Vitamin K2: New Frontiers for Health

Can Vitamin K help with weight loss, blood sugar, and more? Today we'll discuss exciting new research showing vitamin K2 may just be your new best friend!

Vitamin K is an important nutrient that helps the body in many ways. It comes in two main forms: vitamin K1 and vitamin K2. While vitamin K1 is mostly known for helping with blood clotting, vitamin K2 has some powerful effects on bone health, heart health, and, our focus today, metabolic health. This article will explain how vitamin K2 helps control blood sugar and supports a healthy metabolism.

How Vitamin K2 Helps with Blood Sugar and Insulin

Vitamin K2 can have a positive effect on how the body manages blood sugar. K2 helps with insulin sensitivity, which is often viewed as a critical risk factor for weight gain, fatty liver, cardiovascular disorders and diabetes.

Insulin is a hormone that helps cells take in sugar from the bloodstream and use it for energy. Having good insulin sensitivity is a critical component of an efficient metabolism, ensuring we manage our glucose well. Poor insulin sensitivity, also known as insulin resistance, means your metabolism is less efficient. This can result in greater weight gain, fatty liver issues and higher cardiovascular risk factors such as triglycerides.

Insulin resistance is particularly troublesome for weight management, as it can turbocharge weight gain due to more of your calories being stored as fat.

Research shows that vitamin K2 can make insulin work better. A recent clinical trial found that supplementing with 200mcg of K2 (specifically the MK-7 form of K2) reduced insulin resistance by 55%.

Vitamin K2 supporting insulin by activating proteins such as osteocalcin, which require vitamin K2 to function. Osteocalcin is a powerful ally in blood sugar management, as it empowers our body's largest reservoir for balancing blood sugar, our skeletal muscles. These muscles are our secret weapon to soak up our blood sugar, which in turn, is the key to reining in weight gain and reducing disease risk. 

Vitamin K2 and Reducing Inflammation

Inflammation in the body plays a big role in many health problems, including insulin resistance and the cascade of negative health effects that follow. When the body is inflamed for a long time, it can degrade insulin sensitivity, making it harder for the body to control blood sugar levels.

Vitamin K2 has anti-inflammatory effects, via activating special compounds that balance inflammation. This is yet another way that vitamin K2 may help support good metabolic health. By lowering inflammation, vitamin K2 helps keep insulin working properly, which makes it easier for the body to keep blood sugar levels stable.

How Vitamin K2 Supports Heart Health and Metabolic Health

Vitamin K2 is also important for heart health. It prevents calcium from building up in the arteries, which helps keep them flexible and reduces the risk of heart disease. By helping with insulin and blood sugar, vitamin K also supports healthy triglyceride levels. Good heart health is tied to good metabolic health. When your heart and arteries are healthy, it helps ensure that blood—and the nutrients in it, like glucose—can flow properly throughout your body. This helps cells get the energy they need, which is key for optimal health.

Best Food Sources of Vitamin K2

To get the benefits of vitamin K2 for metabolic health, it's important to eat foods rich in this nutrient. Some of the best sources include:

• Natto (fermented soybeans)
• Cheese (especially hard cheeses)
• Egg yolks
• Chicken
• Beef liver

While the body can convert a small amount of vitamin K1 (found in leafy greens) into K2, this process doesn't appear to be very efficient. So, it’s better to get K2 directly from food sources. Also, the friendly bacteria in your gut can help produce K2, so ensure you diet and lifestyle are pro-probiotic!

Conclusion

Vitamin K2 is essential for supporting metabolic health, especially in helping the body regulate blood sugar and improve insulin sensitivity. It also has anti-inflammatory properties and may help with metabolic health, which further supports weight management. Including foods rich in vitamin K2 in your diet, or considering supplements if needed, could help maintain healthy blood sugar levels and reduce the risk of developing metabolic conditions like type 2 diabetes.

If you enjoyed this focus on K2 and metabolic health, click here to check out our previous Vitamin K blog, which provides a more complete overview on this essential nutrient.