Vitamin K2 is highly valued for a number of important health benefits, including strengthening bones, teeth, and the cardiovascular system.
A new study suggests that taking vitamin K2 may prevent or slow the progression of nonalcoholic fatty liver disease, although the study was conducted in mice, not humans. Previous studies have also shown that increasing intake of vitamin K2 can reduce calcium-related health risks.
Interest in health and wellness has skyrocketed in the past few years. The pandemic has forced people to take stock of their health and they are looking for products like vitamins and supplements that are easy to purchase and follow.
Vitamin K2 is becoming one of those products: The global vitamin K2 market is expected to nearly double its current revenues within five years, jumping from $140 million this year to $265 million by 2029, according to a recent report from market research firm MarketsandMarkets.
Are you one of those people who needs to get more vitamin K2? Here’s what health experts want you to know about how vitamin K2 is different from regular vitamin K and how much you actually need.
What is Vitamin K2?
Vitamin K1 is found primarily in dark green leafy vegetables and its main function is to help blood clot and prevent excessive bleeding, Caroline Thomason, a Washington, DC-based nutritionist, told USA TODAY.
Then there’s vitamin K2, found in meat, dairy products and eggs, whose benefits include improving bone density, cardiovascular and dental health, and regulating blood clotting.
Severe symptoms of vitamin K deficiency can include bleeding and excessive bleeding, Thomason noted. But vitamin K2 deficiency isn’t widely considered a problem by health experts. The National Institutes of Health’s Office of Dietary Supplements points out that most U.S. diets already contain enough vitamin K.
“If you don’t have a deficiency, you can meet your vitamin and mineral needs without supplements in your diet by making varied food choices,” says Thomason. “If you do have a deficiency or have a specific health condition that would benefit from taking a vitamin supplement, it may be worth trying a supplement to improve your health and manage your symptoms.”
What is Vitamin K? Benefits of Vitamin K and how to make sure you’re meeting your daily intake.
What are the disadvantages of Vitamin K2?
Vitamin supplements have become a trending recommendation from health influencers to their followers, especially in light of statistics on vitamin D deficiency across the U.S. But experts warn against blindly incorporating supplements into your daily routine.
Should you take a daily vitamin? If so, which ones? What you need to know about benefits and marketing
“Influencers frequently promote new ‘it’ vitamins and make powerful health claims in the name of supplement regimens,” Thomason says. “This constant advertising raises awareness of trends, but it can also lead to misinformation, unnecessary supplementation, and even harmful health risks. Influencer advertising often prioritizes trends, social engagement, and popularity over scientific evidence, which can lead to a ‘one size fits all’ approach and blanket statements that may not fit everyone.”
If you do decide to add a vitamin K2 supplement, Thomason stresses that while “daily use is generally safe,” it’s important to check with your doctor first. Because vitamin K can have blood-clotting side effects, it’s crucial to make sure you have no health conditions or are not taking any medications that could have an adverse effect. People who are pregnant or breastfeeding should also consult with a medical professional about appropriate dosing, she says.
