Vitamin K2 Benefits: The Nutrient in Butter You Didn’t Know You Needed

This is a summary of an article found at Insider.

The Yolk

• Two types of vitamin K
  • K1 – found in plant type foods like leafy greens
  • K2 – two types
    • MK-4 – found in butter, egg yolks, animal products
    • MK-7 – Fermented foods, sauerkraut, kefir
• Vitamin K is fat soluble – pair with a fat to best absorb it
• Bacteria in our guts can produce vitamin K2 (but don’t rely on it)
• Benefits of vitamin K2
  • Stronger bones – a protein depends on vitamin K2
  • Prevent artery buildup – a protein depends on vitamin K2
  • May lower blood sugar in combination with vitamin D
  • Improve joint health by reducing inflammation markers

Perspective

• Eat a whole food balanced diet to consume enough vitamin K2 – eat those yolks and butter (moderately)
• Choose grass fed butter or proteins if possible
  • The food that the animal eats affects the animal as well
• A vegetarian or vegan may have trouble finding a variety of K2
• Only supplement under a doctor’s supervision

Research & Resources

• Vitamin K Fact Sheet
• Adequate Vitamin K helps keep the proper calcium amount in the body for bone health
• Low vitamin K intake associated with greater risk of hip fractures

Recommendations

• Lifeway kefir
• Kerrygold butter