Description
Vitamin K2 is a fat-soluble vitamin that is important for bone health and cardiovascular function. It helps regulate calcium in the body and supports the activation of certain proteins that help with bone formation.
Time Commitment
Few minutes
Suggested Frequency
Daily
Time of Day
Taking a vitamin K2 supplement with a meal is recommended
How to Do It
Simply take one capsule of Vitamin K2 with a meal and a glass of water. There are two types of this supplement, MK-4 and MK-7. The recommended daily dose for MK-4 is 1,000-1,500 mcg, and for MK-7 is 90-180. Be sure to consult your physician before use.
Required Equipment
Vitamin K2 supplements are available in the form of capsules, tablets, or softgels and can be found at health food stores, pharmacies, or online.
Benefits
- Supports bone health by regulating the distribution of calcium in the body
- May reduce the risk of bone fractures and osteoporosis
- Helps maintain healthy teeth by promoting mineralization of tooth enamel
- Supports cardiovascular health by reducing arterial calcification
- May have anti-inflammatory properties, reducing the risk of chronic disease
- Supports brain health and cognitive function
- May have potential benefits for individuals with diabetes or insulin resistance
- Supports immune system function
- May improve exercise performance and recovery
Why it works
Vitamin K2 is an essential nutrient that helps regulate calcium metabolism in the body. It helps direct calcium to the bones, where it is needed for bone formation, and away from the arteries, where it can contribute to plaque formation and arterial calcification.
Possible Side Effects
Vitamin K2 supplements are generally considered safe and well tolerated. However, some people may experience mild side effects such as upset stomach or diarrhea. It is important to speak with a health care professional before taking any new supplement
Related Products
Both MK-4 and MK-7 supplements are good. The best product is Life Extension Super K, which contains both.
Tips
- Choose a reputable brand of vitamin K2 supplement to ensure quality and purity.
- Consider taking a vitamin K2 supplement in combination with vitamin D3 for optimal bone health.
- Be patient, as it may take several weeks of consistent use to see the full benefits of vitamin K2 supplementation.
- Foods rich in vitamin K2: Natto - a traditional Japanese food made from fermented soybeans, chicken liver, beef liver, sauerkraut, kimchi, certain hard cheeses such as Gouda and Cheddar.
Supporting Studies and Articles
- Vitamin K2 and Bone Health - Nutrition Reviews: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5471136/
- Vitamin K2: A Promising Nutrient for Brain Health" - Journal of Medicinal Food https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8483258/
- The role of vitamin K in the prevention of cardiovascular disease - Expert Review of Cardiovascular Therapy
https://pubmed.ncbi.nlm.nih.gov/32977548/
