Vitamin K2 – The Versatile Vitamin
Vitamin K2 is the lesser known but most versatile vitamin needed by our body. Longevity researchers believe that, life can be prolonged to 120 years. If you want to live this long, consuming certain vitamins and mineral may help you live longer and a healthier life. Vitamin K2 is one of those vitamins, that has a role in helping us live a healthier and longer life.
Vitamin K2 is an essential nutrient for our body. It plays several important roles. In fact, some researchers believe that it is a missing link between diet and several of the deadly chronic diseases.
Vitamin K2 is a fat-soluble vitamin. It is produced in small amounts by healthy intestinal bacteria, but it must be primarily gained from the diet or supplements.
Vitamin D and K2 work together
Vitamin D is required for the optimal functioning of vitamin K2.
As already discussed in my previous article we are aware that Vitamin D helps in the absorption of calcium from the gut. However, Vitamin D does not do anything else with the calcium. It is the vitamin K2’s job to decide where calcium will be deposited.
Vitamins D3 and K2 work synergistically to carry and deposit calcium to the teeth and bones where it can be properly deposited.
Without vitamin K2, the body’s calcium may not be used by the body to build your bones and teeth. In case of lack of vitamin K, it may end up calcifying the arteries thereby leading to heart diseases. If you have a patient with osteopenia, providing vitamin D alone does not really help. Sufficient amount of Vitamin K2 is also required for the calcium to be deposited in the bones.
Everybody is on calcium supplements and Vitamin D supplements but people are not getting enough vitamin K2, especially the vegetarians. Therefore, vitamin k2 supplements are also essential.
Vitamin K1 vs Vitamin K2
Vitamin K2 is closely related to vitamin K1. Both the nutrients are important for human health. It is to be noted that each has a different role to perform in the body.
Vitamin K1 is primarily found in plants. In our body it is primarily responsible for blood clotting. Vitamin K2 on the other hand is found in animal-based foods and plays a role in bones and heart health.
Diet rich in this nutrient is mainly meat-based diet.
Benefits of Vitamin K2
The following are the benefits of Vitamin K2 to our body:
Promotes a healthy cardiovascular system
Studies have shown that this nutrient can reduce the risk of coronary heart disease by nine percent for every 10 micrograms consumed daily.
Vitamin K2 helps in removal of calcium deposits from the arteries. This reduces arterial stiffness. Thus, it helps to maintain elasticity in the arteries which is essential for proper blood flow. It also prevents fatty material from getting deposited in the arteries.
Help build strong bones
Vitamin K2 activates a protein called osteocalcin which helps in binding of calcium to the bones. It increases the bone mineral density. These actions in turn provide us with good bone health and reduce the risk of fractures.
It has been observed in a medical study, that the intake of vitamin K2 reduced spinal injury instances by 60 percent, hip injuries by 77 percent and non-spinal injuries by 81 percent.
May help to prevent cancer
Vitamin K2 contains anti-cancer properties. In one study a 63% reduction rate in prostate cancer was observed. It also promotes overall survival rate and reduced recurrence of liver cancer.
Improves insulin sensitivity
Vitamin K2 is present in high concentration in pancreas. Here it regulates the secretion of Insulin. It tries to prevent the excessive release of Insulin. Insulin is a hormone that helps the body in regulating and maintaining the blood sugar levels.
When insulin sensitivity is impaired, it can lead to Type 2 diabetes. Vitamin K2 supplementation improves insulin sensitivity, thus helping the body in maintaining healthy blood sugar levels. In a study a group of men who were given vitamin K2 for four weeks, showed improved insulin sensitivity.
Reduces inflammation
Inflammation is a common issue that can lead to various health problems like Arthritis, Crohn’s disease and Asthma.
High intake of vitamin K2 has been shown to help in reducing the inflammation.
In a study on rheumatoid arthritis, the results showed that vitamin K2 has the potential to reduce inflammation and improve symptoms of the disease continuously.
Prevention of varicose veins
Varicose veins is another common problem in pregnant mothers and in the aged. Varicose veins appear as bluish ropes or threads on your legs. The legs become swollen and they can produce dark pigmentation around ankles.
Vitamin K2 has been shown to help prevent the occurrence of varicose veins. By preventing calcification in the arteries, it improves circulation and thus helps in the prevention of varicose veins and related thrombosis problems.
Promotes brain function
Vitamin K2, helps in maintaining the proper blood circulation in the micro capillaries of the brain.
With age the abilities of our brain such as memory, focus, learning and other such activities start to decline. Some people in old age get affected by diseases that cause problems with memory, thinking, and behavior, such as the Alzheimer’s disease. A study has shown that the risk and rate of progression of Alzheimer’s disease can be decreased by supplementation with vitamin K2.
So consume more vitamin K2 to keep your brain healthy as you age.
Promotes healthy skin
Skin is the largest organ in the human body. It is essential to maintain healthy skin for your overall health. Skin is composed of collagen and elastin, two proteins essential for the health of skin.
In case of shortfall in vitamin K2 in our body, elastin is calcified leading to the development of signs of aging in our skin such as wrinkles. Consuming more vitamin K2 in your diet, will help you in maintaining youthful and healthy skin.
We already discussed the role of Vitamin C in wrinkle formation in the article on Vitamin D.
Vitamin K2 and dental health
Prevention of Cavities
Vitamin K2 is present in high concentration in our saliva. It activates octocalcin a protein essential for dental health. It helps to promote calcium absorption and prevents demineralization of the teeth. Demineralization of teeth can lead to cavities.
Dentin Formation
It is also needed by us for producing Dentin, a calcium-containing tissue found under the tooth enamel. Vitamin K2 also reduces inflammation and bleeding in the gums.
Proper teeth development in fetus
Calcium and Vitamin K deficiency in pregnant females leads to malformed or weakened teeth in the fetus.
Slows Tooth Degradation
Vitamin K2 slows down the rate of tooth loss that occurs with increasing age.
Leads to Normal Facial Structure
Vitamin K2 is extremely important during fetal development. When mothers don’t consume enough of this vitamin, the nasal cartilage of the fetus is calcified too early and can lead to undergrowth of the bottom third of the face.
While the advanced stages of this condition are rare, you probably see less severe cases every day – children with teeth that clearly don’t fit in their oral cavity, leading to displaced teeth. That is caused by vitamin K2 deficiency during fetal development.
Role of Vitamin K2 in prevention of cavities
Vitamin K2 helps in the prevention of cavities in 2 ways:
- Builds New Dentin
- Kills cavity causing bacteria
Builds New Dentin
Osteocalcin as already discussed is activated by vitamin K2. It helps in the formation of dentin (calcified tissue under the tooth enamel). This growth of new dentin is helpful in preventing the development of cavities.
Kills Cavity-Causing Bacteria
There are trillions of bacterias in our mouth. Some of them are good and some bad for us. Sometimes the harmful, bad bacteria increase to become more than the good ones. Harmful bacteria lead to cavities, gum disease, and other issues. Vitamin K2 supplementation reduces the cavity-promoting bacteria by up to 95%.
Supplementing Vitamin K2 through diet
Following is a list of foods, highest in vitamin K2:
- Natto—1103.4 micrograms
- Goose liver pate—369 micrograms
- Hard cheeses—76.3 micrograms
- Soft cheeses—56.5 micrograms
- Goose leg—31 micrograms
- Egg yolk—15.5 micrograms
- Butter—15 micrograms
- Chicken liver (raw)—14.1 micrograms
- Chicken liver (pan-fried)—12.6 micrograms
- Cheddar cheese—10.2 micrograms
For vegans who want more K2, the best source is natto. It is a slimy, stinky fermented soy product, which is not good in taste. Therefore, it is best for vegetarians to get Vitamin K2, through supplements i.e. through tablets.
Signs and Symptoms of Vitamin K2 Deficiency
Vitamin K2 specific blood tests are not yet easily available.
There are some signs and symptoms that may point to a vitamin K2 deficiency. These are:
- Plaque buildup in arteries
- Develop kidney stones
- Frequently get cavities
- Required braces as a child
- Are insulin resistant
- Often break or fracture bones
- Have varicose veins
Without proper tests, there is no definitive way to detect K2 deficiency. There is no harm in supplementing vitamin K2, and there is no known upper limit for this vitamin. These Vitamin K2 supplements will improve your health.
Note: This information is provided for educational and informational purposes only and does not constitute providing medical opinion.
About the Author
Dr. Ashok Birbal Jain, MD is an eminent Physician of Wardha, India, with four decades of active practice. He graduated from MGIMS, Sewagram, Maharashtra. His research study during M. D. was on Heart-Lung problems. He is the Executive Director of Center for Diabetes Heart & Asthma Care (CDHAC)
Along with his spouse Dr. Aruna A Birbal Jain, MD an eminent Pathologist, he has authored many books. Their books reflect their vast experience in early detection and managing various health problems.
He is a voracious reader and has vast knowledge. Dr. Ashok has a strong hold on holistic sciences of Homeopathy, Yoga, Ayurveda and Reiki also.
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