The Powerhouse Vitamin You're Probably Missing:

Vitamin K2 is a fat-soluble vitamin that plays an important role in regulating calcium deposition and promoting bone and heart health. It is one of several compounds that is collectively known as vitamin K. Specifically, vitamin K2 refers to a group of molecules called menaquinones, which have a varying number of isoprene units. The most common forms of vitamin K2 are MK-4 and MK-7.

Vitamin K2 helps activate proteins involved in calcium metabolism, including osteocalcin and matrix gla protein (MGP). Osteocalcin promotes bone mineralization while MGP prevents calcium buildup in soft tissues like blood vessels and kidneys. By regulating where calcium ends up in the body, vitamin K2 helps maintain bone density and reduce risk of vascular calcification. It may also reduce risk of heart disease.

Overall, vitamin K2 is essential for skeletal and cardiovascular health. Getting adequate amounts can help optimize calcium balance and prevent conditions like osteoporosis and atherosclerosis. While vitamin K1 is more abundant in the diet, K2 may be more active and have greater health benefits, so it's important to ensure adequate intake from food sources or supplements if needed.

Vitamin K2 Benefits and Effects on the Body

Vitamin K2 plays several important roles in supporting health and wellbeing. Some of the key benefits include:

Improves Bone Density and Reduces Fracture Risk

Vitamin K2 activates osteocalcin, a protein involved in bone mineralization. By carboxylating osteocalcin, vitamin K2 improves bone matrix formation and bone mineral density. This leads to stronger, healthier bones and lowers the risk of fractures. Studies show that vitamin K2 supplements can reduce bone loss and fractures, especially in postmenopausal women. The effects are most notable at hip and vertebrae sites.

Lowers Risk of Heart Disease and Arterial Calcification

Vitamin K2 also activates matrix GLA protein (MGP), which inhibits calcium deposits in arteries. This prevents arterial stiffening and calcification, reducing risk of cardiovascular disease. Research demonstrates that adequate vitamin K2 intake is linked to lower chances of heart attack, reduced vascular calcification, and improved heart health.

Potential Anti-Cancer Effects

Emerging evidence suggests vitamin K2 may also have anti-cancer properties. It seems to inhibit growth factors and cell multiplication signals in certain cancer cells. While more research is still needed, vitamin K2 shows promise for suppressing progression of prostate, liver, lung, and other cancers. Its effects appear most pronounced in the earlier stages of tumor development.

Recommended Intakes of Vitamin K2

The recommended dietary allowance (RDA) for vitamin K is 90 micrograms per day for women and 120 micrograms per day for men. However, this RDA is referring to phylloquinone (vitamin K1) and does not take into account the role of menaquinones (vitamin K2).

Research suggests that the optimal intake of vitamin K2 may be much higher than current RDA levels. Studies show that intakes of 180-360 mcg per day of vitamin K2 have demonstrated benefits for bone and heart health. Other experts recommend a daily intake of 150-200 mcg of vitamin K2 specifically.

When it comes to vitamin K2 supplementation, dosage can vary depending on the specific health condition it's being used to address. For supporting bone health, doses of 180-360 mcg per day seem effective. Doses of 45-90 mcg daily may help prevent calcification of arteries. Higher therapeutic doses up to 135-180 mcg per day have been used for osteoporosis treatment.

It's best to speak with your healthcare provider about your individual vitamin K2 needs and the appropriate dosage for you. They can take into account your current health status, medical history, medications, and other supplement use when determining the optimal intake. Consuming vitamin K2 from food sources is also recommended for helping meet daily needs.

Food Sources of Vitamin K2

Vitamin K2 can be found in various foods, especially certain animal products and fermented foods. Here are some of the main dietary sources:

Animal Foods

• Meat from ruminant animals like beef, lamb and goat contain decent amounts of K2. The highest levels are found in organs like liver.

• Eggs from pasture-raised hens also contain vitamin K2. The eggs are enriched with the vitamin when the chickens eat greens rich in K1, which gets converted to K2.

• Full-fat dairy products like cheese, butter and yogurt contain small amounts of K2 as well. Levels are higher in dairy from grass-fed cows.

Fermented Foods

• Natto, a fermented soybean dish popular in Japan, is the richest known dietary source of vitamin K2. Natto provides over 1000 mcg of K2 per 3-ounce serving.

• Certain cheeses like gouda, brie and cheddar contain modest amounts of K2 due to the fermentation process. The types highest in K2 are made from grass-fed milk.

• Sauerkraut, kimchi and other fermented vegetables have small amounts of K2 as well, often ranging from 10-25 mcg per cup.

Supplements

• As a supplement, vitamin K2 is usually found in the forms MK4 and MK7. MK7 specifically is often derived from natto.

• Supplemental K2 is generally taken in doses of 45-360 mcg per day, depending on individual needs. It provides a convenient way to increase intake beyond dietary sources.

Grass-Fed Beef Organs for Vitamin K2

Grass-fed beef organs are one of the best sources of vitamin K2 available. Organ meats like liver, kidney, and heart are especially high in vitamin K2 compared to muscle meats. This is because vitamin K2 is fat-soluble, and organs contain much higher levels of fat than lean muscle.

Studies show that grass-fed beef contains significantly more vitamin K2 than grain-fed beef. The lush green grass diet provides cattle with high levels of vitamin K1, which is converted to vitamin K2 in their tissues. Grain-fed cattle miss out on this abundant natural source of K1 and K2.

In particular, grass-fed beef liver is incredibly high in vitamin K2. A 100g serving contains over 1000 mcg, which is well over the recommended daily intake. Kidneys and heart are also excellent sources, each providing over 300 mcg per 100g serving.

Overall, grass-fed beef organs are one of the most nutrient-dense foods you can eat. Ounce for ounce, they blow muscle meats out of the water when it comes to vitamin K2, as well as many other fat-soluble vitamins and minerals. Adding them to your diet a few times a week can help ensure you meet your vitamin K2 needs.

Vitamin K2 and Vitamin D Relationship

Vitamin K2 and vitamin D work together to support bone and heart health. While they are two distinct vitamins with different roles, they have an important synergistic relationship in the body.

Vitamin D helps improve absorption and bioavailability of vitamin K2. It activates proteins that bind to calcium, while vitamin K2 activates proteins that guide calcium into the proper areas, like the bones and teeth.

Without adequate vitamin K2, vitamin D can lead to arterial calcification since the calcium is not directed properly. These two nutrients balance each other to ensure calcium is deposited in the bones where it provides structure and strength, rather than the arteries where it can cause cardiovascular problems.

Getting enough vitamin D is crucial for vitamin K2 to work optimally. When vitamin D levels are low, the body cannot fully utilize vitamin K2. Supplementing with vitamin D has been shown to significantly increase vitamin K2 concentrations.

Overall, vitamins D and K2 work better when both are present at adequate levels. Vitamin D boosts the effects of K2, while K2 prevents negative side effects of unbalanced D. Consuming grass-fed beef organs provides both key nutrients to maximize the synergistic benefits for bone and heart health.

Vitamin K2 Side Effects and Safety

Vitamin K2 is generally well tolerated by most people when taken by mouth in appropriate amounts. There are few reported side effects.

In doses up to 45 mg per day, vitamin K2 has not been shown to cause serious adverse effects. Mild gastrointestinal symptoms like bloating, gas, and diarrhea have occasionally been reported with very high dose supplementation.

However, people taking anticoagulant medications like warfarin (Coumadin) need to be cautious with vitamin K2 intake. Vitamin K can interfere with the action of these blood thinning medications. Anticoagulant dosages may need to be adjusted if supplementing with vitamin K2. Those on anticoagulants should only take vitamin K2 under medical supervision.

There is some evidence that vitamin K2 may be safe for pregnant and breastfeeding women when consumed in food amounts. But more research is still needed on supplement safety for pregnant or nursing mothers.

Overall, vitamin K2 side effects appear minimal for most people at typical supplement dosages up to 180 mcg per day. However, there are some potential medication interactions to be aware of. Anyone being treated with anticoagulants should consult their doctor before taking vitamin K2 supplements.

Signs of Vitamin K2 Deficiency

Vitamin K2 deficiency can lead to several health problems, especially relating to bones and the cardiovascular system. Some signs that you may be deficient in vitamin K2 include:

Bone and Heart Problems

Without adequate vitamin K2, bones can become weaker and have lower mineral density. Vitamin K2 helps regulate calcium deposition in bones. A deficiency can increase risk of fractures and osteoporosis over time.

Vitamin K2 also helps prevent calcification of arteries and soft tissues. Low vitamin K2 levels are associated with more coronary artery calcification, increasing risk of cardiovascular disease.

Increased Calcification and Risk of Vascular Issues

Vitamin K2 activates matrix GLA protein (MGP), which inhibits calcification of blood vessels. When vitamin K2 is deficient, vascular calcification is more likely to occur. This stiffening of arteries raises risk of high blood pressure, heart attack, stroke and other cardiovascular problems.

High Undercarboxylated Osteocalcin Levels

Osteocalcin is a protein involved in bone formation and strength. When vitamin K2 is deficient, more osteocalcin remains undercarboxylated and inactive. Higher levels of undercarboxylated osteocalcin indicate inadequate vitamin K2 status. This biomarker is used to assess vitamin K2 deficiency.

Monitoring for signs of vitamin K2 deficiency through blood tests and evaluating risk factors can help determine if increasing intake from food sources or supplementation may be beneficial. Consuming more vitamin K2 can help maintain bone and heart health.

Who May Benefit From Vitamin K2 Supplementation

Vitamin K2 supplementation may be beneficial for certain groups who are at higher risk of deficiency or have increased needs.

• Those with low intake from foods: Since the best sources of vitamin K2 are limited to certain animal-based and fermented foods, people who follow plant-based diets or have restricted diets may have low intakes from foods. Supplementing can help increase their vitamin K2 levels.

• People with osteoporosis/heart disease risk: Getting adequate vitamin K2 can help improve bone health and reduce risk of vascular calcification. Older adults, postmenopausal women, and those with osteoporosis or heart disease risk factors like high blood pressure may benefit from vitamin K2 supplementation.

• Older adults: As people age, vitamin K2 absorption and vitamin K levels tend to decrease. Older adults are also more prone to bone loss and arterial stiffness. Taking a vitamin K2 supplement can help maintain healthy levels.

• Postmenopausal women: Estrogen helps regulate vitamin K2 metabolism. After menopause, women's requirements for vitamin K2 may increase due to lower estrogen levels. Supplementing with vitamin K2 can support bone and heart health during this time.

Summary

Vitamin K2 is an important fat-soluble vitamin that plays several critical roles in the body. It activates proteins involved in blood clotting and bone metabolism, and also helps regulate calcium deposition in the arteries and other soft tissues. Getting adequate vitamin K2 can provide numerous benefits for bone and heart health.

Research suggests that many people may not be getting enough vitamin K2 from their diets. While vitamin K1 is abundant in leafy greens, vitamin K2 is only found in significant amounts in certain animal-based and fermented foods. Grass-fed beef organs like liver are particularly rich sources of K2.

Supplementing with vitamin K2 may be beneficial for some individuals at risk for vitamin K deficiency. Those with fat malabsorption issues, on blood thinners, or with osteoporosis should consider their vitamin K2 intake. For most people, aiming to regularly include grass-fed organ meats and fermented foods in the diet can help ensure sufficient vitamin K2 for optimal health.