What is Vitamin K2 & Why Are The Benefits?

Vitamin K2 might just be the unsung hero of the vitamin world. Often overshadowed by its siblings, K2 is finally getting the attention it deserves for its potential to support bone strength and heart health. But is it really the powerhouse it's claimed to be? In this article, we’ll dive into the benefits of Vitamin K2, why it’s important for vitamin D and where you can find this essential nutrient in your diet.

What Is Vitamin K2 and Why Is It Important?

Vitamin K2, also known as menquinone, is one of the water-soluble vitamins and is essential for blood clotting as well as maintaining normal bone density. Along with vitamin K1 (phylloquinone), it plays an important role in many bodily functions. Since our bodies can only store vitamin K2 to a limited extent, it needs to be regularly obtained through diet.

In Germany and Europe, it is generally assumed that a balanced diet typically ensures sufficient intake of menquinone. However, certain groups may be at a higher risk of deficiency due to unbalanced diets or specific medications.

Can Vitamin K2 Protect Against Heart Arrhythmias?

You may often read or hear that vitamin K2 can prevent heart arrhythmias or osteoporosis. However, this is not scientifically proven. This was also concluded by a study from the European Food Safety Authority, which found that previous studies on vitamin K2 and heart arrhythmias were not sufficiently conclusive.

What Are the Benefits of Vitamin K2?

Vitamins K1 and K2 mainly contribute to the formation of protein proteins. These proteins, in turn, support blood clotting, kidney function, and bone density. Various studies have also shown that women with low vitamin K intake have a higher risk of bone fractures. Vitamin K2 also contributes to calcium metabolism and enhances the positive effects of Vitamin D3.

Another important property of K vitamins was discovered by the Helmholtz Centre in Munich in collaboration with national and international research institutions in 2022. It was found that these vitamins play a crucial role in combating natural cell death (ferroptosis). Studies showed that vitamins K1 and K2 help protect tissues from ferroptosis. However, this effect cannot be achieved through dietary intake alone. Instead, the researchers' discovery plays a significant role in developing specific pharmaceutical products.

What Does Vitamin K2 Have to Do with Vitamin D3?

Vitamin K2 and vitamin D3 work closely together to support your bone health. While vitamin D3 promotes the absorption of calcium from food, vitamin K2 ensures that this calcium is properly incorporated into the bones. Without sufficient vitamin K2, calcium could deposit in the arteries, potentially leading to vascular calcification. Therefore, it is important that both vitamins are present in a balanced ratio in the body.

How Much Vitamin K2 Do I Need Daily?

The German Nutrition Society (DGE) recommends the following daily amounts of vitamin K2 for sufficient intake:

• Women aged 15 to 51: 60 micrograms
• Men aged 15 to 51: 70 micrograms
• Women over 51: 65 micrograms
• Men over 51: 80 micrograms
• Children in their first 4 years: 15 micrograms
• Children aged 4 to 7: 20 micrograms
• Children aged 7 to 10: 30 micrograms
• Children aged 10 to 13: 40 micrograms
• Adolescents aged 13 to 15: 50 micrograms

Ensuring sufficient vitamin K2 intake is particularly important for infants in their first 4 months of life. They do not receive enough of the vitamin and are therefore given a vitamin K supplement immediately after birth to protect against bleeding tendencies.

Which Foods Contain Menquinone?

Unlike vitamin K1, which is found in plant-based foods, K2 is primarily found in animal and fermented foods. K2 sources include:

• Meat and offal
• Eggs
• Milk and dairy products
• Sauerkraut

Are There Any Side Effects from Taking Vitamin K2 Supplements?

An overdose of vitamin K2 is not possible since the body excretes any unneeded menquinone. Generally, K vitamins do not cause side effects because they only support normal blood clotting without causing blood thickening.