Vitamin K2
What is Vitamin K2?
Vitamin K is a fat-soluble vitamin that plays a crucial role in the body's blood clotting process and bone health.
There are two main types of vitamin K:
- Vitamin K1 (phylloquinone): This type is found mostly in plant foods, especially green leafy vegetables like spinach and kale (1)(2).
- Vitamin K2 (menaquinones): This type is produced by bacteria in the gut and is also found in some animal-based and fermented foods (3).
Here are some key functions and benefits of vitamin K:
- Blood clotting: Vitamin K is essential for the production of clotting factors in the liver, which help the blood to clot and prevent excessive bleeding (5).
- Bone health: Vitamin K is involved in the production of proteins, including osteocalcin, which is necessary for maintaining strong and healthy bones. Some studies have shown that higher vitamin K intakes are associated with a lower incidence of hip fractures and low bone density (1)(3).
- Other potential benefits: Vitamin K may help ease morning sickness, protect cognitive (mental) ability, reduce the risk of cardiovascular disease and death, and act as an antioxidant that could be a key in preventing Alzheimer's disease and other conditions. However, more research is needed to confirm these potential benefits (1).
Recommended ratio between Vitamin D and Vitamin K2:
Summary:
The recommended daily intake of vitamin K varies by age and sex. Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight (2). Most people can meet their vitamin K needs by eating a balanced diet that includes a variety of food sources. If you suspect a vitamin K deficiency, talk to your healthcare provider about next steps. Symptoms and a blood test can confirm the diagnosis and guide treatment (1).
Citations:
(1) https://health.clevelandclinic.org/vitamin-k/
(2) https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
(3) https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
(4) https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
(5) https://medlineplus.gov/ency/article/002407.htm
(6) https://lpi.oregonstate.edu/mic/vitamins/vitamin-K