Daily value of vitamin K2. Vitamin K2 and its role in the human body. Don't forget about the norm

Thus, vitamin K provides two important renewal mechanisms for bones. This primarily protects against excessive degradation bone tissue, turning off excessive osteoclast activity. It then supports the critical role of new bone formation by allowing osteocalcin to take calcium from the blood and deliver it to the bones.

From this brief description It is clear that maintaining healthy bone density requires adequate levels of calcium, vitamin D and vitamin K. without vitamin D, there will be no osteocalcin for vitamin K to continue working. Without vitamin K, the osteocalcin that is produced will be inactive. And of course, without calcium (and other beneficial minerals including magnesium and boron), there will be no components for activated osteocalcin to improve structural bone density.

Nurses' Health Study which followed more than 72,000 women over 10 years and found that women whose blood vitamin K was low had a 30% higher risk of hip fracture than women with high vitamin K.

https://www.ncbi.nlm.nih.gov/pubmed/9925126

A seven-year study of more than 888 older men and women found that men and women who took the highest dose of vitamin K (254 mcg) had 65% more low risk hip fracture than those who consumed vitamin K in deficient quantities - no more than 56 mcg per day.

A Japanese study in postmenopausal women comparing the effect of K2 with the drug etidronate on fracture incidence found that those taking K2 at a dose of 45 mg per day reduced the incidence of fractures to 8.0%, compared with 8.7% for those taking K2 at a dose of 45 mg per day. who took etidronate. In addition, women taking vitamin K and medicinal product received only 3.8% risk of fracture. In the placebo group,who did not receive any K2,neither drug therapy, almost 21% of women suffered bone fractures.

https://www.ncbi.nlm.nih.gov/pubmed/14584089

Vitamin K2 fights rheumatoid arthritis

Rheumatoid arthritis is autoimmune disease, which causes chronic inflammation in joints and other organs in the body. Those who suffer from rheumatoid arthritis have striking high level cardiovascular diseases.

www.ncbi.nlm.nih.gov/pubmed/18827910

In a study published in June 2008, Japanese scientists found that vitamin K2 inhibits the proliferation of synovial cells and prevents collagen-induced development rheumatoid arthritis in a rat model. Scientists concluded that vitamin K2 may represent a new treatment for rheumatoid arthritis when combined with other anti-inflammatory drugs.

www.ncbi.nlm.nih.gov/pubmed/18484089

Vitamin K2 reduces the risk of prostate cancer

Scientists in Germany followed 11,319 men for 8.6 years and found that men who used a large number of Vitamin K2 reduced the risk of developing prostate cancer by 63%, the results of the study were published back in 2008, but so few men know about it! By the way, prostate cancer is one of the most common species tumor diseases, which can threaten men.

Here is a link to the study:

www.ncbi.nlm.nih.gov/pubmed/18400723

Reducing your overall chance of getting cancer

Vitamin K has been shown to be effective in reducing the risk of developing cancers of the prostate, colon, stomach, nose, and cancer diseases oral cavity. One study found that even high doses of vitamin K helped liver cancer patients stabilize and even improve their liver function. Studies have even found that vitamin K can cause self-destruction. cancer cells(apoptosis).

In a study published in early 2008, 61 new liver cancer patients who were in remission after treatment were divided into two groups. One group received extra vitamin K2. After a year of follow-up, only 13% of patients in the K2-treated group experienced a recurrence of liver cancer, compared with 55% in the group that did not receive K2. The three-year survival rate for those who took vitamin K2 was 87%, compared to 64% in the group that did not receive vitamin K2.

www.ncbi.nlm.nih.gov/pubmed/16400650

In 2007, scientists identified the specific anticancer mechanisms of vitamin K2, inincluding inhibition of pro-inflammatory propertiesnuclear factor kappa B (NFkB), which is often overexpressed in cancer cells.Tumor cells use these pro-inflammatory factors toto develop survival mechanismswhich interfere with the destruction of cancer cells during chemotherapy.

www.ncbi.nlm.nih.gov/pubmed/17404108

Aerobic endurance

One of the main reasons for the decrease in aerobic sports results As we age, the body becomes less efficient at using oxygen. Your maximum capacity to use oxygen can be measured by VO 2 max, an estimate of how much oxygen your body can use per kilogram of body weight. As a result, a high VO2 max indicates that a person can use oxygen efficiently, which is often seen in well-trained endurance athletes.

Unfortunately, after age 30, VO 2 max will begin to decline. For non-athletes, VO2max typically decreases by about 10 percent every ten years. However, athletes who continue rigorous training can reduce the decline by up to 5 percent every ten years.

https://www.ncbi.nlm.nih.gov/pubmed/17717011

The main reason that VO 2 max decreases with age is because your maximum heart rate (max HR) also decreases.

Because cardiac output is the product of stroke volume and maximum heart rate (cardiac output = stroke volume x maximum heartbeat) , a decrease in maximum HR directly reduces cardiac output and, in turn, oxygen delivery to muscles. This results in lower VO 2 max and decreased athletic endurance as you age.

Fortunately, vitamin K2 appears to increase cardiac output by improving mitochondrial function. In fact, a recent study conducted at the University of North Texas found that just eight weeks of high-dose vitamin K2 (MK-4) supplementation was associated with a whopping 12 percent increase in maximum cardiac output in athletes trained in aerobics. - Interestingly, it is estimated that it takes 6-9 months of high-intensity training without K2 supplementation to achieve the same increase in cardiac output.

The researchers also reported small increases in stroke volume and maximum heart rate in the test group, which may help explain the significant increase in cardiac output.

Reduced mortality from all causes

The study, the results of which were published in 2014, involved 7216 patients over 4.8 years of follow-up and found that vitamin K (both forms K1 and K2 act on their own type of mortality) reduces mortality from all causes by 46% compared with those who took it. didn't use it.

http://www.ncbi.nlm.nih.gov/pubmed/24647393

Forms of Vitamin K

There are several forms of vitamin K, and you can even get confused about them: only two forms are known in nature: vitamin K1 and vitamin K2. Vitamin K1 - found in plant products, vitamin K2 in animals, and is also synthesized in the human body itself in the intestines with the help bacterial microflora from vitamin K1. There is also artificial form vitamin called K3 (Vikasol) - by the way, oddly enough, but only this can be bought in Russian pharmacies, but unfortunately, this form is potentially toxic and can damage the cells of the body, so it was even possible to use it to kill aggressive forms of pancreatic cancer, I don't recommend taking it.

It has two forms MK-4 and MK-7, which differ slightly from each other, but according to recent studies, MK7 has better bioavailability.

https://www.ncbi.nlm.nih.gov/pubmed/18383823

Daily dosage of vitamin K2

The dosage of vitamin K2 for adults is at least 100 mcg/day. Vitamin K2 deficiency was considered quite a rare occurrence, due to the fact that it can be synthesized healthy microflora intestines, but research recent years show that increased dosages Vitamin K2 can be very helpful in preventing the most dangerous diseases such as cancer, and calcification of the body's soft tissues.

Contraindications for use and overdose

Because this vitamin affects blood clotting, then if you are taking blood thinners, you should always consult your doctor before taking vitamin K. Although in scientific research It has been found that patients taking valfaran (Coumadin), an anticoagulant drug, may have serious problems with calcium imbalance and increases the risk of developing osteoporosis, and calcium deposition in tissues, and vascular fragility, and some forms of cancer.

WHAT FOODS CONTAIN VITAMIN K?

After reading the previous part of the article, you probably already wanted to use more vitamin K, since its beneficial effects are very multifaceted, but unfortunately, the vitamin content in products common to Russians is very low, and heat treatment destroys vitamin K.

Where is vitamin K found?

The greatest amount of vitamin K1 is found in green leafy vegetables, which must be eaten raw so that it does not break down, rich in vitamin K in foods such as: spinach, broccoli, Chinese cabbage, green apples, kale, kiwi, avocado, and even cucumber (although it doesn't have much). K2 is contained in sufficient quantities, natto is a specific Japanese product made from fermented soybeans, in goose and beef liver, gouda cheese, and brie. A problem with natural sources K2 is as follows: all of them except natto contain a form of vitamin K2 MK4 which is very quickly eliminated from the body - in a maximum of 3 hours, so in order to get the protective effect of the vitamin for 24 hours you will have to consume foods rich in it very often. In my opinion, it is better to use a drug with a natural form of K2 - this will give best effect and will allow you to slow down aging as much as possible.

Us to get everyone beneficial effects Both forms of the vitamin are needed for health.

Video from the health program about vitamin K

Review of vitamin K2 preparations

A sufficient amount of vitamin K2 in the body can only be obtained by eating large amounts of raw green vegetables (300 grams), if you do not follow a vegetarian diet, then it will be difficult for you to do this, since the use of these products should be daily, so it is recommended to use vitamin K tablets. In Russia, vitamin K is not sold in tablets, with the exception of the K3 form (Vikasol), which is artificial and potentially toxic, although it is not very expensive compared to imported drugs.

Vitamin K review on IHERB

There are three most preferred forms of the vitamin that can be ordered on IHERB, I’ll briefly tell you about them:

Option #1. Vitamin K2 (MK-7) in capsules. Here is the link: Now Foods, Vitamin K-2, 100 mcg, 100 Veggie Caps . How to use - 3 capsules (300 mcg of vitamin K2 (MK-7) per day).

Why does the body need vitamin K2? As mentioned above, the main thing why you should not forget about this representative of group K is its ability to influence bone tissue. This occurs due to the fact that under the influence of vitamin K2, calcium is better absorbed.

Although this substance, like other representatives of the K-group, also affects blood clotting, its main task still concerns bones.

For example, K2 promotes the synthesis of a number of protein structures, many of which are associated with bone tissue. These include, for example, osteocalcin, a non-collagenous substance that is extremely important for the formation of both bone and joint tissue.

In addition to protein, K2 also affects the production of enzyme structures such as prothrombin and proconvertin. All this makes this element extremely important for osteoporosis and other similar diseases.

Menaquinone is also involved in other various aspects human health. Among them:

dental condition;
removal of excess deposited calcium;
normalization of the gastrointestinal tract;
Helps with the functioning of the heart and liver.

In addition, the substance is capable of:

slow down cancer diseases;
improve the condition of the skin, slow down its aging;

Osteoclasts - cells big size, capable of destroying bone tissue by dissolving minerals and collagen. IN in good condition they simply cleanse the body of old, no longer needed bone tissue, but their excessive presence can harm health. Fortunately, K2 prevents osteoclasts from appearing in too many numbers.

Food

Although the substance is produced by bacteria in our intestines, it is important to get vitamin K2 in foods.

It can be found in:

goose pate,
cheeses,
eggs,
dairy products,
salami,
chicken,
beef,
sea fish.

Plant sources of vitamin K2 are quite scarce. Vitamin B minimum quantity can be found in almost any vegetable, as well as oils. However, in such products the substance content is unlikely to exceed 1 gram, while, for example, 75 grams can be found in cheese.

The daily requirement for vitamin K2 is rarely considered separately, so it is best to know how much vitamin K you need in general.

Average normal amount of this element for humans is 120 mcg. For newborns - 2 mcg, for older children - up to 55.

Vitamin deficiency

If K2 did not enter the body with food, but was produced by intestinal bacteria, then, due to bile, it will become a lipoprotein that will spread through the blood.

If a person does not have significant problems with the gastrointestinal tract, then, as a rule, he should not worry about possible disadvantage K2.

There are a number of pathologies that can lead to deficiency. Among them:

liver diseases,
hepatitis,
pancreatic oncology,
long-term use of antibiotics;
damage to the gastrointestinal tract due to stress, poor nutrition and endocrine diseases.

Symptoms of menaquinone deficiency:

gum pathologies,
fatigue,
menstrual pain,
problems with the gastrointestinal tract,
deterioration of the condition of the skin and hair,
the appearance of bruises even with weak blows,
blood from the nose,
joint pain,
suppressed tissue regeneration,
retinal damage.

With a long-term deficiency, due to the inability of the described element to perform its functions, ossification of cartilage, the appearance of significant salt deposits in the vessels and various pathologies associated with bone tissue.

It is very important to avoid vitamin K2 deficiency during pregnancy, as this can lead to hemorrhagic problems in both the mother and her baby.

Oversupply

As is the case with many other vitamins, an overdose of K2, as a rule, only occurs if a person has taken medications with this substance. Proper nutrition will help you not only avoid menaquinone deficiency, but also its excessive amount.

Taking any medications should always be under the supervision of a doctor, otherwise an overdose may occur. It can lead, in addition to nausea and dry skin, to miscarriage. Be careful and buy vitamins in pharmacies only as prescribed by a doctor.

Pharmaceuticals

Preparations with vitamin K2 are prescribed for:

lack of substance;
taking steroids based on adrenal hormones;
pathologies of the mineral component of bones;
osteoporosis and other similar diseases;
spinal injuries;
arthritis;
diabetes;
endocrine diseases, skin and gastrointestinal diseases;
abdominal surgeries;
menopause;
pathologies of the respiratory system;
oncological diseases of the genital organs, brain and blood;
tuberculosis;
bad work immune system;
multiple sclerosis.

Even if the body does not have problems with vitamin K2, bones cannot be healthy without calcium. For this reason, a calcium transactivator with vitamin D3 and K2 was created.

It helps calcium, obtained both from food and from medications, to be absorbed.
Promotes bone tissue regeneration.
Helps metabolism, prevents calcium plaques from forming.

Due to its composition the drug:

reduces the possibility of osteoporosis;
fights vitamin deficiency of both vitamin K2 and D3;
ensures normal functioning of bone tissue, its density and mass.

Instructions for vitamin K2:

The drug is taken one capsule up to two times a day. The duration of the course should not exceed one month. In total, it is worth conducting up to five reception courses in a year.

Solgar

Solgar Super with vitamin K2 is a product designed primarily to affect blood clotting. In addition, it promotes normal bone density and improves the regenerative properties of the skin.

In addition to vitamin K, the composition contains calcium. Take vitamin K2 tablets called Solgar once a day with food. Preferably morning or daytime. The minimum course duration is 1 month.

Dr. Mercola

It is believed that this vitamin K2 is good for the skin - it prevents its aging. In addition, like other products with this substance, Dr. Mercola is taken for bone health, cardiac health, as well as to improve memory and strengthen the immune system. The product also has antioxidant properties.

The drug belongs to the premium class, and, according to the manufacturer, is distinguished by the environmental friendliness of both the production process itself and the ingredients used. In this regard, the price of such vitamin K2 is approximately 2000 rubles.

Capsules Dr. Mercola should be taken one per day, with food.

Swiss drug, produced in packs of 40 capsules. Contains K2, D3, flaxseed and sunflower oil. It is used to stop the process of leaching calcium from bone tissue and also prevents its destruction.

Viva-K2 is a remedy for osteoarthritis, osteochondrosis, and prevention of fractures. In addition to these pathologies, indications for use are:

tuberculosis,
problems with the immune system,
diabetes,
psoriasis,
oncological diseases of the breast, ovaries, brain and blood,
pathologies of the kidneys and respiratory tract.

The drug should not be used during pregnancy or breastfeeding, or if individual intolerance to the ingredients is possible. Take one capsule a day for a month with plenty of water. The price of Vivasan is approximately 70 rubles.

Other medications

Eurocaps Ltd – complex remedy from osteoporosis and atherosclerosis. Can act both as a medicine and preventive effects. In addition to menaquinone, the composition contains vitamin D3 and linseed oil.
Now Foods is a dietary supplement with the most stable vitamin K2 compound. In addition to it, it contains alfalfa. Each capsule is daily norm of this element. Used for problems with bones and blood clotting.
Swanson is a product made from natto beans, the product richest in vitamin K2. Like Now Foods, K2 in these products is presented as MK-7. Swanson is prescribed, in addition to its effect on bones and blood, to normalize the activity of the heart and liver.
Jarrow Formulas consists only of vitamin K2 type MK-7. Used to increase the elasticity of blood vessels and improve bone density. Fights calcium deposits in capillaries.

Don’t forget that you should always first improve your diet and lifestyle, and only then think about buying synthetic vitamins. Even if you still decide to attend medications, consult with specialists first to avoid various possible complications. And now a little video about vitamin K2.

Write your opinion about this article in the comments, don’t forget to tell your friends about it and subscribe to the next blog updates!

And him beneficial features.

Stay strong!

Artem and Elena Vasyukovich

Many people have never heard of vitamin K2 (another name is menaquinone). Yes, and I found out about it only a few years ago, but even then I didn’t attach any importance to it right away. What do you need there? Soy? Ugh. Okay, I'll figure it out later. And when I figured it out, I not only began to respect this vitamin, but also included it in my army of helpers. In one form or another, in different compositions. I’ll tell you about one of the options under the cut,

IN itamin K - fat-soluble vitamin, which promotes healthy heart, bones and strengthens the immune system. It improves the protection of bone tissue from destruction and weakening, helps fight cholesterol plaques, successfully protects body cells from damage and oxidative processes. WITH reduces risk various fractures, prevents diseases of the cardiovascular system, as well as arthritis, osteoporosis, vitamin deficiency, diabetes and etc.
P It is estimated that more than half of the adult population is vitamin K deficient.
This deficiency develops into more serious problems, such as bowel problems, bleeding and sore gums, nosebleeds for no reason, visible hemorrhages in the eyes, a tendency to bruise when the slightest damage and blows, painful menstruation in women, long-term healing of even small wounds, fast fatiguability, development of bone osteoporosis.

Those who have digestive problems or have been on antibiotics for a long time are most at risk of developing these problems.

A little more detail about why vitamin K2 is needed.

D for healthy bones. Prevention and treatment of osteoporosis.
Vitamin K2 brings calcium to the bones and other needed places and reduces it in soft tissues, arteries and heart. It helps produce an essential protein, osteocalcin, which is essential for bones and joints. Thanks to vitamin K2, this component becomes denser, which reduces the risk of a fracture several times. Magnesium is also important for this process, and without the necessary K2 and D3 there is a risk of developing calcification.
D for oral hygiene.
Oral hygiene is important for general health. And vitamin K2 plays a role in remineralizing teeth and preventing caries.
WITH abbreviation varicose veins veins
Vitamin K2 produces MGP (a protein) that helps prevent calcification in the arteries. It removes accumulated calcium crystals that settle on the walls, thereby performing a cleansing function.
The same protein prevents excess calcium in the veins. Therefore, vitamin K2 is necessary for chemical changes and helps in the treatment and prevention of varicose veins.
WITH preservation of youth.
K2 also promotes conservation beautiful skin, preventing excess calcium in skin elastin. For this reason, it keeps it firm and prevents wrinkles.
D for the brain.
In many patients, dietary doses of vitamin K reduce the progression of Alzheimer's disease by preventing excess calcium in the body (including the brain).

Vitamin K2 contraindicated for use in large quantities those who have recently suffered a stroke or heart surgery, as well as thrombosis.

From the manufacturer.

MK-7 from Jarrow Formulas is produced by fermentation with the bacterium Bacillus subtilis natto. MK-7 (menaquinone-7) is an improved bioactive form of vitamin K2 naturally found in natto (Japanese fermented soybean) and is 10 times more absorbable than vitamin K1 from spinach. MK-7 is responsible for carboxylation of specific bone proteins needed to build bones. Additionally, MK-7 improves cardiovascular health by maintaining arterial elasticity.

Medium chain triglycerides (used in medical practice for many years to treat fat malabsorption disorders, defects in lipid absorption due to intestinal reactions and insufficient lipid transport) non-GMO, evening primrose oil, non-GMO soybean oil. The soft gel consists of gelatin, glycerin, water and caramel (as a light barrier).

Contains no wheat, no gluten, no dairy, no eggs, no fish, no shellfish, no peanuts, no tree nuts.

From me.
Comes in a sealed jar with a protective membrane under the lid. The capsules are small, Brown, easy to swallow, no smell or taste.
A jar is enough for two months of use.

TO When I take other complexes for bones and joints, I don’t take this drug, because K2 is included in them in one form or another, why do we need an overdose. But during breaks, like now, I take it with magnesium and D3. Of course, this supplement cannot give any wow effect, I don’t expect it.
TO It was once mistakenly believed that the main source of vitamin K2 was intestinal bacteria. That is, it must be produced in our body. But much evidence contradicts this view; intestinal production makes only a very small contribution to K2 conversion. And then there wouldn’t be so many people with osteoporosis, calcifications and clogged blood vessels. So, whenever possible, I try to help the body for money with the help of supplements, for example, this one, from a manufacturer I respect.

Thank you for your attention and patience!)

All my posts in the community are available

Vitamins are special compounds that are necessary for the normal functioning of the human body. They are sources of vitality and energy, and their lack leads to disruption of the functioning of organs and systems.

Nowadays, the most popular vitamins are C, A, E and B. Almost every person knows what ascorbic acid or vitamin E are needed for, but few people know that K2 is also among the vital ones. Numerous studies by modern scientists confirm that it has no less impact on human health than its “colleagues”.

Vitamin K2, known medically as menaquinone, belongs to vitamin group TO. For a long time scientists did not pay enough attention to it, and it remained poorly studied. And although today vitamin K2 still has not revealed all its secrets, its benefits for human body is a proven fact.

Role in the body

Modern research confirms that vitamin K2 is indispensable in the formation of bone tissue. Statistics say that regular use Menaquinone-rich foods reduce the risk of spinal fractures by 60% and hip fractures by 80%. So unique property The substance is explained by the fact that it helps produce osteocalcin, a protein that is needed to maintain joint strength. This is why doctors strongly recommend taking vitamin K2 to both young children, whose skeletons are actively developing, and older people, whose bones become hollow and brittle with age.

It is no less important for coagulant processes. Menaquinone takes an active part in blood clotting and promotes fast healing wounds and scratches. Therefore, foods rich in vitamins K are recommended to be included in the diet of people who suffer from peptic ulcers, pulmonary hemorrhages due to tuberculosis and radiation sickness.

Menaquinone will also be useful for cardiovascular diseases. It actively interacts with calcium and promotes its penetration to where it is so needed (in bones, teeth), and removes it from the arteries. A lack of this vitamin is one of the causes of hypertension, stroke, arthritis and many other diseases of the cardiovascular system.

However positive influence on the organs indicated above - this is far from the only advantage of menaquinone. Scientists have proven that this vitamin has many other valuable properties. In particular, he:

improves the functioning of the digestive system;
prevents the formation of cancerous tumors;
stimulate liver function;
regulates redox processes;
takes part in intracellular respiration.

Menaquinone, like vitamin E, is considered a source of youth and beauty. A real discovery for modern scientists was the unique property of K2 to prevent premature aging skin. That is why menaquinone is recommended for any diseases of the skin: psoriasis, dermatitis, etc. A latest developments and research suggests it may hold hope for people with Parkinson's disease.

Why is menaquinone deficiency dangerous?

A lack of vitamins, including K2, is very dangerous for the human body. It may cause feeling unwell and the development of many diseases, in particular:

hepatitis A;
cholelithiasis;
tumors in the pancreas;
liver cirrhosis.

It is especially important to prevent menaquinone deficiency during pregnancy, since its deficiency can cause heavy bleeding during childbirth. It is no less important for nursing mothers, because breast milk is the only source this vitamin for a newborn baby.

A long-term lack of menaquinone is fraught with ossification of cartilage, salt deposits on the walls of blood vessels, internal bleeding and even bone deformation.

As a rule, the cause of substance deficiency is disruption of the intestines due to diseases, hormonal imbalances or long-term use antibiotics.

The most common signs of vitamin K2 deficiency in the human body are:

frequent nosebleeds;
poor blood clotting and long healing of wounds, scratches and bruises;
intestinal problems;
painful menstruation;
bleeding gums;
hemorrhages in the retina;
osteoporosis, osteomalacia and other joint diseases;
deterioration of skin condition;
fast fatiguability.

What is dangerous about an excess of menaquinone?

An excess of menaquinone in the human body is very rare. But if this happens, then vitamin K2, contrary to popular belief, may not benefit the body, but irreparable harm. It can provoke the formation of blood clots and blockage of blood vessels due to high blood clotting.

If vitamin K2 is in excess in the human body, then the following unpleasant symptoms are observed:

dry skin;
diarrhea;
nausea;
miscarriage (in pregnant women).

Sources of menaquinone

Many scientists are convinced that menaquinone is independently synthesized in small intestine. However latest research prove that in some cases the body cannot produce enough vitamin K2. Accordingly, a person faced with similar problem, can get this substance from food.

Previously, it was believed that most menaquinone was found in products of animal origin (cottage cheese, milk, goose and calf liver, beef and chicken, egg yolk, hard cheese). However, it is worth noting that vitamin K2 is formed in the fat of only those birds and animals that eat cereal crops, and not with compound feeds and feeds of artificial origin. In addition, it has long been known that such foods cause significant harm to the body due to the content of cholesterol, hormones and antibiotics.

More recently, Japanese scientists have discovered that there is a lot of menaquinone in soybeans and the Japanese dish natto. Also rich in vitamin K2 are plant foods such as:

cabbage;
green tomatoes;
carrots, potatoes and other root vegetables;
spinach;
oats, wheat and other grains;
dog-rose fruit.

The daily requirement of vitamin K2 for an adult is 1 mcg per 1 kilogram of weight. To get the full amount of menaquinone, you should include a sufficient amount of the vegetables and grains listed above in your diet. You can use them to prepare salads, stews, juices, etc.

Thus, despite the fact that the group of vitamins K was studied by scientists relatively recently, the benefits of menaquinone for the human body are obvious. This substance, which can be found in many plant products, strengthens bone tissue and has a beneficial effect on cardiovascular system, promotes rejuvenation and improvement of skin condition. And although all the secrets of menaquinone have not yet been revealed by scientists, the listed beneficial properties of vitamin K2 are quite good reason so that it is included in the diet of every person.

Vitamin K2, also called menaquinone, is important for every human body along with ascorbic acid, vitamin A, D, group B and others. A sufficient supply of K2 is required to regulate protein synthesis and material metabolism, but these are not all its functions.

How does menaquinone work?

The most valuable mineral for human body Calcium is considered essential for teeth and bones, and is also involved in biological processes. Main function Vitamin K2 is a modification of proteins to bind calcium. Unlike K1, which is responsible for physiological blood clotting, K2 activates proteins that regulate calcium deposition in the right places.

You don't need a research link to understand that menaquinone is required for bone formation processes. According to statistics, sufficient consumption of animal products containing K2 reduces the risk of bone fractures. The substance is also unique in that it promotes the production of the protein osteocalcin, valuable for joints and the cardiovascular system.

Research shows that K2 is required to provide many natural functions body:

regulates digestion;
prevents the appearance malignant neoplasms;
supports liver function;
controls oxidation and regeneration;
ensuring intracellular respiration.

Scientists divide vitamin K2 into two subcategories:

MK-4, found primarily in egg yolks, butter and animal food products;
MK-7 - present in fermented foods ( sauerkraut or cucumbers).

They are equal in terms of usefulness, so choose any source of this substance. There is also an opinion that when taking additional vitamin D complexes, it is necessary to start taking additional K2 for better absorption of the first component. For this reason, many pharmaceutical preparations contain a combination of these two beneficial substances.

Benefits of K2 for humans

Vitamin consumption prevents cardiovascular diseases, helps maintain the condition of joints and bone tissue. In this regard, the substance is recommended for children and the elderly. K2 is involved in the natural process of blood clotting, and therefore accelerates the healing of scratches and wounds. For this reason greatest number Products with menaquinone are recommended for use by people with ulcers, tuberculosis or radiation sickness.

K2 helps remove calcium deposits from the arteries, so that they do not harden and the lumen does not narrow. Another discovery for scientists was the ability of menaquinone to slow down skin aging. In this regard, this component is especially important in the human body when skin lesions: dermatitis, psoriasis.

Doctors prescribe vitamin K2 to children with enamel hypoplasia. Hypoplasia is a state of metabolic disorder in children's body, against the background of which teeth receive less proteins and minerals for growth and strength.

Daily Values of Vitamin K2

As for the daily recommended amount of vitamin K2, it depends on the person's age. On average, it is determined at the rate of 1 mcg per kilogram of mass. To obtain this vitamin in sufficient quantities, the diet must contain enough suitable dishes or vitamin complexes. Thus, daily dose Each person has their own K2, and the table will help determine the approximate norms:

Note that the substance dissolves in the intestines under the influence of fats, so for its normal absorption it is necessary to combine the intake with low-fat food.

The danger of vitamin deficiency

We have figured out why K2 is needed, what is the benefit of it and what is the consumption rate, and now we will find out what a lack of vitamin can lead to. Deficiency of the substance contributes to the development of certain diseases and worsens general state health. In advanced cases it comes to:

JUB ( cholelithiasis);
liver inflammation;
tumors on the pancreas;
cirrhosis.

Deficiency of menaquinone during pregnancy can be dangerous. This leads to increased bleeding during childbirth. There are also indications for the use of K2 by nursing mothers, since breast milk is the main source of the vitamin for the baby.

Lack of the substance over a long period of time will reduce bone density and increase the risk of fractures. The cartilage will also begin to ossify, salts will accumulate on the surfaces of the vessels inside, and small internal bleeding. Deficiency can be caused by intestinal dysfunction due to hormonal imbalances, diseases and long reception antibiotics. Rich in vitamins food products and complexes can reduce the risk of such conditions.

Signs of a substance deficiency

K2 deficiency has characteristic features, which you better learn about and remember. Among the main symptoms are:

increased nosebleeds;
impaired blood clotting and delayed healing of wounds, scratches and other damage to the skin;
abnormalities in bowel function;
painful menstruation;
bleeding gums;
frequent hemorrhages retina;
deterioration of skin condition;
joint diseases;
feeling tired and fatigued.

Is excess dangerous?

We will soon find out where vitamin K2 is found, but first let’s decide whether an excess of the substance in the body is possible and whether it is dangerous? This occurs infrequently and usually among people who do not take into account the indications for the use of pharmaceutical complexes (there are instructions for this).

Excessive concentration of vitamin K2 due to improper use of drugs and complexes leads to increased blood clotting. This increases the risk of blood clots in blood vessels and causes cardiovascular disease.

There are contraindications to taking K2, including a history of stroke or cardiac arrest, a tendency to form blood clots, and taking blood thinning medications.

What products does it contain?

If you have been diagnosed with vitamin K2 deficiency with the corresponding symptoms, you must take a special complex according to the instructions or indications of your doctor. In other cases, it is enough to include in the diet a number of products that contain menaquinone. Most of it is found in fermented soybeans, goose liver pate and Brie cheese. A special table will help you understand what other products contain K2:

Pharmacy drugs

Substitute natural source vitamin K2 from food are pharmaceutical drug, which must be taken as prescribed by a doctor or as directed. The main thing is to take into account contraindications in order to avoid problems when using the complex.

Doctors prescribe pharmaceutical sources of menaquinone for newborns to prevent hemorrhage, adults and children to reduce blood loss during surgical operations, in order to prevent osteoporosis in the elderly. In every pharmacy you will find suitable drug, containing vitamin K2. It is mainly available in the forms of tablets and capsules, sold under the following names:

Vita K2 - vitamin complex, necessary for the treatment and prevention of osteoporosis, hemorrhage and a number of other disorders. The capsule contains 45 mcg K2, 5 mcg D3 and flaxseed oil.
Now Foods Vitamin K2 is an organic type supplement containing menaquinone and alfalfa sprouts. Each capsule contains 100 mcg K2, covering daily requirement adult.
Vitamin K2 from Swanson. It is made from natto soybeans, so it features a more stable form of K2 (menaquinone MK-7). The capsule contains 50 mcg of substance. Doctors prescribe the drug to normalize the functions of the liver and heart, improve calcium absorption and strengthen the bone system.
Viva-K2 is a drug from the Swiss manufacturer Dr. Duenner containing K2, D3, linseed oil. Prevents the leaching of calcium from bones, eliminates bone destruction and rickets in a child. Each tablet contains 45 mcg K2 and 5 mcg D3.

Before taking a vitamin complex, it is better to consult your doctor about contraindications and recommended dosage. The doctor will ask questions about your usual diet and nutritional principles that you adhere to. Based on this, he will create a picture of what enters the body. useful substances included in products. Can also be carried out additional tests, confirming a deficiency of a certain component, including K2.

According to the instructions, all of the listed drugs and complexes are recommended to be taken after a meal or half an hour before it. You will find more accurate information about the appropriate time to use K2 in the package leaflet.