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Vitamin K2 Mk4 Foods

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Unlock the Secrets of Vitamin K2 MK-4: A Deep Dive into Food Sources



We all know about vitamins – those essential micronutrients that keep our bodies humming. But while Vitamin K is a familiar name, its different forms, and especially Vitamin K2 MK-4, remain somewhat mysterious to many. This vital nutrient plays a surprisingly crucial role in our health, far beyond simple blood clotting. This article delves into the fascinating world of Vitamin K2 MK-4, exploring its benefits, highlighting its rich food sources, and clarifying its importance in maintaining optimal well-being. Get ready to discover a hidden powerhouse in your diet!


Understanding Vitamin K2 MK-4: More Than Just Blood Clotting



Vitamin K is broadly classified into two main forms: K1 (phylloquinone) and K2 (menaquinone). While K1 is primarily found in plants, K2 exists in various forms, with MK-4 (menaquinone-4) being the most prevalent and biologically active form in humans. Unlike K1, which is mostly used for blood clotting, K2 MK-4 has a more extensive role in our bodies. It acts as a vital co-factor for matrix Gla protein (MGP), a protein that inhibits calcification of arteries, thus helping to maintain healthy cardiovascular function. In essence, K2 MK-4 helps to direct calcium to the bones where it's needed, preventing its buildup in soft tissues like arteries, which contributes to heart disease.


Where to Find This Nutritional Gem: Exploring K2 MK-4 Rich Foods



Unfortunately, K2 MK-4 isn't as abundant in our typical diets as we might like. Unlike its plant-based cousin K1, it's predominantly found in foods derived from animals that have consumed K2-rich diets. Finding sufficient amounts requires a conscious effort to incorporate these foods into your meals.

Animal Sources:

Natto: A traditional Japanese fermented soybean dish, Natto is arguably the richest source of K2 MK-4. Its strong flavor isn't for everyone, but its nutritional benefits are undeniable.
Organ Meats (liver, kidneys): Liver, particularly chicken or beef liver, is a surprisingly rich source of K2 MK-4. However, organ meats should be consumed in moderation due to their cholesterol content.
Fatty Fish (sardines, mackerel, herring): These oily fish are not only good sources of omega-3 fatty acids but also contain appreciable amounts of Vitamin K2 MK-4.
Eggs (especially yolks): The yolks of pastured eggs contain a modest amount of K2 MK-4, particularly if the hens have access to a diet rich in K2-producing bacteria. The quality of the eggs depends on the hen's feed.
Dairy Products (especially cheese): Certain cheeses, especially aged cheeses like Gouda and Cheddar, contain small amounts of K2 MK-4. However, the quantity varies significantly based on the production methods and animal feed.


Note: The K2 content in these foods can vary based on factors like animal feed, processing methods, and storage conditions.


Real-Life Applications and Health Benefits of K2 MK-4



The benefits of adequate K2 MK-4 intake extend beyond healthy blood clotting. Research suggests a potential correlation between sufficient K2 MK-4 levels and:

Reduced Risk of Cardiovascular Disease: By directing calcium away from arteries and towards bones, K2 MK-4 helps prevent the hardening and narrowing of arteries, reducing the risk of heart disease and stroke.
Improved Bone Health: K2 MK-4 works synergistically with Vitamin D and calcium to improve bone mineral density, reducing the risk of osteoporosis and fractures.
Potential Anti-Cancer Effects: Some studies suggest a potential protective effect against certain cancers, although more research is needed to confirm these findings.
Improved Cognitive Function: Emerging research hints at a possible link between K2 MK-4 and improved cognitive function, though more studies are required.


Supplementing Your Intake: When and How



While obtaining K2 MK-4 through diet is ideal, supplementing may be necessary if your dietary intake is insufficient. Always consult your doctor before starting any new supplements, especially if you are on medication. MK-4 supplements are generally well-tolerated, but individual reactions may vary.


Reflective Summary



Vitamin K2 MK-4 plays a pivotal role in maintaining cardiovascular health, bone density, and potentially other aspects of well-being. While not as abundant as other vitamins, incorporating K2 MK-4-rich foods like natto, organ meats, fatty fish, and eggs into a balanced diet is crucial. Understanding its importance and seeking it through food or supplements can contribute significantly to overall health and longevity.


Frequently Asked Questions (FAQs)



1. Is it safe to take K2 MK-4 supplements? Generally, K2 MK-4 supplements are considered safe, but always consult your doctor before starting any supplement regimen, especially if you are on blood-thinning medication or have pre-existing conditions.

2. Can I get enough K2 MK-4 from my diet alone? For some, it might be challenging to obtain sufficient K2 MK-4 solely through diet, particularly if you have dietary restrictions or don't consume K2-rich foods regularly.

3. What is the difference between K2 MK-4 and other forms of K2? MK-4 is the most readily utilized form of K2 in the human body and is particularly effective at activating MGP. Other forms of K2, like MK-7, also offer benefits but are metabolized differently.

4. How much K2 MK-4 should I consume daily? The recommended daily intake of K2 MK-4 isn't definitively established, but many experts suggest aiming for at least 100-200 mcg per day, potentially more depending on individual needs and health goals.

5. Are there any side effects associated with K2 MK-4? Side effects are rare but can include mild digestive upset. Higher doses can potentially interact with blood-thinning medication, hence the importance of consulting a doctor before supplementation.

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Vitamin K2-MK4: The Grass-Fed Vitamin and an Activator Vitamin 3 Sep 2022 · We call the MK4 subform of vitamin K2 the Grass-Fed Vitamin because meat, milk, eggs, and fat from pasture-raised or grass-fed animals provide the main source of K2-MK4. These animals convert the vitamin K1 in the grass into vitamin K2-MK4.

Vitamin K Benefits, Sources, and Daily Intake for Health 13 Feb 2025 · Vitamin K1, or phylloquinone, is found in leafy green vegetables like kale and spinach, and vitamin K2, or menaquinone, exists primarily in animal products and fermented foods. Some sources indicate that K2 is better absorbed by …

Vitamin K2 Foods, Benefits, Dosage and Deficiency - Dr. Axe 26 Jul 2024 · Vitamin K2 Foods. What foods are high in vitamin k2? Vitamin K1 is found in mostly vegetables, while K2 is found in mostly animal products or fermented foods. K2 is a fat-soluble vitamin, so it’s present in animal foods that also contain fat, specifically saturated fat …

11 Foods High in Vitamin K2 - Cleveland Clinic Health Essentials 20 Mar 2023 · Vitamin K2 foods include sauerkraut, blue cheese and egg yolks. Some sources should be limited or avoided for a heart-healthy diet. Vitamin-rich foods probably have you thinking of fruits and veggies.

8 Foods High in Vitamin K2 and Why You Need It - WebMD 17 Oct 2024 · These eight vitamin K2-rich foods can help you achieve a better balance in your diet. 1. Natto is a Japanese dish made from fermented soybeans. It’s high in many nutrients that promote good...

List of Foods with Vitamin K2 - islank.com 15 Aug 2024 · For those who may not get enough Vitamin K2 through diet alone, supplements are available. These often contain either MK-4 or MK-7, derived from natural sources or synthesized. This list highlights a range of options for incorporating Vitamin K2 into your diet.

Best Food Sources of Vitamin K2 | The Whole Story LLC 8 May 2023 · MK-4 is a unique form of K2, since it is not made by bacteria. Humans and animals can convert K1 and K3 into MK-4 in the cells of their gut lining, and other body tissues. You can get MK-4 from a wide range of animal products (3). Here are some of the foods that provide moderate to good amounts of MK-4 (4):

7 Amazing Vitamin K Benefits for Your Health — Best Life 9 Feb 2025 · In fact, a 2022 study found that having a higher brain concentration of MK4, a form of vitamin K2, was associated with 17 to 20 percent lower odds of dementia or mild cognitive impairment. ... Some research suggests that certain vitamin K-rich foods could also help protect against heart disease.

The Best Vitamin K2 Sources of MK-4 and MK-7 10 Feb 2022 · What is the Best Vitamin K2 Supplement? What if you don’t want to eat natto, you are dairy intolerant or you are vegan? Then you should look for a bioidentical vitamin K2 that contains both MK-4 and MK-7.

[Establishing reference ranges of serum vitamin K in healthy 2 Sep 2024 · Serum levels of vitamin K 1 and vitamin K 2 (menaquinone-4 (MK-4), menaquinone-7 (MK-7)) were measured using liquid chromatography-tandem mass spectrometry. The reference intervals was established by direct approach. The children were divided into different groups by …

What are the Richest Food Sources of Vitamin K2? - Dr Steven Lin What are the best food sources of Vitamin K2? Currently, there’s no overdose measure for Vitamin K2 and you’re highly unlikely to overdose from nutritional sources. So choose your preferred foods below, making sure you’re getting a mix of MK-4 and MK-7 vitamin K2 in your diet.

What Foods Contain Vitamin K2? - Green Pasture Vitamins 28 Aug 2024 · Here are the best food sources of vitamin K2, based on their analysis and a vitamin k food chart: Fermented Vegetables: A traditional Japanese food made from fermented soybeans, natto, is the richest natural source of vitamin K2, specifically MK-7.

Mirrored Gardens / Vitamin Creative Space, Guangzhou Located in the countryside close to Guangzhou in the south of China, the Mirrored Gardens project wishes to create a space where contemporary art, daily life, and agriculture come together and overlap.

Vitamin K2 MK4 - SuppleWiki Vitamin K2 is a form of vitamin K that naturally occurs in high amounts in fermented foods and in tiny amounts in animal products. Vitamin K2 is further divided into so-called menaquinones (MKs), such as MK-4 and MK-7. The MK-4 form naturally occurs in very small amounts in animals and animal products.

Vitamin K2 Foods and Benefits - Dr. Robert Kiltz 9 Dec 2023 · In this article, we’ll explore the benefits of K2, and the best foods high in vitamin K2 to add to your diet. Table of Contents. Vitamin K2 Foods and Benefits: Fast Facts; What is Vitamin K2; Vitamin K2 Benefits; Supports Heart Health; K2 Supports Bone Health and Reduces Risk of Osteoporosis; Anti-Cancer Properties; Improves Dental Health ...

The Top 20 Foods High In Vitamin K2 (Menaquinone) 7 Jun 2024 · This article presents the top 20 foods high in vitamin K2, a fat-soluble vitamin otherwise known as menaquinone. What are the best sources?

MiR-199a-5p-containing macrophage-derived extracellular … 5 Aug 2022 · EV-packaged inhibited miR-199a-5p from macrophages expedites endothelial cell pyroptosis and further accelerates atherosclerosis through the SMARCA4/PODXL/NF-κB axis, providing promising targets and strategies for the prevention and treatment of atherosclerosis.

The Top Vitamin K2 Foods - Dr. Berg 24 Nov 2024 · In this article, I'll share with you some of the top vitamin K2 foods that you should be eating regularly. I will cover: What is this form of vitamin K? The health benefits of K2. The top 11 vitamin K2-rich foods. How much K2 you need. The bottom line. We will start by understanding what this form of vitamin K is and how it differs from vitamin K1.

MK4 & MK7 – The Two Forms of Vitamin K2 & The Differences 22 Oct 2024 · With MK-7, your body will receive a lasting supply of vitamin K2, as opposed to MK-4, which you’ll need to replenish several times each day. Vitamin K2 can be found in a variety of animal food sources, but very few contain enough of this nutrient to …

Stathmin 2 is a potential treatment target for TDP-43 ... - PubMed 11 Apr 2024 · Affiliations 1 Key Laboratory of Brain, Cognition and Education Sciences, South China Normal University, Ministry of Education, Guangzhou, China.; 2 Institute for Brain Research and Rehabilitation, South China Normal University, Guangzhou, 510631, China.; 3 Department of Anesthesiology, the Affiliated Panyu Central Hospital of Guangzhou Medical University, …

Best Foods for Vitamin K2 (MK4 and MK7) - The Healthy MD 31 Aug 2020 · What are the best foods for Vitamin K2 – MK4? The best sources for MK4 are from animals or dairy products. So look for grass-fed butter, cheese, eggs from pasture-raised chickens, and organ meats like liver and kidneys.

Top 15 Vitamin K2 Foods For Bone Health And Blood Clotting 25 Jun 2024 · There are plenty of vitamin K2 food sources available. However, adequate vitamin K2 intake is essential for maintaining proper body functions, including optimal bone health, reducing the risk of cancer and supporting proper blood clotting.