This Vitamin Could Be the Key to Stronger Bones and a Healthier Heart
Foods Rich in Vitamin K2
If you checked out the last blog, you read about the importance of Vitamin D for strong bones and a healthy immune system. Vitamin C is likely your go-to vitamin during cold and flu season for antioxidant support. But what about Vitamin K2? Vitamin K plays a role in your overall health, affecting everything from your bones to your heart.
While many people group all Vitamin K, K1 and K2 are structurally different and perform distinct jobs in the body. Vitamin K1 is primarily involved in blood clotting, while Vitamin K2 has a unique set of benefits that are gaining significant attention.
Let's talk about the powerful benefits of Vitamin K2 and show you exactly how to get more of it in your food choices to support general health.
What is Vitamin K2 and Why Do You Need It?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that helps your body use calcium effectively. Think of it as a traffic cop for calcium. Its main job is to direct calcium to the places where it belongs—like your bones and teeth—and keep it out of places where it can cause harm, such as your arteries and soft tissues.
Without enough K2, calcium can build up in your arteries, leading to a condition known as calcification, which hardens and narrows the blood vessels. This process is a major risk factor for heart disease. Vitamin K2 activates two key proteins, osteocalcin and matrix GLA protein (MGP), that are essential for managing calcium distribution. Osteocalcin helps bind calcium to your bone matrix, strengthening your skeleton, while MGP prevents calcium from depositing in your arteries and kidney stones. However, vitamin K2 needs vitamins A and D to support calcium regulation.
Signs of Vitamin K2 Deficiency
A lack of Vitamin K2 can have noticeable effects on your health. Deficiency symptoms may include weakened bones and a higher risk of fractures, as calcium is not properly deposited in your bone tissue. You might also experience arterial calcification, which can stiffen blood vessels and elevate your risk of heart disease. Additionally, inadequate K2 can lead to dental problems such as weaker teeth and increased susceptibility to cavities, because proper calcium utilization is critical for dental health.
Several factors can impact the body's ability to absorb or utilize vitamin K2 effectively. One of these factors is the sensitivity of vitamin K to heat and light, which can degrade its levels in food during cooking or storage. Additionally, eating low-fat foods may impair vitamin K2 absorption because consuming some fat stimulates bile production, which aids in nutrient absorption. Chronic antibiotic use is another contributing factor, as it disrupts the gut microbiome, which plays a role in synthesizing certain forms of vitamin K. Lastly, food preservatives have been shown to block the body's ability to absorb this crucial vitamin. These factors underline the importance of a balanced diet and mindful consumption to maintain adequate vitamin K2 levels.
The Powerful Health Benefits of Vitamin K2
By ensuring calcium goes where it's needed, vitamin K2 offers several profound health benefits.
Emerging research suggests that vitamin K2 may play a crucial role in supporting brain health. Studies indicate that this vitamin is involved in reducing oxidative stress and inflammation, both of which are linked to neurodegenerative conditions such as Alzheimer's and Parkinson's diseases. While more research is needed, it is promising to consider the potential of vitamin K2 in promoting cognitive function and protecting against age-related brain disorders.
Supports Strong Bones and Prevents Osteoporosis
Your bones are constantly being remodeled, with old bone being broken down and new bone being built. Vitamin K2 activates osteocalcin, the protein responsible for depositing calcium into your bone tissue.
Sufficient levels of K2 help improve bone mineral density and reduce the risk of fractures, particularly in postmenopausal women who are more susceptible to osteoporosis. By working in conjunction with Vitamin D, K2 ensures that the calcium you absorb is put to good use building a strong, resilient skeleton.
Promotes Cardiovascular Health
One of the most significant benefits of Vitamin K2 is its role in protecting your heart. It does this by activating the MGP protein, which inhibits calcium from accumulating in the walls of your arteries. Arterial calcification makes blood vessels stiff and is linked to an increased risk of heart attacks and other cardiovascular events.
Regular intake of Vitamin K2 can help keep your arteries flexible and clear, supporting healthy blood flow and reducing the strain on your heart. This makes it a vital nutrient for long-term cardiovascular wellness.
Enhances Dental Health
Just as Vitamin K2 helps build strong bones, it also plays a role in dental health. The protein osteocalcin is also present in dentin, the calcified tissue underneath your tooth enamel. By activating this protein, K2 helps support the structure and strength of your teeth.
While research is ongoing, its fundamental role in calcium metabolism suggests that adequate K2 intake is important for maintaining a healthy smile from the inside out.
5 Food Sources Rich in Vitamin K2
Unlike Vitamin K1, which is abundant in leafy green vegetables, Vitamin K2 is found primarily in animal products and fermented foods. Here are five of the best sources to add to your diet.
Natto: This traditional Japanese dish made from fermented soybeans is by far the richest source of Vitamin K2. A single serving can contain a massive amount of the MK-7 form of K2, which is highly bioavailable. While its strong flavor and sticky texture can be an acquired taste, its nutritional benefits are undeniable.
Hard and Soft Cheeses: Certain cheeses, particularly aged hard cheeses like Gouda and soft cheeses like Brie, are excellent sources of K2. The bacteria used in the fermentation process produce menaquinones.
Egg Yolks: Don't skip the yolk! Egg yolks from pasture-raised chickens are a good source of Vitamin K2. The amount of K2 can vary depending on the hen's diet, with chickens that roam freely and eat grass and insects producing more nutrient-dense eggs.
Butter and Ghee: Dairy products from grass-fed cows, such as butter and its clarified form, ghee, contain Vitamin K2. The cows convert the Vitamin K1 from the grass they eat into K2, which is then stored in their milk fat.
Dark Chicken Meat: Meats like chicken thigh and leg, as well as organ meats like liver, provide a good amount of Vitamin K2. Opt for poultry from pasture-raised sources for a higher nutrient content.
Final Thoughts
Vitamin K2 is a powerhouse nutrient that plays a crucial role in bone, brain, and heart health by guiding calcium to where it's needed most. By incorporating K2-rich foods like cheese, egg yolks, and grass-fed dairy into your meal plans, you can support your body's ability to maintain a strong skeleton and flexible arteries. As always, consider speaking with a healthcare professional or registered dietitian to determine the best approach for your individual health needs.