Vitamin K2: What is it and what are its benefits?
What is Vitamin K2?
Vitamin K is a fat-soluble vitamin, deriving its name from the Danish word 'Koagulations Vitamin', which was assigned by the Danish researcher Hendrik Dam. Coagulation, as it is written in English, is another term for blood clotting. Hendrik Dam discovered at the beginning of the last century that vitamin K has a blood-clotting effect in our bodies. Only relatively recently has scientific research shown that vitamin K plays an even more significant role in our bodies. It contributes to the maintenance of strong bones by supporting the absorption of calcium in our bone tissue. This is particularly true for the easily absorbable form, vitamin K2.
What is the difference between Vitamin K1 and Vitamin K2?
Vitamin K can be divided into K1 (such as phylloquinone) and K2 (menaquinone). Vitamin K1 is difficult for our bodies to absorb compared to vitamin K2. However, we primarily consume a lot of vitamin K1 through our Western diet because it is found in various types of (primarily) green vegetables. The highest vitamin K1 content is found in:
- Swiss chard 830 mcg per 100 grams
- Kale 623 mcg per 100 grams
- Spinach 394 mcg per 100 grams
It is also present in endive, cabbage, broccoli, and even green tea. A small portion of the Vitamin K1 intake can be converted into vitamin K2 in our bodies. Approximately 90% of our vitamin K intake is vitamin K1, and only 10% is vitamin K2, so it is important to ensure you also get enough vitamin K2.
Vitamin K2
Vitamin K2 is referred to as MK (menaquinone) and can be divided into different variants, namely MK4, MK6, MK7, MK8, and MK9. Of the vitamin K2 family, MK7 is the most readily absorbable by our bodies. Therefore, the MK7 variant is used for vitamin K2 supplementation in dietary supplements. Vitamin K2 is formed by certain bacteria and is mainly found in small quantities in fermented foods such as quark, yoghurt, and cheese. It is also present in limited amounts in meat and eggs. One of the best-known and richest sources of vitamin K2 is Japanese Natto, which consists of fermented soybeans containing about 1000 mcg of K2 per 100 grams! In comparison, cheese contains about 10 mcg of K2 per 100 grams. Besides being a rich source, Natto also contains the MK7 variant, which has the highest bioavailability of all vitamin K. Natto is often used as a natural source to extract vitamin K2 for dietary supplements.
Synergy with Vitamin D3
An important vitamin that works closely with vitamin K2 is vitamin D3, which contributes to the absorption of calcium and phosphorus from food, thereby supporting the normal strength of bones. When taking vitamin D3, it is advisable to supplement with extra vitamin K2 due to the synergy these two vitamins have. There are supplements that provide both vitamins in one capsule, such as the Super K2 from Vitaminstore.
Author: Noëlle van Seggelen
