Vitamin K2: what it is for, rich foods (and when to take it)

Vitamin K2 is important for maintaining bone health, as it participates in calcium metabolism, increasing bone mineralization, in addition to producing clotting factors and balancing calcium levels in the blood.

This vitamin, or menaquinone, is one of the active forms of vitamin K, found in foods of animal origin, such as egg yolks and some types of cheese. Furthermore, intestinal flora bacteria also produce different forms of vitamin K2, MK-7 being one of the main ones. Check out what vitamin K is and rich foods.

In addition, there are also vitamin K2 supplements, in the MK-7 form or combined with vitamin D, which are sold in pharmacies and health food stores. However, it is recommended that its use be carried out under the guidance of a nutritionist or general practitioner.

What is vitamin K2 for?

The main functions of vitamin K2 in the body are:

1. Help thicken blood

Vitamin K2 helps thicken the blood because it is an important vitamin for the production of clotting factors, which are substances that help the blood to clot in case of bleeding.

2. Maintain bone health

Vitamin K2 maintains bone health because it prevents the loss of calcium from bones into the blood and regulates the functioning of cells responsible for its formation.

3. Prevent the accumulation of calcium in vessels

Vitamin K2 helps balance calcium levels in the blood, favoring its fixation in the bones. Thus, this vitamin helps prevent the development of calcification in tissues and organs, especially blood vessels, preventing the development of heart diseases such as atherosclerosis and myocardial infarction.

Foods rich in vitamin K2

Top foods rich in vitamin K2 include:

• Natto, or natô;
• Liver;
• Gouda cheese;
• Blue cheese;
• Gema do this;
• Curd.

Although they are rich in vitamin K2, some of these foods may not be considered very healthy and should therefore be consumed in moderation and within a healthy and balanced diet.

Make an appointment with your nearest nutritionist to find out how to consume vitamin K2 from food in a healthy way:

Recommended quantity

There is still no recommendation on the amount of vitamin K2 that should be ingested per day, because this vitamin can be obtained through food, in addition to being produced by bacteria that are naturally present in the intestinal flora.

Symptoms of a lack of vitamin K2

The main symptoms of a lack of vitamin K2 are bleeding from the nose or gums, easy bruising on the body, blood in the stool or urine, heavy menstruation or internal bleeding.

These symptoms can appear when vitamin K2 deficiency is severe, as this vitamin helps in the formation of blood clots.

Additionally, a lack of vitamin K2 can also decrease bone mineralization, which can increase the risk of osteoporosis.

When to take supplements

It is usually not necessary to take vitamin K2 supplements. However, vitamin K2 supplements, in the form of MK-4 or MK-7, along with vitamin D, may be recommended by a doctor for the prevention and treatment of osteoporosis, especially in people at higher risk of D deficiency. such as the elderly and those who are little exposed to the sun. Know when to take vitamin D and the recommended doses.

Although vitamin K2 appears to be beneficial for the bone and cardiovascular system, energy production in cells and the functioning of the brain and liver, more studies are still needed to prove the benefits of vitamin K2 supplements in preventing and treating diseases.

Possible side effects

Taking vitamin K2 supplements does not appear to cause serious side effects. However, it is important that the use of vitamin K2 is guided by a nutritionist or nutritionist.

Who cannot use

Vitamin K2 supplements can interfere with the effect of anticoagulant medications, such as warfarin, or cause allergic reactions in people with a history of allergy to vitamin K, and are not indicated in these cases.

Furthermore, vitamin K2 supplements should only be used by pregnant or breastfeeding women under the guidance of a doctor, as this vitamin can cross the placenta and pass into breast milk.