When considering essential vitamins, vitamin K might not be the first to come to mind. However, it plays a crucial role in various bodily functions, including blood clotting, wound healing, and bone health. This article explores vitamin K2, its importance, and how vegans can obtain it through their diet and supplements.
Understanding Vitamin K
Vitamin K was discovered in the early 1930s as a nutrient essential for blood clotting and coagulation. There are different types of vitamin K, with plant foods primarily containing vitamin K1. Vitamin K2, on the other hand, is mainly found in animal tissues and organs, especially those from grass-fed animals. Vitamin K2 is further divided into subtypes, designated as MK-4 through MK-13, based on the length of their side chains.
Vitamin K is a fat-soluble vitamin utilized by proteins in the body that contribute to blood-clotting, wound-healing and bone health.
The Importance of Vitamin K2
Vitamin K2 activates proteins like matrix Gla protein (MGP) and osteocalcin, which are essential for bone and cardiovascular health. These proteins help prevent calcium from depositing in the arteries and soft tissues, ensuring it is utilized for bone mineralization. Research suggests that vitamin K2 may have superior health benefits compared to vitamin K1, potentially reducing the risk of heart disease.
Vitamin K2 deficiency has become increasingly prevalent over the past century due to changes in how we source and consume food. The body does not store large amounts of vitamin K2, making it necessary to obtain it regularly through diet or supplementation. Studies have linked vitamin K2 deficiency to various health conditions, including heart disease, diabetes, and cancer. Additionally, it plays a critical role in women's health, impacting fertility, heart health, and osteoporosis.
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Vitamin K2 and Vegans: The Challenge
The majority of vitamin K2 is found in animal tissues and organs, especially in those that are grass-fed, it poses a challenge for individuals following a vegan diet. Vitamin K2 only accounts for about 25% of total vitamin K intake from food. Although the body can convert some vitamin K1 to K2, it is often not sufficient to meet the body's needs.
While minimal plant-based foods provide vitamin K2, vegans can still incorporate certain foods into their diet to increase their intake. These include:
- Natto: Natto is a traditional Japanese food made from fermented soybeans, is the best source of Vitamin K2.
- Tempeh: Tempeh, originating from Indonesia, is similar to natto.
- Kombucha: Kombucha is a fermented tea that has gained popularity in recent years.
However, it's important to note that the vitamin K2 content in these foods can vary depending on how they are made.
Supplementation: A Viable Option
Given the difficulty of obtaining sufficient vitamin K2 through a vegan diet alone, supplementation can be a viable option. It is crucial to consult with a healthcare professional before starting any new supplement regimen.
If supplementation is recommended, research and choose a reputable brand. The FDA does not review supplements, so manufacturers are responsible for ensuring their products' safety. A quality manufacturer will provide a quality product.
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When choosing a supplement, keep the following in mind:
- Vitamin K2-MK7: Opt for a supplement that contains Vitamin K2-MK7, as it is a more active form with a longer half-life compared to Vitamin K2-MK4.
- Source: Some vitamin K2 supplements are derived from soy, so double-check the ingredients if you have any soy sensitivities.
- Dosage: Initial studies suggest that a daily dose of 180 mcg can have a positive impact, although individual needs may vary based on health history.
It is essential to balance vitamin K2 intake with vitamin D3, another fat-soluble vitamin that works synergistically with vitamin K2. Additionally, incorporating foods rich in minerals can further enhance the benefits. If you are supplementing with calcium or magnesium, consult with a healthcare practitioner familiar with vitamin K2 to determine the best ratios.
Recommended Supplements
After extensive research, PureHeart K2D by Pure Encapsulations is a recommended Vitamin K2 supplement. It provides an optimal dose of Vitamin K2 in a single capsule without any additional ingredients. This supplement offers numerous heart health benefits and can potentially benefit conditions associated with vitamin K2 and vitamin D3 deficiencies.
The Broader Picture: Vitamin K and Overall Health
Why do we need vitamin K in our diet? Vitamin K is a fat-soluble vitamin used by important proteins in our body that are involved in blood-clotting, wound-healing and bone health. There are different types of vitamin K and plant foods contain vitamin K1. Vegans can obtain vitamin K from various plant-based sources, including green leafy vegetables such as Brussels sprouts, kale, cabbage, broccoli, spinach, and spring greens, as well as vegetable oils.
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