Vitamin K2 🍱 is generally considered safe when consumed in amounts that are within the recommended dietary intake. However, like any supplement, vitamin K2 can cause side effects in some individuals, particularly when taken in high doses.
Vitamin K2 dosage for adults to avoid deficiency
The recommended daily intake of vitamin K2 for adults is around 120-180 mcg. However, the optimal dosage can vary depending on factors like age, gender, and health status. Older adults tend to need higher vitamin K2 intake than younger people.
To avoid vitamin K2 deficiency, the key is to ensure adequate intake from dietary sources or supplements. Good food sources of K2 include fermented foods like natto, cheese, egg yolks, chicken, and grass-fed beef. For supplements, typical dosages range from 50-180 mcg per day.
Here are some foods for vitamin K2 deficiency:
- Natto: This fermented soybean dish from Japan contains the highest amount of K2. Just 3.5 ounces provides over 1100 mcg.
- Certain cheeses: Hard cheeses like gouda and brie contain about 75 mcg per ounce. The soy cheese menaquinone also provides around 50 mcg per ounce.
- Egg yolks: Pasture-raised eggs contain more K2 than conventional eggs. About 32 mcg per yolk.
- Chicken and goose liver: Contains about 100 mcg K2 per 3 ounces. Goose liver has around 3 times more than chicken liver.
- Grass-fed beef and meat: Meat from grass-fed animals contains more K2 than grain-fed. An 85g serving of grass-fed beef contains about 25 mcg.
- Butter and other full-fat dairy: From pasture-raised cows is best. Contains around 15 mcg per tablespoon.
- Fermented vegetables: Foods like sauerkraut, kimchi and pickled veggies contain varying amounts of K2.
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List of vitamin K2 benefits
Vitamin K2 is a fat-soluble vitamin that is important for bone health. It helps to maintain healthy bones by promoting the absorption of calcium and phosphorus. Vitamin K2 is also involved in the production of proteins that are necessary for bone formation. In addition, vitamin K2 may help to reduce the risk of cardiovascular disease by preventing the calcification of arteries.
Here are some of the benefits of vitamin K2:
- Bone Health: Vitamin K2 activates osteocalcin, a protein needed for calcium binding and bone mineralization. Adequate K2 prevents osteoporosis and fractures.
- Heart Health: K2 helps direct calcium away from arteries and soft tissues into bones and teeth. It prevents arterial calcification and protects against cardiovascular disease.
- Brain Health: Vitamin K2 may support cognitive function and improve memory in older adults. It’s being studied for Alzheimer’s disease prevention.
- Anti-Inflammatory: K2 exhibits anti-inflammatory properties that may help reduce risk of chronic diseases like arthritis and autoimmune disorders.
- Cancer Prevention: Early research shows vitamin K2 may suppress cancer cell growth and tumor progression for certain cancers like leukemia and liver cancer.
- Diabetes: K2 may improve insulin sensitivity and help prevent complications in diabetics by protecting blood vessels and nerves.
- Dental Health: Vitamin K2 works synergistically with vitamins A and D to support mineralization of teeth and prevent cavities.
- Skin Health: K2 activates proteins needed for wound healing and skin renewal. It may help reduce wrinkles, acne, and other skin conditions.
- Overall Longevity: Getting enough vitamin K2 from diet or supplements appears to promote longevity and healthier aging.
Vitamin K2 and d3 benfit:
A study published in the journal Nutrients found that taking a combination of vitamin K2 and vitamin D3 can help to improve bone density and reduce the risk of fractures.
In addition to their role in bone health, vitamin K2 and vitamin D3 have also been shown to have a number of other health benefits, including:
- Reducing the risk of cardiovascular disease
- Protecting against cancer
- Improving cognitive function
- Boosting the immune system
Vitamin K2 Side Effects in High Dose
There is some evidence that high doses of vitamin K2 may be associated with side effects, such as:
- Blood Clotting Issues: Very high doses of K2 can negatively interact with blood-thinning medications like warfarin, increasing clotting time. Those on anticoagulants should avoid supplements and consult a doctor.
- Liver Toxicity: Extremely high doses over 100 times the recommended amount may potentially lead to liver damage and toxicity. Stick within recommended range of 120-180 mcg.
- Interactions: Vitamin K can interact with certain medications including antibiotics, seizure medications, and high blood pressure drugs. Speak with a pharmacist.
- Upset Stomach: Minor side effects like nausea, diarrhea, bloating and stomach pain have been reported in some users, especially at doses over 180 mcg. Reduce dose if this occurs.
- Allergic Reaction: Though rare, those with soy or egg allergies may react to K2 supplements derived from natto or eggs. Try non-soy vegan options instead.
- Bruising and Bleeding: Some people may experience minor bruising or nosebleeds at very high doses over 500 mcg per day. Discontinue supplements if this happens.
To avoid complications, have blood clotting monitored if on anticoagulants and stick within recommended K2 dosages unless advised otherwise by a doctor. Tell your healthcare provider about any supplements you take.
Vitamin K2 interactions that cause side effects
Understanding these interactions can help in optimizing its benefits while minimizing potential risks.
Vitamin K2 and Medications:
- Anticoagulants (Warfarin, Coumadin): Vitamin K2 aids blood clotting, potentially counteracting anticoagulants like warfarin, and patients should maintain consistent intake to prevent fluctuations.
- Antibiotics: Antibiotics can disrupt gut vitamin K production, potentially causing deficiency; consider a K2 supplement, consult healthcare provider before starting.
- Cholesterol-Lowering Drugs (Statins): Statins may inhibit Vitamin K2 synthesis, potentially causing deficiency; research suggests Vitamin K2 may counteract side effects like arterial calcification.
Vitamin K2 and Other Nutrients:
- Vitamin D: Vitamin D3 and K2 work synergistically to absorb and use calcium, essential for bone and tooth health.
- Calcium: Vitamin K2 aids in proper calcium utilization by directing calcium to bones and teeth, preventing deposits in arteries and soft tissues.
- Magnesium: Magnesium can enhance the efficacy of vitamin K2. It serves as a cofactor in the conversion of vitamin K into its active form.
Vitamin K2’s efficacy and overall health are influenced by interactions with medications and nutrients. Consult a healthcare provider before starting or altering a supplement regimen to ensure proper guidance.
Remember, while Vitamin K2 is a critical nutrient, it needs to be balanced with other vitamins and minerals for optimal health benefits.
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