Vitamin K2 is known for its role in regulating calcium levels in the body, which is crucial for maintaining bone health. Vitamin K2 plays a dominant role in regulating calcium present in the body, and it is essential for the mineralization process that deposits minerals onto the bone matrix.
In Japan, studies have been conducted on the impact of K2 (MK-4) supplements on bone health, and it was found that it can prevent 60% of vertebral fractures, 77% of hip fractures, and 81% of non-vertebral fractures. Another study conducted on patients with osteoporosis showed that compared to calcium and placebo supplements, vitamin K2 supplements can maintain participants’ lumbar spine bone density and reduce the incidence of fractures. The group that received vitamin K2 supplements also experienced a 65% reduction in fractures.
In another study, postmenopausal women who took 180mcg of K2 (MK-7) for three years lost less bone mineral density in their spine and femur.
In general, vitamin K1 is more effective in clotting, while vitamin K2 is more effective in preventing bone loss and protecting arteries. Experts believe that a typical healthy diet provides enough K1 to maintain blood clotting function, but there is not enough K2 to have a beneficial effect on the heart and bones.
While vitamin K1 is not as efficient as K2, supplementation with vitamin K1 can also reduce the incidence of fractures by 50% in other studies.
Natto and other fermented foods may be the reason for the lower rate of bone loss in Japan. Vitamin K2 supplements can be found in foods such as natto, cheese, and eggs. It is recommended that people of a certain age should supplement their Vitamin K2 intake, which can also be taken from external sources in the form of supplements. The recommended daily intake of Vitamin K2 for normal absorption is 70-100ug.
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