As many people over the age of 50 become concerned about osteoporosis, high blood pressure, and heart problems, two supplements stand out as beneficial allies: Vitamin D3 and Vitamin K2. While I previously discussed the benefits of Vitamin D3, this article will focus on Vitamin K2.
The Role of Vitamin K2
Vitamin K2 is a fat-soluble vitamin that plays a crucial role in several bodily functions, including:
Blood Clotting: Vitamin K2 is essential for the activation of certain proteins involved in blood coagulation, which is vital for wound healing. Low levels of vitamin K can impair the activation of these proteins, increasing the risk of bleeding disorders.
Calcium Metabolism: It regulates calcium levels in the body by activating proteins that help deposit calcium into bone tissue. This process not only increases bone mineral density, a marker of healthy bones, but also reduces the risk of arterial calcification, a significant risk factor for cardiovascular disease.
Types of Vitamin K2
There are several forms of vitamin K2, with MK4 and MK7 being the most common in supplements. Other types include MK2 through MK14, but MK4 and MK7 are the most readily available.
Best Sources of Vitamin K2
You can find Vitamin K2 in various foods, including:
Animal Sources:
Chicken (breast and liver), Beef (ground beef and liver), Ham, Salmon, Shrimp, Eel, Eggs (particularly egg yolks)
Dairy Products:
Hard cheeses (such as gouda and cheddar), Soft cheeses (like blue cheese)
Fermented Foods:
Fermented options are also excellent sources of Vitamin K2.
Benefits of Taking Vitamin K2 and D3 Together
Osteoporosis:
Vitamin D3 enhances calcium absorption in the intestines, while Vitamin K2 helps transport calcium from the blood to the bones and teeth. Together, they may significantly improve bone mass.
High Blood Pressure: Vitamin K2 activates proteins that prevent calcium from accumulating in the arteries, which can help maintain healthy blood circulation and support normal blood pressure.
Heart Health: Research indicates that Vitamin D can benefit cardiovascular health. Pairing it with Vitamin K2 ensures that calcium is properly directed to bones rather than accumulating in blood vessels.
Dosage Recommendations
If you are concerned about osteoporosis, high blood pressure, or heart health, consider taking Vitamin K2 and D3 daily. For every 10,000 IU of Vitamin D3, it is suggested to take 100 mcg of Vitamin K2, particularly in the MK7 form for optimal benefits.
Written by CHARM-retirement.com
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