Vitamin K2 is believed to play a role in cardiovascular health, particularly in preventing the calcification of arteries. Here’s how it works:
Calcium Regulation:
Vitamin K2 activates matrix GLA protein (MGP), which inhibits the deposition of calcium in the arteries. This helps prevent arterial calcification, a major risk factor for cardiovascular disease.
Osteocalcin Activation:
Vitamin K2 activates osteocalcin, a protein that binds calcium in the bones and teeth. This helps keep calcium out of the arteries and deposits it in the bones where it belongs.Reduction of Inflammation: Some studies suggest that Vitamin K2 may reduce inflammation, which is another contributing factor to arterial health.
Improved Endothelial Function:
There is evidence that Vitamin K2 can improve the function of the endothelium, the inner lining of blood vessels, thus supporting overall vascular health.While these mechanisms suggest that Vitamin K2 can be beneficial for heart health, it’s important to note that more research is needed to fully understand its effects and to establish concrete recommendations. Always consult with a healthcare provider before starting any new supplement regimen.
Vitamin K2 can be obtained from various dietary sources and supplements.
Here are the best sources and ways to maximize its benefits:
Best Sources of Vitamin K2 Fermented Foods:
Natto:
A traditional Japanese food made from fermented soybeans, which is particularly high in menaquinone-7 (MK-7), a form of K2.
Fermented dairy products:
Certain cheeses (e.g., Gouda, Jarlsberg, and Brie) and yogurt contain K2 due to the fermentation process.
Animal Products:
Liver and other organ meats: Particularly from grass-fed animals.Egg yolks: Especially from free-range or pastured chickens.Butter and ghee: From grass-fed cows.Meat:Chicken: Especially dark meat.Beef: Particularly from grass-fed cows.
How to Use Vitamin K2 to Fully Benefit from Its Goodness 
Dietary Incorporation:
Regularly include K2-rich foods in your diet. Fermented foods and grass-fed animal products are excellent sources.
Balance with Vitamin D and Calcium:
Vitamin D: Ensures calcium absorption.Calcium: Essential for bone health. K2 helps direct calcium to bones and away from arteries.Consider a balanced diet or supplements that include both Vitamin D and calcium along with K2.Supplementation: If dietary sources are insufficient, consider K2 supplements. Common forms include MK-4 and MK-7:MK-4: Typically has a shorter half-life and might require multiple doses throughout the day.MK-7: Has a longer half-life, often requiring only one dose per day.
Consistent Intake:
Ensure regular and consistent intake of K2 to maintain its levels in the body. Since K2 is fat-soluble, taking it with meals containing fat can improve absorption.
Consult Healthcare Provider:
Before starting any new supplement, especially if you are on medications like blood thinners, consult with a healthcare provider to avoid potential interactions.By incorporating a variety of these sources and maintaining a balanced intake, you can optimize the benefits of Vitamin K2 for your cardiovascular and overall health.
Foods Best in Vitamin K2:
Here is a list of foods that are rich in Vitamin K2:
Fermented Foods
Natto:
A Japanese fermented soybean dish, extremely high in K2 (especially MK-7).
Fermented Cheeses:
Certain cheeses such as Gouda, Jarlsberg, and Brie.
Sauerkraut:
Fermented cabbage can contain K2, though in smaller amounts compared to natto and cheeses.
Animal Products :
Liver and Other Organ Meats: Particularly from grass-fed animals.
Egg Yolks:
Especially from free-range or pastured chickens.Butter and Ghee: From grass-fed cows.
Chicken:
Especially dark meat such as thighs and drumsticks.
Beef:
Particularly from grass-fed cows.
Dairy Products Full-fat Yogurt:
Especially if fermented.
Full-fat Milk:
From grass-fed cows.
Cream and Butter:
From grass-fed sources.
Other Sources Kefir:
A fermented milk drink.
Kimchi:
A Korean fermented vegetable dish, though the K2 content can vary.Including a variety of these foods in your diet can help ensure you get sufficient amounts of Vitamin K2.
If you have dietary restrictions or preferences that limit your intake of these foods, you might consider a Vitamin K2 supplement after consulting with a healthcare provider.
_1.jpg)
Posts
