Vitamin K2 is a crucial nutrient that plays an integral role in maintaining optimal levels of bone density, heart health, and many other vital functions in the human body.

Despite its importance, however, many people are unaware of this nutrient and the benefits that come with including it in their regular dietary habits. In this article, we will take a closer look at vitamin K2 and why it is essential for your health.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin that is necessary for blood clotting. There are two main types of vitamin K; vitamin K1 and vitamin K2.

Vitamin K1 is primarily found in leafy green vegetables, while vitamin K2 is found in animal products, fermented foods, and certain supplements.

What is Vitamin K2?

Vitamin K2, also known as menaquinone, is a type of vitamin K that is produced by bacteria in the gut. It is also found in certain animal products like egg yolks, liver, and cheese.

Vitamin K2 is known to play a critical role in regulating calcium levels in the body. It activates a protein called osteocalcin, which helps to build stronger bones.

The Health Benefits of Vitamin K2

Vitamin K2 has been studied extensively for its many health benefits. Here are a few of the most significant ways that vitamin K2 can impact your overall health:.

1. Improved Bone Health

Vitamin K2 plays an important role in regulating calcium levels, which is essential for the maintenance of healthy bones. Vitamin K2 activates osteocalcin, a protein that helps build strong bones and reduce the risk of fractures.

Studies have shown that supplementing with vitamin K2 can improve bone density and reduce the risk of osteoporosis.

2. Cardiovascular Health

Vitamin K2 has been shown to improve heart health by preventing the buildup of calcium in the arteries. This buildup, also known as arterial calcification, is a significant risk factor for heart disease and stroke.

Vitamin K2 activates a protein called matrix Gla protein, which helps to prevent the buildup of calcium in the arteries.

3. Improved Dental Health

Vitamin K2 also plays a role in maintaining healthy teeth. It is involved in the production of a protein called dentin, which is a vital component of your teeth.

Studies have shown that supplementing with vitamin K2 can improve dental health and reduce the risk of cavities.

4. Reduced Inflammation

Several studies have found that vitamin K2 has anti-inflammatory properties. It reduces the production of inflammatory markers and can improve overall health by reducing chronic inflammation in the body.

Food Sources of Vitamin K2

Vitamin K2 can be found in several dietary sources, including:.

Grass-fed meat and dairy products
Fermented foods like natto and sauerkraut
Egg yolks
Some types of cheese like gouda, cheddar, and brie
Supplements

How Much Vitamin K2 Do You Need?

There is no official recommended daily intake (RDI) of vitamin K2. However, studies have suggested that an intake of 50 to 100 micrograms per day is optimal for most people.

If you are interested in supplementing with vitamin K2, it is always best to speak with your healthcare provider first to determine the correct dosage for your individual needs.

Conclusion

Vitamin K2 is an essential nutrient that plays a vital role in maintaining optimal health. From improving bone density to preventing heart disease, vitamin K2 offers a wide range of benefits that should not be ignored.

By including vitamin K2-rich foods in your diet or taking supplements if necessary, you can improve your overall health and wellbeing.