When it comes to vitamins, some take the cake and become the heroes. For example, vitamin C is known for immunity and vitamin D for bone health. Amid this spotlight, some of them like vitamin K2 remain in the shadows. Vitamin K2 is a very important nutrient and helps in keeping everything in our body running fine just as any other known vitamins.
Vitamin K2 forms part of the vitamin K group, which refers to a subset of fat-soluble vitamins. It involves blood clotting, bone and heart health, and it functions differently from its counterpart, K1 (which is primarily used in clotting blood). Vitamin K2 does its job by facilitating proteins that contribute to calcium sticking to your bones and teeth while preventing the settling of calcium inside arteries, possibly causing cardiovascular-related problems.
Health Benefits of Vitamin K2
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained why vitamin K2 is a big deal and what you should be eating to get enough of it. Here is everything he shared with us.
Also Read: Expert Shares How Vitamin K2 From Cow Ghee Helps In Bone and Heart Health
1. Bone Health
Vitamin K2 activates osteocalcin, a protein that binds calcium to the bone matrix. This makes bones stronger and less likely to break, especially in older adults.
2. Heart Health
Vitamin K2 activates matrix GLA-protein (MGP), which prevents arteries from calcifying. This reduces the risk of heart disease, which is the leading cause of death globally.
3. Dental Health
Vitamin K2 also plays a role in regulating calcium in your teeth, ensuring that the enamel is strong and less likely to decay.
4. Helps Improve Skin Elasticity
Some research shows that vitamin K2 can prevent ageing of the skin by preventing elastin, a protein that provides elasticity to the skin, from calcifying.
Also Read: Expert Shares Top Vitamin Deficiencies That Can Be Fatal And How to Overcome Them
Best Foods to Include in Your Diet for Vitamin K2
Contrary to vitamin K1, the predominant sources of vitamin K2 come from animal products and fermented foods. According to our expert, below are the highest dietary sources of vitamin K2:
1. Natto
This is the most traditional fermented soybean-based Japanese dish known for being highly concentrated with vitamin K2. In fact, it only requires a small portion to exceed the required daily dosage.
2. Cheese
Certain cheeses, especially aged varieties like Gouda and Jarlsberg, are high in vitamin K2. Dr Srivastav shared that its fermentation process increases K2 content.
3. Egg Yolks
Pasture-raised or free-range eggs have higher levels of vitamin K2 compared to conventionally raised eggs. Experts recommended adding egg yolks to your diet for a nutrient boost.
4. Grass-Fed Butter
Butter from grass-fed cows contains more vitamin K2 than butter from grain-fed cows. Use it sparingly to complement your meals.
5. Chicken and Goose Liver
Organ meats, for example, liver, are dense in nutrients and a good source of vitamin K2. They also are rich in other crucial nutrients such as vitamin A and iron which help support overall health.
How Much Vitamin K2 Do You Need?
“While there isn't an established daily recommended intake for vitamin K2, the most effective range appears to be between 100 and 200 micrograms a day for adults. This is because vitamin K2 is fat-soluble, serving foods rich in this vitamin with healthy fats can optimise its absorption,” Dr Srivastav highlighted.
Bottomline
Vitamin K2 is nutrition's best-kept secret! From building the bony structures of the body to protecting your heart, its benefits are too huge to be ignored. When you include K2-rich foods such as natto, cheese, or organ meats in your diet, you can take one step closer to better health. So, next time you do your meal planning, don't forget about this powerhouse nutrient.