Most of us have only heard of vitamin K and rarely delve into vitamin K2. This type of vitamin is quite rare in our diet and not given much attention. In some studies, vitamin K2 has been evaluated as important for building and maintaining strong bones, as well as playing a role in blood clotting. Let’s join Debametulam to explore vitamin K2 and K2-rich foods that can effectively boost height growth in the following article.
What is Vitamin K2?
Vitamin K2, also known as Menaquinone, is a group of vitamin K. Vitamin K2 is divided into many different branches from MK4 to MK13 based on their side chain length. Among them, the most commonly used branch is MK4 and MK7.
Vitamin K2 performs many important functions in the body, including its role in blood clotting and also its impact on height growth. Some studies have shown that the body absorbs vitamin K2 10 times higher than vitamin K1.
Where can Vitamin K2 be found?
Vitamin K2 can be found in animal-derived foods, dairy, and fermented foods. Additionally, bacteria in the gut can convert vitamin K1 into vitamin K2.
Inside the body, vitamin K2 is often present in high concentrations in the brain and kidneys.
What role does Vitamin K2 play in the body?
In addition to its important role in blood clotting and wound healing, Vitamin K2 also provides several other health benefits such as:
May help prevent heart disease
Vitamin K2 may reduce the risk of cardiovascular damage and improve overall heart health. According to research, vitamin K2 activates a protein that prevents calcium deposition in the arteries around the heart.
Another study conducted over nearly a decade also showed that individuals with high vitamin K2 absorption had a 52% lower risk of arterial calcification and a 57% lower risk of heart disease.
Scientists have also identified that for individuals who absorb 10mcg of vitamin K2 per day, the risk of heart disease may decrease by 9%.
Supports oral health
Osteocalcin is one of the proteins that plays an important role in oral health. It is also an important protein for bone metabolism and is activated by Vitamin K2.
According to research, this protein activates the mechanism that stimulates the growth of new teeth, which are the enamel matrix and dentin. Therefore, researchers believe that Vitamin K2 can also have a positive impact on oral health.
However, no human studies have been conducted to confirm this, as this result is based on animal studies and the role of Vitamin K2 in bone metabolism.
Reducing the risk of cancer
Vitamin K2 possesses antioxidant properties that fight against free radicals in the body. Moreover, studies have shown that vitamin K2 can prevent genetic processes that lead to tumor development.
Several clinical studies have demonstrated that vitamin K2 may reduce the recurrence of liver cancer. Additionally, observations from a study of 11,000 men have indicated that high levels of vitamin K2 are associated with a 63% decrease in the risk of developing prostate cancer.
Anxiety and depression
A 2016 study investigated the effects of vitamin K2 on mice with metabolic syndrome, high blood sugar levels, and psychological symptoms such as anxiety and depression. Individuals who used vitamin K for continuous treatment over ten weeks normalized their blood sugar levels and reduced symptoms of anxiety and depression. However, the effect on memory improvement in mice has not been conclusive.
Does Vitamin K2 help increase height?
Vitamin K2 plays an essential role in the process of calcium metabolism – the main mineral in bone structure. Vitamin K2 promotes mineral density in bones by activating calcium-binding activities of two protein types: GLA and osteocalcin, thereby helping to form and maintain strong bones.
In addition, numerous studies have demonstrated that vitamin K2 may provide other benefits for bone health. A three-year study of 244 postmenopausal women revealed that the rate of bone mineral density loss due to aging was slower in those who supplemented with vitamin K2 compared to the control group.
Signs of Vitamin K2 deficiency
The first signs of a Vitamin K2 deficiency are problems with concentration and lack of energy. Since Vitamin K is responsible for the blood clotting process, a deficiency in Vitamin K2 is manifested in excessive bleeding in wounds.
A lack of Vitamin K2 can also be noticed through bleeding gums, nosebleeds, and bruising. In the case of a Vitamin K2 deficiency, bruising can appear even from minor impacts.
If wounds take a long time to heal, this can also be a symptom of Vitamin K2 deficiency. Another symptom of a Vitamin K2 deficiency can be brittle bones since Vitamin K is also responsible for maintaining bone health.
Is excess Vitamin K2 okay?
While a deficiency in Vitamin K2 can affect some functions in the body, it doesn’t mean that having an excess of Vitamin K2 is good! Having an excess of Vitamin K can affect overall health, especially in people undergoing treatment for kidney disease.
In addition, Vitamin K is not effective in treating clotting problems caused by severe liver disease. In fact, high doses of Vitamin K can make clotting problems worse in these individuals.
How can Vitamin K2 be supplemented?
Vitamin K2 can be supplemented in two ways: through natural food sources or through supplements (synthetic vitamins).
Using supplement products
Many types of synthetic vitamins currently on the market contain both forms of Vitamin K. In addition, you can also buy stand-alone Vitamin K supplements and combine them with other nutrients.
Vitamin K2 is typically found in functional foods in the form of MK4 or MK7. One thing to note when using Vitamin K2 supplements is that this nutrient may interact with some types of medications, especially blood thinners. Therefore, if you are taking medications to treat an illness and want to supplement with Vitamin K2, it is best to consult your doctor first.
Natural food sources in your diet
Bacteria in the gut can also convert Vitamin K1 into Vitamin K2. In addition, because it is a fat-soluble nutrient, organ meats and dairy products high in fat contain a significant amount of Vitamin K2.
What are the sources of Vitamin K2?
Here are eight food sources of vitamin K2 that can help you achieve a balanced intake of this nutrient through your diet.
Natto
Natto is a Japanese dish made from fermented soybeans. It contains many nutrients that promote gut health and is the richest source of vitamin K2 currently available. A 100-gram serving contains 108 micrograms of vitamin K2, double the recommended daily intake.
Mackerel
Although most sources of vitamin K2 are animal-based, mackerel is a “worthy candidate.” A 100-gram serving of mackerel contains 63 micrograms of vitamin K2, meeting your daily recommended intake.
Cheese
Cheese is also one of the best sources of vitamin K2, along with other nutrients such as calcium, vitamin A, and protein. However, this dairy product is also high in saturated fat and calories, so you should only consume a moderate amount to avoid affecting your weight. The amount of vitamin K2 varies among different types of cheese.
Egg yolks
According to Nubesttall.vn, one egg yolk may contain between 67-192 micrograms of vitamin K2. However, this amount depends on the hen’s diet. Hens that are fed a vitamin K-enriched diet can provide more vitamin K than those fed a corn or soybean diet.
Beef liver
If you want to supplement vitamin K2, beef liver is also an ideal choice in your daily diet. It is estimated that 100g of beef liver contains about 11 micrograms of vitamin K2 and some other beneficial nutrients.
Chicken meat
With 100g of chicken meat, you can supplement your body with 10 micrograms of vitamin K2, which is 5-10 times higher than beef or pork.
Butter
With a tablespoon of butter, you can provide 2.1 micrograms of vitamin K2 to your body. However, the amount of fat and calories in the same serving of butter is also quite high, so you need to use it scientifically to avoid negative impacts on your health.
Sauerkraut
Sauerkraut is a type of fermented cabbage with a characteristic sour taste. Like Natto, the fermentation process of sauerkraut brings many health benefits, promotes intestinal digestion, and strengthens the immune system. Each cup of sauerkraut provides the body with about 2.75 micrograms of vitamin K2.
What should be noted when supplementing Vitamin K2?
When supplementing Vitamin K2 for the body, the most important thing to note is the potential interactions with other types of Vitamin K2 medication. Therefore, while using medication and wanting to supplement Vitamin K2, you should consult with a doctor or experts for specific instructions.
In addition, you also need to pay attention to supplementing an adequate amount of Vitamin K2 to avoid excess or deficiency of this nutrient affecting overall health.
Vitamin K2 and some related questions
To supplement Vitamin K2 effectively and safely, you should research carefully about the information related to this nutrient.
What is the recommended daily amount of Vitamin K2?
There is no specific recommendation for Vitamin K2. According to the Office of Dietary Supplements (ODS), adult males should supplement 120 mcg of Vitamin K per day and adult females are 90 mcg. The amount of Vitamin K2 to be supplemented daily according to age is suggested as follows:
- Infants – 6 months old: 2mcg
- 7 – 12 months old: 2.5 mcg
- 1 – 3 years old: 30 mcg
- 4 – 8 years old: 55 mcg
- 9 – 13 years old: 60 mcg
- 14 – 18 years old: 75 mcg
- Over 19 years old: 120 mcg (male), 90 mcg (female).
Which types of medication interact with Vitamin K2?
If you are currently being treated with any of the following types of medication, you should not use Vitamin K unless directed or instructed by a doctor.
Antibiotics
Antibiotics, especially cephalosporins, can reduce the absorption of vitamin K in the body. These drugs not only kill harmful bacteria but also beneficial bacteria, which activate vitamin K. Cephalosporins include Cefamandole (Mandol), Cefoperazone (Cefobid), Cefmetazole (Zefazone), and Cefotetan (Cefotan).
Phenytoin (Dilantin)
Phenytoin inhibits the body’s use of vitamin K. Using anticonvulsant drugs (such as phenytoin) during pregnancy or while breastfeeding can deplete vitamin K in newborns.
Warfarin (Coumadin)
Vitamin K reduces the effectiveness of blood-thinning medication warfarin. It is not recommended to take vitamin K while using warfarin and to avoid foods that are high in vitamin K.
Isolated bile acid
Isolated bile acid drugs are used to reduce cholesterol and overall fat absorption in the diet, which may also decrease the absorption of fat-soluble vitamins. If you use one of these drugs, such as Cholestyramine (Questran), Colestipol (Colestid), or Colsevelam (Welchol), your doctor may recommend supplementing with vitamin K.
Vitamin K, especially K2, provides many health benefits, including promoting healthy bone development – an important condition for optimal growth in height. A deficiency or excess of vitamin K can have adverse effects on development, so it is recommended to supplement with the appropriate amount as advised for healthy growth.
- Related post: How does vitamin K2 impact the growth in height?
