Vitamin K2 is a relatively recent discovery by science, which has for years been looked at as a mystery nutrient, albeit essential. This is a sub-type of vitamin K, which in turn was first discovered as koagulationsvitamin. It was called so since it was found to be responsible for the clotting of the blood. Later research suggests that the vitamin K2 & K2 supplements are important for regulating calcification in the bones and arteries.
Benefits and Uses of Vitamin K2 Supplements
The group identified as vitamin K2 is also known as menaquinones. Based on their slightly varying chemical structures, they are identified as MK-4 to MK-13. While it is often pointed out that a restrictive, defined diet might not supply enough vitamin K2 and thus K2 supplements can be used, there are several food sources of which can be included in the diet. The most popular dietary sources of vitamin K2 include natto i.e. fermented soybeans, cheese, and meat like chicken, duck, & beef, especially the liver. [1]
Vitamin K2 or menaquinone is one of three types of vitamin K. Photo Credit: Shutterstock
However, there are more specific concerns about the adequate supply of vitamin K2 through only the present-day dietary structures prevalent in some regions. On the basis these concerns, vitamin K2 supplements are now gaining popularity. The most important benefits of vitamin K2 supplements include the following: [2]
Improve bone health
While vitamin K2 was not always known as a nutrient for bone health, its importance is now recognized. It is certainly important as it supplements the functions of calcium and vitamin D, as noted by a study published in the Journal of Nutrition and Metabolism. It is helpful in maintaining healthy bone mineral density. [3]
Prevent calcification of the blood vessels
On the other hand, it plays a crucial role in preventing the calcification of arteries and veins. Overall, vitamin K2 directs and supervises the deposition and absorption of calcium and the right minerals for the bones.
May lower the risk of coronary heart disease
By managing the calcium deposition on the blood vessels, vitamin K2 might also be helping you avoid the coronary heart diseases caused by calcium deposition in the arteries.
Apart from this, vitamin K2 can also help with:
- Help in reducing post-menopause bone deterioration
- Help manage osteoporosis [4]
- Reduce the risk of fractures [5]
While there is a need for further research regarding its effectiveness, this vitamin is also said to have a positive effect on maintaining kidney health. [6]
Side Effects of Vitamin K2 Supplements
According to the NIH Office of Dietary Supplements, vitamin K2 has low levels of toxicity and there are no reported side effects of vitamin K2 supplements.
However, there is a risk of vitamin K2 supplements interfering with your ongoing medications. If you already using any of the following drugs, you ought to consult your doctor before adding K2 supplements to your diet.
- Anticoagulants such as warfarin, tioclomarol, phenprocoumon, and acenocoumarol
- Weight-loss aids such as orlistat
- Cholestyramine, colestipol, and other such bile acid sequestrants used to reduce cholesterol levels
- Antibiotics
Best Vitamin K2 Supplements
Vitamin K and its subtypes are a relatively new discovery and details about their significance in human diet and health are being brought to light through research. Vitamin K supplements are increasingly becoming popular since the vitamin is might not be easily available in the present-day diets in most countries. Here are some of the vitamin K2 supplements available online and over the counter. [7]
- Now Foods VitK-2 100mcg
- Sports Research plant-based K2+D3 2-in-1 support
- Jarrow Formulas MK-7 180 mcg
- California Gold Nutrition Full Spectrum Vitamin K2
- Metagenics D3 5000 + K
Note: Please consult with your doctor before adding any multivitamin or vitamin supplement to your diet.
