Vitamin K is a molecule obtained through the consumption of food and is essential for the correct coagulation of our blood, as well as stopping bleeding if necessary. It is categorized according to its nature as k1, k2 and k3 .
In the following article, we will talk about vitamin k2 and what are the functions it has in our body, as well as what foods allow it to be obtained and what its deficiency entails.
What is vitamin K2?
Vitamin K2 is also known as menaquinone and is characterized by being the transformation through intestinal bifidobacteria of vitamin k1 . Both are essential, especially to maintain the health of the bones and the cardiac system.
You should know: Vitamin K2 is obtained mainly through fermented foods and of animal origin, the recommended amounts being variable based on the age and gender of the person.
This micronutrient is also formed in our digestive system and influences the proper functioning and development of our body.
What function does vitamin K2 have?
Vitamin K2 fulfills a wide list of tasks and functions within our body , which will be mentioned and described below to allow its recognition and use:
1. Regulates blood coagulation processes
Vitamin K2 is essential for the coagulation process, since it participates in the synthesis of the protein that produces the plasmatic interaction. In the same way, it also prevents the extraction of air, both external and internal. Its deficiency could have fatal results or consequences. (1)
To highlight: It is recognized as the coagulation vitamin and it is due to the fact that the body uses it as a cofactor for the formation and activation of proteins, which influence blood coagulation. This synthesis happens in the liver and therefore liver diseases put our health at enormous risk.
2. Helps fix calcium in the bones
Vitamin K is recognized thanks to its ability to fix calcium , favoring bone mineralization and allowing the growth and maturation of calcium hydroxyapatite crystals. (two)
Important: Vitamin K2 regulates the traffic and the amounts of calcium that are mobilized in our body, allowing it to be incorporated into bone tissue and not accumulate in unwanted places . It is also important to mention that the deficiency of this micronutrient can lead to an increased risk of calcification.
3. Reduces the risk of cardiovascular diseases
In certain studies conducted in a national survey in the United States, vitamin K2 was associated with a 22% lower risk of dying from cardiovascular disease and an even 15% lower risk of all other existing causes. (3)
Note: The consumption of vitamin K2 reduces the formation of atherosclerotic plaques, which lead to a usual cause of myocardial infarction or cardiovascular accident. (4)
4. Promotes dental health
Vitamin K has been closely related to the mineralization of the teeth and the reduction of the risk of suffering from gingivitis, in addition to a recognition that its deficiency leads to the appearance of oral health conditions.
You should know: Among the considered benefits of vitamin K2, a study by Medical Hypotheses suggests its influence on the prevention of cavities . (5)
5. Prevents some types of cancer
Among its properties and benefits, vitamin K2 stands out for its effect of inhibiting the development of cancer cells, mainly in the liver area. In fact, there are studies that have shown a peculiar concentration around malignant tumors with carcinoma, unlike the rest of the organ tissue, preventing it from spreading and multiplying. (6)
To highlight: Studies carried out in the lymphatic system and patients diagnosed with non-Hodgkin lymphoma, obtained beneficial results after the application of doses of vitamin K2 to complement the treatment and its results . (7)
What foods are rich in vitamin K2?
Although vitamin K2 can be processed and produced in our digestive system, the largest amount is ingested through food. We mention below which foods are rich in this micronutrient, thus allowing its identification and use:
Note: It is important to note that the RDA ranges from 75 mcg to 120 mcg , either through food or supplements.
1. Green leafy vegetables
The use of green leafy vegetables and their vitamin K1 content mainly is due to the fact that the body has the ability to transform it during the digestion process and the intervention of enzymes and bacteria into vitamin K2. We mention below which are the main sources:
- Collard greens and turnip greens. They are also a source of fiber .
- Broccoli and edamame. Incredible sources of antioxidants.
- Fennel and asparagus. Sources of a wide variety of vitamins and minerals.
- Cilantro, basil and parsley . Aromatic herbs with medicinal properties.
2. Fermented vegetables
Fermented foods, including vegetables, are a potential source of vitamin K2 , even providing 900 micrograms per 100 grams of sample. Here are some examples:
- Soybean natto .
- Sauerkraut or fermented cabbage and cauliflower .
- Kimchi (cabbage, onions, garlic , asparagus, ginger, and radish)
3. Meat and fish
Among the foods rich in vitamin K2, there are some of animal origin, such as meat and fish that will be detailed below to allow their use:
- Beef and sausages.
- Pork Meat.
- Fish, molluscs and crustaceans.
- Tissues such as liver, pancreas, brain, and beef heart.
4. Cereals
Returning to products of plant origin, we can highlight cereals with high nutritional quality that provide this micronutrient to our body. We mention some of them below:
5. Whole dairy and eggs
Among foods of animal origin, there are by-products such as dairy products and eggs, which provide a great nutritional contribution and benefit health. They are preferably consumed fermented for a more significant contribution:
What diseases are caused by vitamin K2 deficiency?
Vitamin K2 deficiency leads to the development of quite characteristic consequences and disorders in the health of the organism , which is why they will be mentioned and described below, allowing their recognition:
1. Coagulopathy
Vitamin K2 deficiency in our body decreases prothrombin levels (a protein produced by the liver that works as a coagulation factor), resulting in defective coagulation and a potential risk of bleeding.
Important: It can even cause a hemorrhagic disease , such as idiopathic thrombocytopenic purpura. (8)
2. Osteoporosis
Since vitamin K2 is involved in calcium fixation, a deficiency of this micronutrient can lead to an increased risk of osteoporosis in the long term. The strength of the bones could be reduced, so it is concluded that vitamin K in general is extremely important for bone health. (9)
You should know: Vitamin K is essential for the metabolism of a non-collagenous protein called osteocalcin that is important for bone health , thus allowing a biological activity that prevents fractures and limitations.
3. Cardiovascular disorders
Quite apart from the coagulation disorders that are produced by the deficiency of vitamin K2 in the body, there is an increased risk for cardiovascular accidents and heart attacks , mainly thanks to the fact that the formation of atherosclerotic plaques is reduced.
To highlight: To reduce the risks, it is of great importance to take into account the possibility of using vitamin K supplements (whether it is taken in the form of pills or drinks), in order to avoid health problems and the subsequent need for medication to treatments.
Key Findings
- Vitamin K2 is part of the micronutrients known as vitamin K that are classified according to their origin and nature.
- Vitamin K2 is obtained mainly from animal products and fermented products.
- This micronutrient or vitamin is key to calcium fixation , oral health, preventing diseases and the proliferation of cancer cells.
- Vitamin K2 deficiency can lead to the appearance of coagulopathies, osteoporosis and cardiovascular disorders.
- The use of supplements under medical supervision will allow a healthy effect on our body and blood vessels, since adequate amounts reduce the risk of fractures and bleeding.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.