its role in our body is crucial and its deficiency can have serious consequences. Often overlooked, vitamin K2 is one of the key factors for bone and vascular health, and its intake from food is something we should emphasize more.
What is Vitamin K2 and Why is it Important?
Vitamin K2 is one of the two main types of vitamin K, the other being vitamin K1. While K1 is primarily responsible for blood clotting, K2 plays a key role in calcium metabolism. Simply put, vitamin K2 helps direct calcium to the right parts of the body, such as bones and teeth, while preventing its deposition where it could be harmful, such as in the arteries.
Calcium is essential for bone health, but if not properly regulated, it can accumulate in the arteries and cause them to harden, leading to heart disease. Therefore, vitamin K2 is crucial for preventing osteoporosis and cardiovascular diseases. It may also play a role in preventing cancer and other chronic diseases.
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Where Can We Find Vitamin K2?
Vitamin K2 is naturally found mainly in animal products and fermented foods. If you do not consume enough of these foods, your intake of vitamin K2 may be insufficient. Among the richest sources of this vitamin is the traditional Japanese dish natto, which is made from fermented soybeans and is rich in K2 type MK-7.
Other good sources include fermented dairy products like gouda, brie, and camembert cheese, especially if they come from grass-fed cows. Vitamin K2 is also found in the meat of pasture-raised animals, particularly in organ meats like liver and heart, as well as in the fat of these animals. Egg yolks from free-range chickens or those fed natural feed have higher vitamin K2 content.
Another good source is butter from grass-fed cows, which we recommend selecting from small farmers or organic production.
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What is Your Daily Intake of Vitamin K2?
Have you ever thought about how much vitamin K2 you consume daily? Unfortunately, there is no precisely established daily dose for vitamin K2, as there is for vitamin C or D. However, experts recommend consuming at least 100 micrograms daily to maintain optimal health. For many people, it is challenging to reach this level solely through food, especially if their diet does not include enough of the aforementioned foods.
Vitamin K2 and Its Relationship with Other Nutrients
Vitamin K2 works closely with other key nutrients, such as vitamin D and calcium. Vitamin D helps increase calcium absorption from the intestine, while vitamin K2 ensures that this calcium is properly utilized and prevents its deposition in undesirable places, such as the arteries. This synergistic relationship means you should ensure sufficient intake of not only vitamin K2 but also vitamin D and calcium to achieve maximum health benefits.
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What Are the Consequences of Vitamin K2 Deficiency?
A deficiency in vitamin K2 can lead to several serious health problems. The most discussed is the increased risk of osteoporosis. Bones without sufficient vitamin K2 supply become more fragile and prone to fractures. This is especially problematic in the elderly population, where the risk of fractures is already heightened.
Another serious consequence of vitamin K2 deficiency is the increased risk of cardiovascular diseases. As mentioned, vitamin K2 helps regulate calcium accumulation in the arteries. Without sufficient K2, calcium can begin to harden the arteries, leading to atherosclerosis and increasing the risk of heart disease.
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Vitamin K2 in Modern Diets
In modern nutrition, it is becoming increasingly difficult to ensure sufficient intake of vitamin K2, especially with the growing popularity of vegan and vegetarian diets, which often lack animal products. This does not mean that a plant-based diet is bad, but it is important to know how to ensure an adequate intake of all necessary nutrients.
For those who do not regularly consume foods rich in vitamin K2, dietary supplements may be a suitable solution. When choosing them, it is important to select quality products containing the K2 form MK-7, which has a longer efficacy in the body. Vitamin K2 is crucial for maintaining health, particularly for supporting bone health, preventing heart diseases, and working synergistically with other vitamins.
Incorporating foods rich in K2 or considering supplements may be the path to a long and healthy life. Think about whether you are doing the maximum for your health, as prevention is always better than cure.
