Vitamin K2 is a lesser-known but essential nutrient that plays a crucial role in maintaining our overall health. While most people are familiar with the benefits of vitamin K1, which is found in leafy greens and other plant-based foods, vitamin K2 is often overlooked. In this article, we will explore the recommended daily intake of vitamin K2 and why it is important to include it in your diet.
The Basics of Vitamin K2
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that is primarily found in animal-based foods and fermented products. It is produced by bacteria in the gut and can also be obtained through dietary sources.Unlike vitamin K1, which is primarily involved in blood clotting, vitamin K2 has a more diverse range of functions in the body. One of the main roles of vitamin K2 is to activate proteins that help regulate calcium levels in the body. This is important because calcium is essential for strong bones and teeth, but too much calcium can lead to the calcification of soft tissues, such as arteries and joints. Vitamin K2 helps ensure that calcium is properly utilized and directed to where it is needed most.
The Recommended Daily Intake of Vitamin K2
The recommended daily intake of vitamin K2 varies depending on age and gender. According to the National Institutes of Health (NIH), the adequate intake (AI) for adults aged 19 years and older is 120 micrograms (mcg) for men and 90 mcg for women.For children, the AI ranges from 10-75 mcg depending on age. It is important to note that these recommendations are based on healthy individuals with no underlying health conditions. If you have a deficiency or are at risk for certain health issues, your healthcare provider may recommend a higher intake of vitamin K2.
Food Sources of Vitamin K2
As mentioned earlier, vitamin K2 is primarily found in animal-based foods and fermented products. Some of the best sources include:- Grass-fed dairy products: Milk, cheese, and butter from grass-fed cows are excellent sources of vitamin K2. This is because cows that graze on grass have a higher concentration of vitamin K2 in their milk and dairy products compared to grain-fed cows.
- Egg yolks: Egg yolks are another good source of vitamin K2. Be sure to choose eggs from pasture-raised chickens for the highest nutrient content.
- Fermented foods: Fermented foods like sauerkraut, kimchi, and natto (a traditional Japanese dish made from fermented soybeans) are rich in vitamin K2.
- Organ meats: Organ meats, such as liver and kidney, are also good sources of vitamin K2.
The Importance of Vitamin K2 for Bone Health
Vitamin K2 is essential for maintaining strong and healthy bones.It works in conjunction with other nutrients, such as calcium and vitamin D, to ensure that calcium is properly utilized and directed to the bones. Without enough vitamin K2, calcium can build up in soft tissues, leading to conditions like osteoporosis and osteoarthritis. In fact, a study published in the Journal of Bone and Mineral Research found that individuals with higher levels of vitamin K2 had a lower risk of hip fractures compared to those with lower levels. This is because vitamin K2 helps activate a protein called osteocalcin, which is responsible for binding calcium to the bones.
The Link Between Vitamin K2 and Heart Health
Aside from its role in bone health, vitamin K2 also plays a crucial role in heart health. As mentioned earlier, vitamin K2 helps prevent calcium from accumulating in soft tissues, including the arteries.This is important because calcification of the arteries can lead to heart disease and stroke. A study published in the Journal of Nutrition found that individuals with higher levels of vitamin K2 had a lower risk of coronary heart disease compared to those with lower levels. This is because vitamin K2 helps keep calcium out of the arteries and directs it to the bones where it is needed.
Supplementing with Vitamin K2
While it is always best to obtain nutrients through whole foods, some individuals may benefit from supplementing with vitamin K2. This is especially true for those who follow a plant-based diet or have certain health conditions that may affect their absorption or utilization of vitamin K2. When choosing a vitamin K2 supplement, look for one that contains the MK-7 form, as this has been shown to have a longer half-life in the body compared to other forms. It is also important to consult with your healthcare provider before starting any new supplements.The Bottom Line
Vitamin K2 may not be as well-known as other vitamins, but it plays a crucial role in maintaining our overall health. From bone health to heart health, this nutrient has a diverse range of functions in the body.By including vitamin K2-rich foods in your diet or supplementing with a high-quality supplement, you can ensure that you are meeting the recommended daily intake and reaping the benefits of this essential nutrient.
