What Are The Benefits Of Vitamin K2?
Vitamin K2, also known as menaquinone, is a fat-soluble vitamin that plays a crucial role in calcium metabolism, bone health, and cardiovascular health. While often overshadowed by its counterpart, vitamin K1, ensuring adequate K2 intake is vital for overall well-being.
- Calcium regulation: it directs calcium to bones and teeth, preventing it from accumulating in arteries and soft tissues.
- Bone health: it works in synergy with vitamin D to support bone mineralization and prevent osteoporosis.
- Cardiovascular health: it helps prevent arterial calcification, reducing the risk of heart disease.
- Dental health: it contributes to healthy teeth.
NIH (National Institutes of Health) recommends the daily intake of vitamin K (which includes both vitamin K1 and vitamin K2), it varies across different life stages:
- Children 4-8 years: 55 mcg vitamin K
- Children 9-13 years: 60 mcg vitamin K
- Teens 14-18 years: 75 mcg vitamin K
- Adult men: 120 mcg vitamin K
- Adult women: 90 mcg vitamin K
- Pregnant and Breastfeeding women: 90 mcg vitamin K
Important note: if you're taking blood-thinning medications like warfarin, or some other medications like antacids, antibiotics, seizures, high cholesterol, cancer drugs may be affected by vitamin K2, it's crucial to maintain a consistent vitamin K2 intake and consult with your doctor about your diet.
Where Can You Find Vitamin K2?
Vitamin K2 is primarily found in animal products and fermented foods. Let's explore the foods that can help you meet your vitamin K2 needs. According to the USDA database:
- Cheese, cheddar (3.5oz/100g): 9.3 mcg vitamin K2
- Cheese, neufchatel (3.5oz/100g): 9.3 mcg vitamin K2
- Cheese, cream (3.5oz/100g): 8.7 mcg vitamin K2
- Cheese, parmesan (3.5oz/100g): 7.1 mcg vitamin K2
- Cheese, swiss (3.5oz/100g): 6.3 mcg vitamin K2
- Sour cream (3.5oz/100g): 5.2 mcg vitamin K2
- Cheese, feta (3.5oz/100g): 4.8 mcg vitamin K2
- Dulce de Leche (3.5oz/100g): 4.2 mcg vitamin K2
- Cheese, mozzarella (3.5oz/100g): 4.1 mcg vitamin K2
- Cheese, queso fresco (3.5oz/100g): 3.6 mcg vitamin K2
- Cheese, ricotta (3.5oz/100g): 3.1 mcg vitamin K2
- Eastern wild oyster (3.5oz/100g): 2.5 mcg vitamin K2
- Whole milk, 1 cup (244g): 2.44 mcg vitamin K2
- Margarine-like, soybean oil and butter (3.5oz/100g): 1.7 mcg vitamin K2
- Cottage cheese (3.5oz/100g): 1.3 mcg vitamin K2
- Greek yogurt (3.5oz/100g): 1 mcg vitamin K2
- Yogurt (3.5oz/100g): 0.9 mcg vitamin K2
