Top 8 foods rich in vitamin K2 to help increase height
17 mins read

Top 8 foods rich in vitamin K2 to help increase height

Vitamin K has long been a household name, something we associate with maintaining our overall health. But what about its lesser-known cousin, vitamin K2? It’s like the unsung hero of the vitamin world, quietly working its magic without much fanfare. Yet, recent research has been shedding light on the remarkable benefits of vitamin K2, especially when it comes to our bones and blood clotting. In the following paragraphs, we’ll embark on a journey to uncover the hidden potential of vitamin K2 and discover the natural sources that can boost its intake, potentially aiding in the pursuit of a taller stature.

What is Vitamin K2?

Vitamin K2, scientifically known as Menaquinone, stands as a remarkable member of the vitamin K family, showcasing an intriguing array of facets that span from MK4 to MK13, each distinguished by the length of their side chains. In this symphony of molecular variation, MK4 and MK7 have taken center stage, captivating researchers and inquisitive minds alike.

The tapestry of Vitamin K2’s functions within the human body is rich and multifaceted, encompassing roles in critical processes such as blood clotting, where it plays the conductor of hemostasis, and even exerting a subtle influence on the awe-inspiring journey of height growth. Astonishingly, emerging research has illuminated the fact that the human body possesses a remarkable prowess, capable of absorbing Vitamin K2 up to tenfold more efficiently than its close cousin, Vitamin K1.

Where is vitamin K2 found?

Vitamin K2 primarily finds its sanctuary in the realm of animal-based edibles, nestling within the confines of dairy products and finding solace in the embrace of fermented foods. Yet, nature, in its eternal wisdom, has also bestowed certain strains of gut bacteria with the sacred alchemical art of transmuting Vitamin K1 into its more potent counterpart, Vitamin K2.

Internally, within the labyrinthine corridors of the human body, Vitamin K2 unveils itself as a treasure trove, flourishing in abundance within the cerebral landscapes of the brain and the intricate web of nephrons within the kidneys.

The story of Vitamin K2 is a narrative of biological artistry, a symphony of molecular harmony, and a testament to the marvels that reside within the intricate design of the human body. Its discovery and exploration continue to unveil the wonders of this enigmatic vitamin, shedding light on its indispensable role in the theater of life.


What is the Significance of Vitamin K2 in the Human Body?

Vitamin K2, often regarded as an unsung hero among essential nutrients, plays a multifaceted role in promoting overall well-being beyond its well-known functions in blood clotting and wound healing. Let’s delve deeper into the remarkable array of health benefits that this vitamin bestows:

  1. Cardiovascular Health Enhancement:

Vitamin K2 emerges as a potential guardian of heart health by mitigating the risk of cardiovascular damage. Intriguingly, it achieves this by orchestrating the activation of a protein that acts as a sentinel against calcium buildup within the arteries encircling the heart. Meticulous research has unveiled compelling evidence: individuals with a robust vitamin K2 intake exhibit a 52% lower probability of arterial calcification and a staggering 57% reduced susceptibility to heart disease. Furthermore, a modest daily intake of just 10mcg of vitamin K2 has been associated with a noteworthy 9% decrease in the risk of heart disease, according to scientific findings.

  1. Oral Health Fortification:

Intriguingly, vitamin K2 extends its influence to oral health. It does so by wielding its power over a critical protein known as osteocalcin, which not only plays a pivotal role in oral health but also takes center stage in the intricate dance of bone metabolism. Research hints at the activation of a mechanism by this protein, one that encourages the growth of new dentin—a calcified tissue residing beneath the enamel. This revelation fuels optimism that vitamin K2 could potentially exert a beneficial impact on dental health. However, it is worth noting that this assertion is grounded primarily in animal research, and human studies are warranted to corroborate these findings.

  1. Guardian Against Cancer:

Equipped with antioxidant prowess, vitamin K2 valiantly combats free radicals within the body. Additionally, emerging evidence suggests that it possesses the capacity to impede the genetic processes that fuel the growth of tumors. A compelling body of clinical research indicates that vitamin K2 may contribute to reducing the recurrence of liver cancer. Moreover, observational studies encompassing a cohort of 11,000 men have unveiled a striking correlation: a robust intake of vitamin K2 is linked to a remarkable 63% reduction in the risk of prostate cancer. These findings underscore the potential role of vitamin K2 as a formidable ally in the fight against cancer.

  1. Alleviating Anxiety and Depression:

In a captivating 2016 study, the effects of vitamin K2 were explored in the context of rats afflicted with metabolic syndrome, elevated blood sugar levels, and the emotional burdens of anxiety and depression. Astonishingly, those subjected to a 10-week regimen of vitamin K experienced the normalization of blood sugar levels and a discernible alleviation of anxiety and depression symptoms. It’s worth noting, however, that the capacity of vitamin K2 to enhance memory function in mice has yet to be firmly established.

In summary, the tale of vitamin K2’s role in the human body extends far beyond its conventional narrative. Its potential to safeguard cardiovascular health, bolster oral well-being, ward off cancer, and even contribute to emotional balance suggests that this vitamin may indeed be an unsung hero, quietly orchestrating a symphony of benefits for human health. As we continue to explore its multifaceted nature, the potential of vitamin K2 to enhance our lives becomes increasingly captivating and promising.

Can Vitamin K2 Boost Height Growth?

Vitamin K2, a lesser-known but vital nutrient, holds a pivotal role in the intricate dance of calcium metabolism, the cornerstone of sturdy bone structure. Acting as the conductor of this symphony, Vitamin K2 orchestrates the calcium-binding performances of two key proteins, GLA and osteocalcin, ushering in an era of improved bone mineral density and fortification of the skeletal framework.

But the story doesn’t end there; it unveils a tapestry of benefits that Vitamin K2 weaves for our bones. In a remarkable three-year odyssey, involving 244 postmenopausal women as protagonists, those who embraced the embrace of Vitamin K2 supplements enjoyed a slower descent into the abyss of age-related bone mineral density decline, while the control group faced a swifter descent.

The Symphony of Vitamin K2 Deficiency

As the curtains rise on the world of Vitamin K2 deficiency, a series of subtle but unsettling indicators take the stage. Concentration wanes, motivation fades, and the plot thickens. Vitamin K’s role in orchestrating the delicate ballet of blood clotting becomes evident, with the deficiency manifesting as a propensity for excessive bleeding from even minor injuries. Nosebleeds, mucosal bleeding, and the dramatic appearance of bruises after the gentlest of nudges serve as the harbingers of this nutritional shortfall. As the drama unfolds, delayed wound healing enters the scene, hinting at a deficiency’s lingering aftermath, casting a shadow over the protagonist’s health. The specter of brittle bones lurks in the wings, as Vitamin K’s absence compromises its role in bone maintenance.

Navigating the Symphony – The Balancing Act

Yet, amidst this symphonic tale of Vitamin K2, a cautionary note sounds. Excess, as in any grand production, can lead to discord. An overabundance of Vitamin K2 is a path fraught with peril, particularly for those battling the tides of kidney disease treatment. For those grappling with the tempest of severe liver disease, Vitamin K’s embrace is not the solution; instead, it can stoke the fires of clotting issues. Balance becomes the conductor’s baton, and maintaining a harmonious intake of Vitamin K2 emerges as the key to sustaining overall health and the resilience of our skeletal masterpiece.

As the curtain falls, the audience is left with a resounding message: seek counsel from the maestros of healthcare, our trusted professionals, to fine-tune your Vitamin K2 intake and nurture the symphony of health and bone vitality.

How to Incorporate Vitamin K2 for Optimal Health

Ensuring your body receives an ample supply of vitamin K2 can be achieved through two primary methods: the inclusion of natural foods and the utilization of supplementary products, such as multivitamins.

Exploring Supplementary Products:

Numerous multivitamin supplements readily available on the market encompass both variants of vitamin K, namely K1 and K2. Furthermore, standalone vitamin K2 supplements or combinations with other essential nutrients are also at your disposal.

It is worth noting that vitamin K2 typically appears in two forms within dietary supplements, MK4 and MK7. However, prudence is essential when considering the incorporation of vitamin K2 supplements, as this micronutrient may interact with specific medications, particularly blood thinners. If you are currently undergoing medication for any ailment and wish to introduce vitamin K2 into your daily regimen, it is of utmost importance to seek guidance from your attending physician beforehand.

Natural Foods in Your Dietary Regimen:

It is worth mentioning that the gut’s microbiota can convert vitamin K1 into vitamin K2, highlighting the significance of including natural vitamin K2 sources in your meals. Foods rich in vitamin K2 predominantly comprise organ meats and high-fat dairy products, given that vitamin K2 is fat-soluble.

Do bear in mind to incorporate these natural sources of vitamin K2 into your daily diet to ensure a well-rounded intake.

Identifying Vitamin K2-Rich Foods:

Discover an array of foods teeming with vitamin K2, which can assist you in maintaining an optimal balance of this vital micronutrient within your dietary routine:

  1. Natto:

Natto, a traditional Japanese dish derived from fermented soybeans, stands as the most abundant source of vitamin K2. A mere 100-gram serving boasts a remarkable 108 micrograms of vitamin K2, surpassing double the daily recommended allowance.

  1. Eel (Lamprey):

While the majority of vitamin K2 sources stem from animal origins, eel offers a commendable choice. A 100-gram serving of eel delivers a substantial 63 micrograms of vitamin K2, aligning with your daily recommended intake.

  1. Cheese:

Cheese presents itself as another exceptional source of vitamin K2, accompanied by valuable doses of calcium, vitamin A, and protein. Nevertheless, due to its high saturated fat and calorie content, it is advisable to consume cheese in moderation to maintain a healthy weight. It is worth noting that different types of cheese may vary in vitamin K2 content.

  1. Egg Yolk:

A single egg yolk may contain anywhere from 67 to 192 micrograms of vitamin K2, contingent on the diet of the laying hen. Chickens fed fortified diets with vitamin K are more likely to yield eggs boasting higher vitamin K2 levels.

  1. Beef Liver:

For an ideal addition of vitamin K2 to your daily fare, consider incorporating beef liver. A mere 100-gram serving of beef liver harbors approximately 11 micrograms of vitamin K2, alongside a plethora of other beneficial nutrients.

  1. Chicken Meat:

100 grams of chicken meat can supply your body with 10 micrograms of vitamin K2, a content that is 5-10 times higher than beef or pork.

  1. Butter:

A solitary tablespoon of butter contributes 2.1 micrograms of vitamin K2. Nevertheless, it is prudent to be mindful of the fat and calorie content, as excessive consumption can impact your overall health.

  1. Sauerkraut:

Sauerkraut, a fermented cabbage dish renowned for its tangy flavor, offers a multitude of health advantages akin to natto. Each cup of sauerkraut equates to an approximate 2.75 micrograms of vitamin K2 for your body.

Incorporating these vitamin K2-rich foods into your daily dietary regimen can foster the maintenance of adequate vitamin K2 levels, contributing to your overall health and well-being.

What to consider when supplementing with vitamin K2?

When incorporating vitamin K2 supplements into your regimen, it’s crucial to be mindful of its potential interactions with other medications. Thus, if you are taking any medication and wish to supplement with vitamin K2, it is advisable to consult your doctor or seek guidance from experts for specific instructions.

Furthermore, it is essential to ensure you are supplementing with an appropriate and adequate amount of vitamin K2 to prevent either excess or deficiency of this micronutrient, which could impact your overall health.


Vitamin K2 and Important Considerations

To effectively supplement vitamin K2 without compromising your health, it is crucial to carefully review information related to this micronutrient.

What is the recommended daily intake of vitamin K2?

Currently, there are no specific recommendations for vitamin K2 alone. However, according to the Office of Dietary Supplements (ODS), adult males should aim for 120 mcg of vitamin K per day, while adult females should target 90 mcg. The suggested daily supplementation of vitamin K2 based on age is as follows:

  • Newborn to 6 months old: 2 mcg
  • 7 to 12 months old: 2.5 mcg
  • 1 to 3 years old: 30 mcg
  • 4 to 8 years old: 55 mcg
  • 9 to 13 years old: 60 mcg
  • 14 to 18 years old: 75 mcg
  • Over 19 years old: 120 mcg for men, 90 mcg for women

What medications interact with vitamin K2?

In the intricate realm of healthcare, it is imperative to delve into the fascinating interplay between medications and vitamin K2. This intricate dance unfolds as we scrutinize the pharmaceutical landscape, revealing a delicate balance that requires the keen guidance of medical professionals.

  • Antibiotics: A Symphony of Microbes Let us begin our journey with antibiotics, those remarkable agents of healing. Among them, certain cephalosporins such as Cefamandole (Mandol), Cefoperazone (Cefobid), Cefmetazole (Zefazone), and Cefotetan (Cefotan) emerge as players in our story. These antibiotics, while valiantly combating infections, possess the power to disrupt the absorption of vitamin K in our bodies. As they tread the battlefield within, both harmful and beneficial bacteria fall under their influence, potentially impacting the intricate symphony of vitamin K activation.
  • Phenytoin’s Intriguing Twist Enter Phenytoin (Dilantin), an anticonvulsant with a complex role to play. This enigmatic character interferes with the body’s utilization of vitamin K, leaving us with an intriguing paradox. During pregnancy or breastfeeding, the use of anticonvulsants, like phenytoin, can lead to the depletion of vitamin K levels in newborns, further emphasizing the delicate balance of this narrative.
  • Warfarin’s Battle of Coexistence Now, we turn our attention to the formidable blood thinner, Warfarin (Coumadin). Vitamin K emerges as its natural adversary, rendering warfarin’s effects less potent. Thus, a stern decree emerges from the medical realm: vitamin K and warfarin should not coexist. Foods rich in vitamin K become forbidden fruits, lest they disrupt the equilibrium.
  • Bile Acid Sequestrants: Guardians of Cholesterol Our exploration extends to the realm of cholesterol management, where medications like Cholestyramine (Questran), Colestipol (Colestid), and Colsevelam (Welchol) stand as stalwart guardians. They work diligently to lower cholesterol levels and reduce the absorption of dietary fats. Yet, in their noble quest, they inadvertently decrease the absorption of fat-soluble vitamins, including vitamin K. A physician’s counsel may then lead to the recommendation of a vitamin K supplement, adding another layer of complexity to our narrative.

Beyond the Interactions: The Symphony of Growth In the grand tapestry of health, vitamin K, especially its K2 variant, emerges as a key player, offering a host of benefits. Among them, the promotion of healthy bone growth takes center stage, a vital element in the symphony of optimal height development. However, as with all things in life, balance is paramount. Both deficiency and excess of vitamin K can disrupt the harmony of growth, underscoring the importance of adhering to recommended intake levels for the orchestration of healthy development.

In this exploration, we have unearthed the intricate relationships between medications and vitamin K2. This tale reminds us that in the world of healthcare, every action has a consequence, and the guidance of knowledgeable healthcare professionals is our beacon through this labyrinthine journey.

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