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Vitamin K is often overlooked, but it plays a major role in our body. Although most people associate this vitamin with blood clotting, its benefits go far beyond that. In this article, we will explore the different facets of vitamin K, demystify common myths, and highlight its beneficial effects on bone and heart health.
Understanding vitamin K types: K1 and K2
Vitamin K1 (phylloquinone)
Vitamin K1, or phylloquinone, is found mainly in plant-based foods. Leafy vegetables such as kale, spinach and broccoli are sources rich in K1. They are also found in certain oils and fruits such as bilberries and figs. Vitamin K1 helps plants to perform photosynthesis and is the main form of vitamin K in our diet.
Vitamin K2 (menaquinone)
Vitamin K2, or menaquinone, is largely found in food of animal and fermented origin. Natto, a Japanese dish based on fermented soybeans, is the richest source. Other sources include hard and soft cheeses, egg yolks, chicken, butter and curds. Our gut bacteria also produce K2. Vitamin K2 remains in the body longer, which could give it additional benefits for bone and cardiovascular health.
The Health Benefits of Vitamin K
Bone health and osteoporosis
Numerous studies have shown that vitamin K plays a significant role in bone health. K2 supplementation may reduce age-related bone loss and decrease fracture rates. Vitamin K2 facilitates the binding of calcium to the bones, thereby preventing calcium from being deposited in the arteries. An analysis of multiple controlled trials revealed that K2 improves bone health markers and reduces fractures, particularly in postmenopausal women with osteoporosis. The combination of vitamin K2 with vitamin D3 appears to offer synergistic bone support benefits.
Cardiac health
Some studies indicate that vitamin K2 could improve heart health by reducing calcification and rigidity of the arteries. By preventing calcium from accumulating in blood vessels, K2 could potentially reduce the risk of heart disease. However, research is shared on the impact of K2 on the prevention of cardiovascular disease. Several recent studies have found no convincing evidence that K2 significantly reduces cardiovascular risk or death. Broader studies are needed to permanently establish its effects on the heart.
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