Vitamin K2 and Bone Health: What the Science Says
Introduction
Vitamin K2 plays a vital role in bone metabolism and cardiovascular health. Unlike Vitamin K1, which is mostly involved in blood clotting, K2 activates proteins that regulate calcium deposition.
How Vitamin K2 Supports Bone Strength
Vitamin K2 activates osteocalcin, a protein that binds calcium to the bone matrix. This ensures calcium goes to bones, not arteries. Clinical studies have linked K2 supplementation with improved bone mineral density and reduced fracture risk, especially in postmenopausal women.
Sources and Supplementation
Vitamin K2 is found in fermented foods like natto and some cheeses. Supplements usually contain MK-4 or MK-7 forms, with MK-7 having longer half-life and better bioavailability.
Safety and Dosage
Typical dosages range from 90 to 200 mcg daily. It’s generally safe but consult your doctor if you’re on blood thinners.
References
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