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 vitamin K1, which is found in leafy greens and helps with blood clotting, vitamin K2 has its own unique benefits. It is responsible for regulating calcium levels in the body, which is important for bone health, heart health, and even dental health.
The Importance of Vitamin K2
Vitamin K2 is a fat-soluble vitamin that is produced by bacteria in our gut and can also be found in certain animal products such as grass-fed dairy and meat. However, due to modern farming practices and dietary changes, many people are not getting enough vitamin K2 in their diets.This deficiency can lead to various health issues, including osteoporosis, heart disease, and tooth decay. One of the main functions of vitamin K2 is to activate proteins that help regulate calcium levels in the body. Without enough vitamin K2, calcium can build up in the arteries and soft tissues, leading to an increased risk of heart disease. It also helps direct calcium to the bones and teeth, promoting strong and healthy bones and preventing tooth decay.
The Recommended Dosage of Vitamin K2
So, how much vitamin K2 do adults need? The recommended daily intake of vitamin K2 varies depending on age and gender. According to the National Institutes of Health (NIH), the recommended daily intake for adults over 19 years old is 120 micrograms (mcg) for men and 90 mcg for women. However, these recommendations may not be enough for optimal health.Some experts suggest that adults should aim for at least 180-200 mcg of vitamin K2 per day. This is because our bodies can only absorb a small amount of vitamin K2 at a time, and it is quickly used up in various bodily processes. It is also important to note that the recommended dosage of vitamin K2 may vary depending on an individual's health status and any medications they may be taking. For example, people with certain medical conditions, such as liver disease or malabsorption issues, may need higher doses of vitamin K2 to maintain adequate levels in their bodies.
Getting Enough Vitamin K2
While vitamin K2 can be found in some animal products, it can be challenging to get enough through diet alone. This is where supplementation comes in.Vitamin K2 supplements are widely available and come in various forms, including capsules, tablets, and liquid drops. When choosing a vitamin K2 supplement, it is essential to look for the MK-7 form. This is the most bioavailable form of vitamin K2 and stays in the body longer than other forms. It is also important to choose a reputable brand and follow the recommended dosage on the label. It is also worth noting that vitamin K2 works synergistically with other nutrients, such as vitamin D and calcium. Therefore, it is essential to maintain a balanced diet and ensure adequate intake of these nutrients for optimal health benefits.
Potential Side Effects of Vitamin K2
Vitamin K2 is generally considered safe for most adults when taken in recommended doses.However, like any supplement, there may be potential side effects for some individuals. These may include upset stomach, nausea, and diarrhea. It is also important to note that vitamin K2 can interact with certain medications, such as blood thinners. Therefore, it is crucial to consult with a healthcare professional before starting any new supplement, especially if you are taking any medications.
The Bottom Line
Vitamin K2 is an essential nutrient that plays a crucial role in maintaining our overall health. While the recommended daily intake for adults is 120-90 mcg, some experts suggest aiming for at least 180-200 mcg per day for optimal health benefits.Supplementation may be necessary to achieve these levels, but it is essential to choose a reputable brand and follow the recommended dosage. As always, it is best to consult with a healthcare professional before starting any new supplement.
