THE vitamin K2 is one of the great allies of bone and cardiovascular health. When combined with the vitamin D3, its positive effects on calcium metabolism become even more relevant. But after all, What is vitamin K2 for?, how it acts on the body and where can we find it? This article answers these questions and provides all the essential information on the subject.
Summary
Explanatory video about the benefits of Vitamins K2 and D3:
What is vitamin K2 and what is it for?
THE vitamin K2 is a form of vitamin K what plays an essential role in the calcium regulation in the body. Different from vitamin K1, which operates mainly in blood clotting, K2 is involved in directing calcium to bones and teeth, preventing it from accumulating in the arteries and blood vessels.
This vitamin is known for activate osteocalcin, one protein that helps in calcium fixation in bones, and the MGP (matrix Gla protein), which prevents arterial calcification. Thus, it is fundamental for the maintaining bone and cardiovascular health.
What is the difference between vitamin K1 and vitamin K2?
While the vitamin K1 is present in green leafy vegetables and its main function is to blood clotting, the vitamin K2 acts mainly in bone and heart health. K2 is also more effective in prevention of arterial calcification and is present in fermented foods and of animal origin.
Furthermore, the vitamin K2 has different subtypes, being the MK-7 one of the most studied and with the greatest bioavailability.
What are the main health benefits of vitamin K2?
- Bone health: Help in calcium fixation in bones, preventing diseases such as osteoporosis.
- Cardiovascular health: Reduces the risk of arterial calcification, keeping the blood vessels flexible.
- Calcium metabolism: Works together with the vitamin D3 in the correct distribution of calcium in the organism.
- Prevention of cardiovascular diseases: By reducing the arterial stiffness, contributes to the prevention of heart disease.
THE vitamin D3 helps in the absorption of calcium from food. However, without the vitamin K2, that calcium can be deposited in the wrong places, as arteries and soft tissue. The K2 directs calcium to bones and teeth, acting in synergy with D3 and maximizing the benefits for bone and cardiovascular health.
How does vitamin D3 work together with vitamin K2?
THE combined supplementation of vitamin D3 and K2 is recommended by several health professionals to ensure the adequate use of calcium in the body.
What is MK-7 and why is it important?
MK-7 is one of the forms of vitamin K2, known as menaquinone-7. This form has longer half-life in the body and therefore remains active longer. This increases its effectiveness in activation of osteocalcin and MGP proteins, becoming the most recommended way to supplementation.
What foods are rich in vitamin K2?
THE vitamin K2 can be found mainly in fermented foods and of animal origin. See some sources:
- Natto (fermented soybeans): highest concentration of vitamin K2 among natural foods.
- Aged cheeses: gouda, edam, brie and emmental.
- Chicken liver: excellent animal source.
- Egg yolks: contain small amounts.
- Grass-fed meats: have a higher concentration of K2.
Where to find vitamin K2 supplements?
You supplements of vitamin K2 are widely available in pharmacies, health food stores and online. It is common to find supplements that combine vitamin K2 with D3 and magnesium, enhancing the absorption and effect of calcium.
Before starting the supplementation, consult a health professional to check the recommended dosage and possible drug interactions.
What are the symptoms of vitamin K2 deficiency?
THE vitamin K2 deficiency It can manifest itself silently, but over time it can lead to:
- Weakening of bones
- Increased risk of fractures
- Calcification of arteries
- Cardiovascular problems
- Excessive bleeding (associated with low vitamin K in general)
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What is the recommended daily intake of vitamin K2?
There is not one yet official recommendation for vitamin K2 separately, but experts suggest an intake of 90 to 120 mcg per day for healthy adults. In cases of supplementation, the dosage may vary depending on the form (MK-4 or MK-7) and individual needs.
Who should take vitamin K2?
THE vitamin K2 supplementation can be indicated for:
- People with osteoporosis or family history
- Individuals who take vitamin D3 regularly
- Elderly people at risk of cardiovascular disease
- Women in menopause
- People with diets poor in fermented foods or foods of animal origin
Can vitamin K2 cause side effects?
THE Vitamin K2 is considered safe for most people, but like any supplement, it can cause adverse effects in isolated cases. Some people may experience:
- Allergic reactions
- Interaction with anticoagulants (such as warfarin)
Therefore, it is important to always consult a health professional before to start using it.
Conclusion: all the benefits of vitamin K2 and how to include it in your routine
THE vitamin K2 and essential for bone and cardiovascular health, acting together with the vitamin D3 in calcium metabolism. It can be obtained through food, mainly in fermented foods and of animal origin, or via supplements.
To the include the vitamin K2 in your routine with professional guidance, it is possible prevent problems such as osteoporosis, arterial calcification and improve the absorption of essential nutrients.
Key Points to Remember
- THE vitamin K2 regulates calcium in the body, directing it to the bones.
- It acts in synergy with the vitamin D3, enhancing its effects.
- Prevents arterial calcification and contributes to the cardiovascular health.
- It can be found at natto, fermented cheeses, liver and supplements.
- Shape MK-7 is the most stable and bioavailable.
- Consult a professional before starting supplementation.
FAQ – Frequently Asked Questions About Vitamin K2
What is vitamin K2?
It is a form of vitamin K that acts in the calcium metabolism, important for bones and blood vessels.
Is vitamin K2 the same thing as vitamin K1?
No. The K1 acts in blood clotting, while the K2 is most closely related to bone and arterial health.
Can I take vitamin K2 with D3?
Yes, the combination is beneficial and widely recommended.
Does Vitamin K2 have contraindications?
He can interact with anticoagulants. Always see a doctor.
Where to find vitamin K2?
In natto, aged cheeses, chicken liver and nutritional supplements.
Is MK-7 better than MK-4?
It depends on the objective, but the MK-7 has a longer action time in the organism and better overall absorption.
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