Vitamin K2 is a lesser-known but essential nutrient that plays a crucial role in maintaining bone and heart health. As we age, our bodies become less efficient at absorbing and utilizing nutrients, making it even more important for older adults to ensure they are getting enough vitamin K2 in their diet or through supplementation.
The Importance of Vitamin K2 for Older Adults
Vitamin K2 is a fat-soluble vitamin that is primarily known for its role in blood clotting. However, it also plays a critical role in bone and heart health. Vitamin K2 works alongside calcium and vitamin D to ensure that calcium is properly deposited in bones and teeth rather than accumulating in soft tissues like arteries and joints. As we age, our bones become more fragile and prone to fractures.This is due to a decrease in bone density and strength, which can lead to conditions like osteoporosis. Vitamin K2 helps to maintain bone density by activating proteins that are responsible for building and maintaining bone tissue. Additionally, vitamin K2 has been shown to have a protective effect on the cardiovascular system. It helps to prevent the buildup of calcium in the arteries, which can lead to atherosclerosis and increase the risk of heart disease.
The Recommended Dosage of Vitamin K2
The recommended daily intake of vitamin K2 varies depending on age and gender. For adults over the age of 19, the recommended daily intake is 120 micrograms (mcg) for men and 90 mcg for women.However, these recommendations are based on the average healthy adult and may not be sufficient for older adults. According to experts, older adults may need higher doses of vitamin K2 to maintain optimal bone and heart health. A study published in the Journal of Nutrition found that adults over the age of 70 may need up to 500 mcg of vitamin K2 per day to achieve the same level of bone density as younger adults. Another study published in the European Journal of Nutrition found that a daily dose of 180 mcg of vitamin K2 for three years significantly reduced the risk of fractures in postmenopausal women with osteoporosis.
Factors That Affect Vitamin K2 Absorption
While the recommended daily intake of vitamin K2 may be higher for older adults, it's important to note that absorption and utilization of this nutrient can be affected by various factors. One factor is the presence of other nutrients. Vitamin K2 works synergistically with vitamins D and A, as well as magnesium and calcium, to maintain bone health. Therefore, it's important to ensure adequate intake of these nutrients as well. Another factor is gut health.Vitamin K2 is produced by bacteria in the gut, so a healthy gut microbiome is essential for optimal absorption and utilization of this nutrient. Older adults may have imbalances in their gut bacteria, making it more difficult for them to absorb vitamin K2 from their diet. Additionally, certain medications can interfere with vitamin K2 absorption. These include antibiotics, cholesterol-lowering drugs, and blood thinners. If you are taking any of these medications, it's important to speak with your healthcare provider about your vitamin K2 intake.
The Best Sources of Vitamin K2
Vitamin K2 is found in a variety of foods, but the most abundant source is fermented foods.This includes natto, a traditional Japanese dish made from fermented soybeans, as well as other fermented soy products like tempeh and miso. Fermented dairy products like cheese and yogurt also contain vitamin K2. Other food sources of vitamin K2 include grass-fed meat, egg yolks, and certain types of fish like salmon and sardines. However, the amount of vitamin K2 in these foods can vary greatly depending on the animal's diet and the processing methods used. If you are unable to get enough vitamin K2 from your diet, supplementation may be necessary. Look for a supplement that contains vitamin K2 in the form of MK-7, as this is the most bioavailable form.
Conclusion
Vitamin K2 is an essential nutrient for maintaining bone and heart health, especially as we age.While the recommended daily intake may be higher for older adults, absorption and utilization of this nutrient can be affected by various factors. It's important to ensure a healthy gut microbiome and adequate intake of other nutrients that work synergistically with vitamin K2. If you are unable to get enough vitamin K2 from your diet, speak with your healthcare provider about supplementation.
