Vitamin K2, also known as menaquinone, is a type of vitamin K that plays important roles in health, particularly in bone, heart, and blood health. It is one of the forms of vitamin K, with the other main form being vitamin K1 (phylloquinone). Here are key facts about vitamin K2:
- It is fat-soluble and is found naturally in certain animal products and fermented foods. Additionally, some forms are produced by bacteria in the human gut.
- Vitamin K2 has several subtypes, notably MK-4, MK-7, and MK-9, with MK-4 and MK-7 being the most studied.
- It supports bone health by helping produce proteins (like osteocalcin and matrix Gla protein) that bind calcium to bones, thereby strengthening them and reducing fracture risk.
- It helps prevent calcium buildup in blood vessels, protecting heart health by reducing blood vessel hardening (calcification), which can lead to conditions such as hypertension and coronary artery disease.
- It plays a role in blood clotting by assisting the enzyme carboxylase, which is crucial for normal clotting and bleeding regulation.
- Vitamin K2 stays longer in the body compared to K1, providing sustained benefits.
Vitamin K2 is linked also to potential benefits in areas like cancer risk reduction, brain and joint health, and more, though research continues. Dietary sources of vitamin K2 include animal-based foods like beef liver, cheese, and fermented foods such as natto, kefir, and sauerkraut. It is also available as a dietary supplement. Most people get enough vitamin K through their diet, but some may need supplements if their intake or gut production is insufficient. In summary, vitamin K2 is vital for maintaining strong bones, healthy blood clotting, and cardiovascular protection, and it may have additional health benefits.
