Many people mistakenly think that there is just one vitamin K – the kind commonly found in green leafy plants. However, there is another kind of K vitamin called K2, and is responsible for clotting health just as K1 is. But, vitamin K2 does much more than that. And if you are like many people, you may not be getting enough of it.
How Vitamin K2 Contributes to Bone and Teeth Health
Vitamin K2 is needed for calcium to make its way from the bloodstream to the bones. Dentist and author Weston Price did extensive research on vitamin K2 and found that improved bone growth occurred when vitamins A, K2, and D were consumed regularly in the diet. Stephan Guyenet, B.B.S explains the relationship of these nutrients in this way: "...Vitamins A and D signal the production of some very important proteins, and K2 is required to activate them once they are made."
Mr. Price also used vitamins A, K2, and D to prevent and actually reverse tooth decay in patients. That can be good to know in today's society where it seems that his research has been largely forgotten. It makes sense that a nutritionally deficient body would result in a malfunction such as tooth decay.
K2 for Clearer Arteries
Vitamin K2 also contributes to artery health. Since K2 works to make sure calcium goes where it should in the body, a deficiency can lead to calcium build-up in arteries. However, studies have shown that getting adequate amounts of K2 can not only prevent further calcium build-up, but reverse it as well.
One study in particular, conducted with Dutch men, illustrates this point well. Researchers kept track of 4,600 men and found that there was a full 51% reduction in heart attack mortality, and an overall 26% decrease in death for any reason, in men who ate the most K2. These men were obtaining this valuable vitamin from eggs, cheese, and meat.
What Foods are Good Sources of Vitamin K2?
Vitamin K1 can be turned into K2, but overall does not supply the amounts needed for important functions within the body. Healthy gut bacteria can produce some K2 as well. However, the largest sources of K2 are butter from pasture fed cows, raw milk, cheese, organ meat (such as liver) and natto (soybeans fermented with friendly bacteria). However, the K2 from natto (MK-7) is actually different, and has been shown to be unable to perform all of the functions the other form of K2 (MK-4) can. Also, please note that milk products should optimally come from cows who have access to grass, which will result in much higher levels of K2 in milk.
Supplementation is another option for those who think they may not get enough in their diet alone. Vitamin K2 supplements are available for purchase, some of which are suitable for vegans. Butter oil supplements are also available, which contain high levels of K2 and are an acceptable vegetarian source.
Another notable difference in the K vitamins is that K1 stays in the body only a few hours, whereas levels of K2 have been detected in the bloodstream up to 72 hours after consumption. And, the reason some believe K1 may not convert to sufficient levels of K2 is that the K1 variety is bound up in a large amount of fiber.
Sources:
PubMed.gov, "Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study" (accessed October 7, 2010).
Lef.org, "Super K with Advanced K2 Complex" (accessed October 7, 2010).
Wholehealthsource.blogspot.com, "Vitamin K2, menatetrenone (MK-4)" (accessed October 7, 2010).
Angel Chavis - Angel Chavis lives in NC with her husband, daughter, and various pets. She is a Christian, wife, homeschool mom, writer, student, and ...
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