Most people know that calcium and Vitamin D are important in your diet for strong bones and teeth. But have you heard about Vitamin K2? Sources are reporting that K2 ensures that calcium is fully absorbed, and an absence of K2 can contribute to Vitamin D toxicity. We all want strong bones and teeth, so learn more about K2 in the article below.
Vitamin K2 for Bone, Teeth & Heart Health
It is a big mistake to take calcium, magnesium and vitamin D3, while skipping over vitamin K2.
Vitamin K1 is important for the clotting of blood, but vitamin K2 works synergistically with calcium, magnesium and vitamin D3.
Vitamin K2 makes sure that calcium gets into the bones and the teeth, where it belongs and away from the soft tissues and the blood vessels, where it doesn’t belong.
There are also important cardiac benefits of vitamin K2.
I prefer the MK7 variety of vitamin K2, which is plant derived. The proper proportion in my opinion is 10 micrograms of the MK7 version of vitamin K2, for every 1,000 IU of vitamin D3 that you take in supplemental form.
Vitamin K2 deficiency can actually produce the symptoms of vitamin D toxicity, which includes the calcification of arteries that can lead to arteriosclerosis.
The health benefits of vitamin K2 range from the reduction of osteoporosis, the reduction of heart disease, the optimization of sexual function and the reduction of the risk of diabetes and the risk of cancer. The alleviation of the symptoms of rheumatoid arthritis and osteoarthritis are a bonus.
Research found taking that MK-7 version of vitamin K2 for three years, improved arterial stiffness in postmenopausal women.
Research indicates that vitamin K2 can potentially reduce vertebral fractures by 60% and hip and other nonvertebral fractures by a whopping 80%.
Natural Food Sources of Vitamin K2
Getting enough vitamin K2 from your diet can be tough. Its only vegetarian source is natto due to the specific bacteria used during the fermentation process. Certain animal-derived foods contain K2 thanks to the way in which the animals digest grass. They can actually make their own K2 from the K1 found naturally in the grass, so grass-fed beef products in particular can provide dietary K2. Liver, meat, eggs and high fat dairy are your best bets if you’re not keen on natto.
Some good news: your body can convert, though inefficiently, some vitamin K1 into K2. If you’re set on eating your daily vitamin K2 versus supplementing, here’s a list of foods with healthy quantities of K1 you can add to your grass-fed beef products:
- Dried Basil
- Brussels Sprouts
- Most leafy greens