In recent years, many people have become more interested in vitamin K. One reason is that more research on vitamin K has been published in recent years, and the other reason is that there are vitamin supplements , such as calcium tablets, which also contain vitamin K.
(photo provided by the author)
What is vitamin K?
Vitamin K, a fat-soluble vitamin, is an essential nutrient for the human body. Vitamin K was discovered by accident about a hundred years ago. Of course, in animals with a restricted diet, there is a sudden tendency to bleed easily and profusely. The main functions of vitamin K include maintaining normal blood clotting function, protecting the heart, and bone health.
There are many types of vitamin K, which are mainly divided into two categories in food:
1. Vitamin K1, also known as phylloquinone, is contained in green leafy vegetables and some vegetable oils, and accounts for about 75 to 90% of our vitamin K intake from food.
2. Vitamin K2, also known as menaquinone, is contained in certain meats, cheese and fermented foods, and our intestinal probiotics can also be produced. There are mainly forms of vitamin K2, which are named after the length of their side chains, so sometimes you will see the names MK4 to MK13.
The difference between K1 and K2
The main difference between K1 and K2 is their structure. K1 is shorter and passes through the liver faster for filtration, but has a lower absorption rate. K2 has a longer structure, and its absorption rate appears to be higher than that of K1. The main reason is that foods with high K2 content usually contain fat, and fat is a nutrient that increases the absorption rate of vitamin K. K2 can stay in the blood for a long time. According to research, K2 can stay in the body for several days, which means more time to provide benefits.
Maintaining Bone Health: Vitamin K1 Vs K2
Since the calcium tablet label contains vitamin K2, today I will focus on explaining the effect of K1 and K2 on maintaining bone health.
For bone health, research shows that vitamin K stimulates bone growth and increases bone density. However, the results of early studies have been repeated, sometimes saying it is effective, and sometimes saying it is not. Finally, as early as more than 10 years ago, there were studies that found the difference between vitamin K2 and K1 in body function. In conclusion, most observational studies of the effects of vitamin K1 supplementation on bone mass indicate no benefit from vitamin K1 supplementation.
However, a review of controlled studies found that vitamin K2 (especially MK4) significantly reduced the risk of bone fractures. Although the research results are somewhat inconsistent with vitamin K, the current evidence is sufficient for the European Food Safety Authority to conclude that vitamin K is useful for maintaining bone health.
As the scientific evidence is still preliminary, there are no official recommended intake levels for vitamin K supplements. However, it is certain that taking more vitamin K from natural foods in the daily diet will bring benefits.
7 foods high in K2 content
In general, the recommended daily intake of vitamin K is 90 to 120 micrograms, but this recommendation is based on the previous research on K1 to prevent bleeding, and there is no recommended intake of K2 at all at this time.
● Natto
● eels
● Dairy products, including cheese, milk, butter, etc., cheese has the highest content
● The liver and other internal organs
● Chicken, especially chicken thighs
● European Sauerkraut
● egg yolk
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