Why does Vitamin K2 play a critical role in our health as we age?
Before reviewing the best 5 brands of Vitamin K2 Supplement Australia has to offer, I want to run through some of the main benefits that it offers us as we age. You may know of some of them, but maybe not all.
As we journey through life, this nutrient steps up in some pretty remarkable ways, especially as the years tick by.
Picture this: our trusty K2 is like the guardian of our bones, making sure calcium finds its way home. It’s the reason our skeletons stand tall and strong, fending off the dreaded osteoporosis.
But wait, there’s more! K2 turns into a shield for our hearts, keeping those arteries clear and free. It’s like a knight defending our cardiovascular kingdom.
Now, imagine it donning a dentist’s hat, safeguarding our precious smiles. It’s the reason our teeth stay tough and resilient. When joints start to creak and ache, K2 rides in like a hero on a white horse, soothing inflammation and keeping us limber.
But here’s the real magic: K2 might just be the unsung hero in our battle against blood sugar spikes, a true ally in the fight against age-related insulin woes.
Ever heard of the fountain of youth? Well, K2 might just be its keeper. It helps keep our skin looking fresh and young, like a natural elixir of life.
So there you have it, the legend of Vitamin K2.
5 Best Brands of Vitamin K2 Supplement (Australia), shortlisted.
Australian Naturalcare’s Vitamin K2 – best value, high strength.
Caruso’s Vitamin K 2 + D3 – best value with vitamin D3.
Nature’s Way Vitamin K2 + D3 – Cheapest, 1 month supply only.
Check out the table further down the page for more details on each brand and full comparison of strength, price and my top picks.
How can Vitamin K2 assist us through peri-menopause and menopause?
The tale of Vitamin K2 and the mighty transition of peri-menopause and menopause! As our bodies undergo changes, K2 steps up to ensure our bones stay fortified, guarding against the bone density loss that can occur. This is like having a steadfast knight protecting our skeletal fortress, vital for women navigating this phase.
But that’s not all! K2’s influence extends to our cardiovascular realm, preventing the calcification of arteries that can sometimes accompany menopause. It acts as a shield, defending our hearts as they navigate this new terrain.
So, think of Vitamin K2 as a steadfast companion, supporting us through the twists and turns of peri-menopause and menopause, ensuring we face this chapter with strength and resilience. Remember, always consult with a trusted healthcare guide to tailor your approach to this unique journey.
Side by side, top brands of Vitamin K2 Supplement Australia.
Swipe table across for more columns if on mobile device.
| BRAND | STRENGHT PER SERVING | PRICE PER SERVING | TOTAL PRICE PER BOTTLE | VALUE |
|---|---|---|---|---|
180mcg | $0.38 | $34.95 for3 months supply | Best value for high strength. | |
180mcg of K2 + 25mcg of D3 | $0.63 | $37.95 for 2 months supply | Best value with vitamin D3. | |
180mcg | $0.59 | $35.95 for 2 months supply | 2 months supply only. | |
100mcg | $0.24 | $29 for 4 months supply | Cheapest, but lower strength. | |
180mcg of K2 + 25mcg of D3 | $0.81 | $24.40 for 1 months supply | Cheapest, 1 month supply only. |
What can Vitamin K2 can do for our skin?
Did you know that Vitamin K2 isn’t just fantastic for the health of your bones and cardiovascular health? It turns out, it’s a real game-changer for our skin too! When our elastin, the protein responsible for skin elasticity, becomes calcified due to a deficiency in Vitamin K2, it can lead to premature aging signs. But fear not, because Vitamin K2 swoops in to save the day. By activating Matrix-GLA protein, it helps prevent this unwanted calcification, ensuring our skin stays supple and youthful.
Calcium and vitamin K2 supplements together.
Now we all know about the importance of calcium when it comes to our bone mineral density as we age. Calcium and Vitamin K2 are like a dynamic duo when it comes to bone formation. While calcium provides the building blocks for our bones, Vitamin K2 works as a transport of calcium. It ensures calcium is deposited in the right places, like our bones, and not in soft tissues where it could cause harm.
With low vitamin K levels, calcium can sometimes end up in the wrong spots, potentially leading to issues like arterial calcification, vitamin K2 helps dietary calcium absorption in the right places. So if you are already taking calcium vitamins or eating plenty of calcium-rich foods, vitamin K2 will make it even more efficient and ensure that calcium is doing more good than harm for our heart health.
What do Doctors say about taking vitamin K2 supplements?
In support of what I mentioned above in the main benefits of Vitamin K, Dr Brad Stanfield said that taking 120mcg of vitamin K2 Improves bone health and bone matrix (increased bone mass), which are especially important as we lose bone mass with age. It does so by helping keep calcium in our bones, where we need it most rather than in the soft tissues like our blood vessels. Improving bone strength is crucial as we age, as it will reduce our chances of serious injuries if we fall.
According to Dr. Pradip Jamnadas, Cardiovascular health Vitamin K2 Improves the elasticity of blood vessels by reducing calcium build-up in the walls of arteries, thus reducing systolic blood pressure.
In a clinical trial patients given k2 vitamins were reported to have lower diastolic blood pressure. So in short it can significantly improve cardiovascular system health.
So as you can see it is particularly beneficial to take Vitamin K2 if you take calcium supplements for the maintenance of healthy bones or have a diet that is high in calcium.
What foods contain vitamin K2 and how much of them do you need to eat daily?
Below are some of the foods you can include as part of your balanced diet.
Natto (fermented beans) 3 ounces (approx 90g) contains around 150mcg (this would be enough to get the right amount of vitamin K2 per day, you would need to eat this every day to get the most out of it).
Egg Yolks – between 67-190mcg depending on what the hen that lays the eggs is fed. Eggs and chickens that are soy or corn-fed contain less vitamin K2. (around 2 eggs per day can deliver adequate DRV.
Eel 63mcg per 100g, good news for eel sushi lovers. (you would need to consume at least 200g of eel to get enough daily).
Cheese is around 12mcg in cheddar, around 34mcg in Edam and Gouda per 50g serving. You would need to consume 3-4 servings of cheese per day to get enough (approximately 150-200g, which would result in very high caloric intake).
Some other foods contain vitamin K2 in lower doses such as;
Beef Liver,
Chicken,
Grass-fed butter,
Sauerkraut,
Remember you need to eat between 90-120mcg daily.
So why would you consider taking vitamin K2 as a supplement if you can get it in foods? As you can see very few common foods contain this vitamin and many of those are not the most popular in the Western diet. Natto is definitely something to a very acquired taste or someone growing up eating fermented soybeans.
It is difficult to get enough vitamin K2 through diet alone so supplementation can be a very convenient way to ensure you are consistent with it.
The other question you have to ask yourself is; do you eat one of the above foods every single day? If the answer is no, you are best off covering yourself with a daily supplement dose to make sure you get the amount you need to maximize its effect on your health. Because as mentioned above consistency is key and it needs to be done over a substantial period of time, more than a year.
What are other things we can do to have strong bones aside from dietary supplements and food?
Here are some of the things you can do daily as a maintain of healthy bones;
Weight-bearing exercises;
Weight training with dumbbells, barbells, or machines at the gym. Progressively overloading and working on increasing your strength. Often bodyweight exercises alone are not enough to maximize the increase in bone density.
Jumping and running:
If you don’t feel pain or discomfort doing so, high-impact exercises actually strengthen your bones, contrary to what many people think. Pelvic floor health needs to be taken into consideration here though. And no, jumping does not damage or wear out your bones and joints unless you do it all day long. Harvard Medical School even mentions that high-impact workouts like skipping rope are another great way to build resilient bones.
So don’t be afraid to jog, run, jump, or skip if you don’t have any pre-existing injuries or other health conditions.
As a fitness coach who has experience training mature clients for over 15 years, I frequently incorporate challenging exercises that they may feel fearful of at first, we gradually work our way up to higher intensity. I do this intentionally to help them get past the fear of moving their body in a way that they are supposed to move.
My senior clients do box jumps, skip ropes, and lift heavy. Not all, but the ones that don’t have injuries or pelvic floor issues. The results speak for themselves. So if you get the okay from your doctor to exercise and there are no serious issues with your health, then don’t let fear stop you. You are never too old, to play like a child. You just need to get back to it gradually, because we lose that ability due to our lifestyle. But we can get it back.
We often get scared of doing something because we feel too old, but I am a big believer in the “Use it or lose it” mindset. If you stop moving your body in certain ways purely out of fear or a limiting mindset then you will lose the ability to do certain things altogether.
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In case you are interested in strength training since it’s one of the best ways to stay youthful and help our hormones and metabolism. I have a free guide for you with some important tips to make sure you do things right, especially if you are at the start of your strength journey. Just pop your details in the box and I’ll send it right over.
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FAQ about vitamin K2 supplementation:
Is it Ok to take Vitamin K2 every day?
If you don’t have any underlying health conditions or specific concerns, taking a Vitamin K supplement every day at the recommended dosage is generally considered safe. It’s an essential nutrient that supports blood clotting and bone health. However, as with any supplement, it’s crucial not to exceed the recommended dosage unless advised by a healthcare professional. Always keep in mind that a balanced diet remains the best way to obtain this essential vitamin, including Vitamin K. If you’re in good health and considering adding a Vitamin K supplement to your routine, you’re likely to reap its benefits without any issues.
Should I take D3 and K2 and the same time?
Taking Vitamin D3 with Vitamin K2 is a powerhouse combination for overall health. Vitamin D3 aids calcium absorption, while Vitamin K2 ensures it’s directed to the bones, preventing soft tissue buildup. This synergy is a boon for bone and general health. Additionally, Vitamin K2 complements blood clotting processes. Together, they create an optimal environment for calcium utilization, potentially reducing the risks of kidney stones.
What happens if you take too much Vitamin K?
While it’s a vital nutrient for blood clotting and bone health, overdoing it can lead to some issues. Excessive Vitamin K intake can interfere with certain blood-thinning medications, potentially increasing the risk of blood clots. It’s like having too many traffic directors on the same road, causing confusion. Additionally, extremely high doses of Vitamin K can lead to jaundice in newborns, a condition where the skin and eyes turn yellow. So, while Vitamin K is essential, balance is key. Always consult a health professional to ensure you’re getting the right amount for your individual needs.
How much Vitamin K should a woman take daily?
The recommended dietary intake for a woman is a minimum of 90mcg per day, not exceeding 200 mcg of vitamin K.
How much Vitamin K should a man take daily?
It’s recommended to take a minimum of 120mcg per day for a man, not exceeding 300mcg.
Make sure to check with your healthcare professional if taking vitamin K2 in supplement form is suitable for your needs.
Is Vitamin K2 a fat-soluble vitamin?
Yes, Vitamin K2 belongs to the group of fat-soluble vitamins, along with Vitamins A, D, and E. This means it is absorbed along with fats in the digestive system and can be stored in the body’s fatty tissues for later use. It’s important to note that because it’s fat-soluble, excessive intake of Vitamin K2 can potentially lead to toxicity over time, so it’s essential to maintain a balanced intake.