What is vitamin K2? Health benefits and value of the supplement

We hear a lot about vitamin K, but recently there has been a lot of noise around vitamin K2. But why is this the case and what is the difference between the two?

As a nutritionist, I try to make sure that all my clients get as much nutrients in their meals as supplements. Supplements are meant to help support a diet that does not replace an entire food group.

We still do not know if supplements are as bioavailable to the body as they say, and there are so many different types. Many synthetic supplements may react differently in the body compared to the actual food consumption because you are not eating a single nutrient, but a whole range of vitamins and minerals contained in this food that act together as co-factors.

Whole foods do not contain bulking agents, like most synthetic supplements. This is not to say that supplements may not be helpful in certain situations when someone is following a restrictive diet and is at high risk of nutrient deficiency, but many people think that a quick fix for a healthy lifestyle is to take a pill, which is unfortunately not the case. l & # 39; case.

Vitamin K is a fat-soluble vitamin, essential for the production of certain proteins, which promotes blood clotting and regulates calcium homeostasis for the regulation of bones. Fat-soluble vitamins are vitamins that are stored in the body, as opposed to the water-soluble vitamins that invade our system and come out when we pee, if we do not need it. Therefore, when you drink Berocca, you may receive water-soluble vitamins that are not needed. Therefore, you must be careful when taking fat-soluble vitamins A, E, D and K. They can easily become toxic if you consume them in large quantities.

What is the difference between vitamin K and vitamin K2?

Vitamin K1 contributes to bone health and blood clotting and is stored in the body. Vitamin K2 is involved in blood clotting and is a preferred communication agent that extracts calcium from the blood in the bone matrix in a process called bone remodeling. It's a process that helps renew our skeleton and prevent bored bone.

Extraordinarily, our entire skeleton is renewed every 7 to 10 years. Vitamin K2 also prevents calcium from accumulating in the walls of blood vessels – so it is especially important if you are taking calcium supplements.

How many vitamins K1 and K2 do we need?

Vitamin K1 deficiency is quite rare in adults because it is abundant in animal products and vegetables such as spinach, broccoli and asparagus.

Vitamin K2 is a bit more complicated. It has different side chains and different lengths such as K2-MK4, present in some meats, egg yolks and cheese, and K2-MK7 in meat and natto (an ancient Japanese food consisting of soybeans fermented) which is the only vegetarian source.

Natto is not much eaten in our Western diet today and research has suggested that many of us may have been deficient in K2.

However, vitamin K2 deficiency is difficult to measure. K2 does not drag in our blood, unlike other vitamins like vitamin D, where a quick blood test can highlight a deficiency. Vitamin K2 is expelled from the liver quickly out of the blood. Nutritionists and dieticians can also test the levels of MGP proteins in the body, which work with vitamin K2 as a marker. High levels usually mean that a vitamin K2 supplement may be needed.

Since 1950, vitamin K consumption has been steadily decreasing and, with modern manufacturing processes, there is currently concern that even a well-balanced diet may not provide enough vitamin K to meet the body's needs. Vitamin K2 is also non-existent in junk food, which is unfortunately part of the daily diets of many people.

So maybe there is a need for supplementation in K2? First, let me point out that if you or someone you know is on warfarin, vitamin K supplementation should not be taken without consulting your doctor.

There is also no Dietary Reference Value (DRV) for vitamin K2 in the UK, unlike vitamin K1. One study found that a dose of 32 mcg of K2 in the diet (3) reduces the risk of calcium build up in the blood vessels, which equates to an egg yolk.

People who follow a low-fat diet and take long-term antibiotics, cholesterol-lowering drugs, adults over 40, a vegan diet or a very restrictive diet are at risk of deficiency.

In these cases, it can be very beneficial to take K2 supplements. If you are also over 40 and taking calcium supplements, a vitamin K2 supplement can also be helpful in directing calcium to the right place.

How can I get more K2?

When I choose a supplement, I try to focus on whole food supplements, which do not use artificial auxiliaries or processing agents. Together Health has a good complement K2 MK7.

Want a dish to try to boost your levels? Try two boiled eggs in the morning and if you live adventures, try the natto on rice like in Japan!

SarahAnnMacklin.com