Vitamin K2: The key nutrient for strong bones and a healthy heart
Vitamin K2 is a fat-soluble nutrient that plays a crucial role in distributing calcium throughout the body, preventing it from being deposited in arteries and allowing it to reach the bones where it's needed. Despite its importance, many people don't get enough of it in their daily diet.
What is vitamin K2 and how is it different from K1?
There are two main forms of vitamin K: K1 (phylloquinone) and K2 (menaquinone). While vitamin K1 is found primarily in green leafy vegetables and is linked to blood clotting, vitamin K2 plays a more profound role in bone and cardiovascular health. K2 is found in fermented foods like natto, grass-fed dairy products, and certain types of meat and eggs.
Main benefits of vitamin K2 in the body
1. Promotes bone health and prevents osteoporosis
One of the most important benefits of vitamin K2 is its ability to activate osteocalcin, a protein that helps bind calcium to bones. This makes it a key ally in preventing diseases such as osteoporosis and bone fragility.
2. Protects cardiovascular health
Calcium buildup in the arteries is a risk factor for cardiovascular disease. Vitamin K2 activates the matrix protein Gla, which prevents arterial calcification, reducing the risk of arteriosclerosis and improving heart health.
3. Improves brain function
Some research suggests that vitamin K2 may play a role in protecting against neurodegenerative diseases such as Alzheimer's. Its antioxidant action and role in calcium metabolism may be key to brain health.
4. Strengthens the immune system
Recent studies have shown that vitamin K2 may have a positive impact on the immune system, regulating inflammation and helping the body respond to infections.
5. It could benefit metabolic health
Vitamin K2 deficiency has been linked to an increased risk of insulin resistance and type 2 diabetes. Consuming enough K2 may help improve insulin sensitivity and reduce inflammation in the body.
Where is vitamin K2 found?
Some of the best foods rich in vitamin K2 include:
- Natto (fermented soybeans) : The richest source of menaquinone-7 (MK-7), one of the most bioavailable forms of K2.
- Fermented cheeses : Especially those like gouda and brie.
- Egg yolk : An accessible source of K2.
- Beef and chicken liver : Rich in menaquinones.
- Grass-fed butter : Contains less K2, but is still an important source.
How do you know if you have vitamin K2 deficiency?
Deficiency in this vitamin is common in people who follow low-fat diets, consume few fermented foods, or have intestinal absorption problems. Some signs of deficiency include:
- Bone fragility and increased risk of fractures.
- Your wounds do not clot quickly.
- Arterial calcification or cardiovascular problems.
- Loss of bone density.
- Greater tendency to chronic inflammation.
Don't underestimate the power of vitamin K2!
Including enough vitamin K2 in your diet can make a difference in your bone, cardiovascular, and metabolic health. This nutrient helps maintain strong bones, prevent heart disease, and may play a key role in protecting the brain. Choosing K2-rich foods or appropriate supplements could be a smart strategy to improve your long-term well-being.
