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1. Vitamin K2: Tips and tricks for optimal absorption
Vitamin K2 is an essential nutrient that is often overlooked but plays an important role in health. It is known for its ability to transport calcium to the bones and prevent calcium deposits in the arteries. To get the most out of this vitamin's benefits, there are a few tips and tricks to keep in mind for optimal absorption. First of all, it is important to know that vitamin K2 is found in various foods, especially fermented foods such as sauerkraut, kimchi and fermented soybean products such as natto. These foods are rich in a special form of vitamin K2 called menaquinone-7 (MK-7), which is particularly well absorbed by the body. Regular consumption of these foods can therefore help to naturally increase vitamin K2 levels in the body. In addition, taking vitamin K2 supplements can be a practical way to ensure that the body is getting enough of this important nutrient. When purchasing supplements, it is advisable to pay attention to the form of vitamin K2, as not all forms are equally effective. MK-7 is the most bioavailable form of vitamin K2 and is therefore preferred. To optimize the absorption of vitamin K2, it is advisable to consume it with a source of healthy fats, as fat-soluble vitamins such as vitamin K2 are better absorbed in the presence of fat. Avocado, nuts, seeds and olive oil are good options to increase the bioavailability of vitamin K2. Furthermore, gut health also plays an important role in the absorption of vitamin K2. A healthy intestinal tract allows for efficient absorption of nutrients, including vitamin K2. Promoting healthy gut flora by eating high-fiber foods, probiotic foods and avoiding overly processed foods can therefore also help improve the absorption of vitamin K2. In summary, a balanced diet rich in fermented foods, healthy fats and fiber-rich foods, as well as the occasional intake of vitamin K2 supplements, can help ensure optimal absorption of this important nutrient and thus support bone and vascular health.
2. Introduction to natural food sources of vitamin K2
Natural foods provide a rich source of vitamin K2, which is vital for health. One of the best sources of vitamin K2 is natto, a traditional Japanese food made from fermented soybeans. Natto contains a special form of vitamin K2 called MK-7 that is particularly well absorbed by the body. This fermented food is known for its high nutritional content and distinctive flavor. In addition, fermented dairy products such as cheese, especially hard-ripened varieties such as Gouda and Brie, are excellent sources of vitamin K2. The longer the aging process, the higher the vitamin K2 content. These cheeses not only offer a rich variety of flavors, but also important nutrients for bone and heart health. Animal products such as liver, especially liver from pasture-raised cows, are also excellent sources of vitamin K2. This vitamin-rich organ meat not only provides vitamin K2, but also other essential nutrients such as iron and vitamin A. Eggs and butter also contain moderate amounts of this important nutrient and are versatile ingredients in the kitchen. Green leafy vegetables such as kale, spinach and broccoli are rich in vitamin K1, which can be converted into vitamin K2 by the body, although they are not the primary source of vitamin K2. Nevertheless, they contribute to overall intake and offer many other health benefits through their antioxidant and anti-inflammatory properties. Finally, fermented vegetables such as sauerkraut can also contain small amounts of vitamin K2, although the concentration is rather low compared to other sources. These probiotic foods support gut health and can contribute to a diverse diet. By incorporating these diverse foods into your daily diet, you can ensure that your body is getting enough vitamin K2 to support optimal bone, heart and other vital health.
3. Explanation of factors that can influence the absorption of vitamin K2 in the body
The absorption of vitamin K2 in the body is influenced by several factors ranging from individual health to dietary variety. A healthy gut flora plays a key role in the absorption of vitamin K2. The gut is where most nutrients are absorbed, and disrupted gut flora can affect the efficiency of this absorption. An imbalance in the gut flora, which can be caused by factors such as antibiotic use, unhealthy diet, or chronic stress, could reduce the availability of vitamin K2 in the body. Vitamin K2 is a fat-soluble vitamin, which means that it is absorbed and transported in conjunction with fat. Problems with fat digestion, such as in people with liver, gallbladder, or intestinal disease, can affect the absorption of vitamin K2. Adequate fat intake in the diet is therefore important to support the absorption of vitamin K2. The amount of vitamin K2 in the diet can vary greatly depending on the type of food consumed and its degree of processing. Foods such as fermented products (e.g. natto, fermented cheese), animal products (e.g. liver, egg yolks, butter) and certain vegetables (e.g. kale, spinach) are rich in vitamin K2. Choosing a variety of high-quality foods is therefore important to ensure adequate vitamin K2 intake. Certain substances can block or reduce the effects of vitamin K in the body. These include, for example, medications such as warfarin (a blood-thinning medication), which inhibits the function of vitamin K. Eating large amounts of foods containing oxalates (e.g. spinach, rhubarb) can also impair vitamin K2 absorption, as oxalates can promote the formation of calcium oxalate crystals, which could impair vitamin K2 absorption. Each person is unique, and individual genetic predisposition, lifestyle and health status can all affect vitamin K2 absorption. Some individuals may have an increased need for vitamin K2, for example due to certain genetic variants or health conditions that affect vitamin K metabolism. Overall, the absorption of vitamin K2 in the body is a complex process that is influenced by a variety of factors. A balanced diet rich in natural sources of vitamin K2, combined with a healthy lifestyle and good gut health, can help support optimal absorption and utilization of this important nutrient.
4. Vitamin K2 in the form of dietary supplements
If you want to increase a low vitamin K2 level with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Vitamin K2 capsules are particularly suitable for increasing vitamin K2 levels. They are very well tolerated and are utilized by the body to a high degree. The preparation should also not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.
Our recommendation:
Vitamineule® Vitamin K2 capsules
In our online shop you will find our Vitamin K2 capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Vitamin K2 capsules contain 200 µg of pure Vitamin K2 MK7 per capsule. Each can contains 90 capsules. In addition to fast and free shipping, we offer a voluntary six-month return guarantee for all products.
5. Conclusion: Vitamin K2: Tips and tricks for optimal absorption
In summary, vitamin K2 plays an important role in bone and vascular health and therefore optimal intake of this nutrient is important. By incorporating fermented foods, healthy fats and fiber-rich foods into the diet, as well as occasionally supplementing with vitamin K2 supplements, the absorption of vitamin K2 can be optimized. In particular, the form of vitamin K2 known as MK-7 is preferable due to its high bioavailability. In addition, it is worth consuming vitamin K2 in the form of supplements to ensure that the body is adequately supplied with this important nutrient. This is particularly relevant for individuals who may not be able to get enough vitamin K2 through diet or who have specific health needs that require increased intake. Ultimately, conscious intake of vitamin K2 can help support health and reduce the risk of bone loss and cardiovascular disease.
Further sources:
- Vitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease
- Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials
- Vitamin K2 and D in Patients With Aortic Valve Calcification: A Randomized Double-Blinded Clinical Trial