Vitamin K2 is essential to your health. But taking supplements isn't always safe, experts say.
Vitamin K2 is lauded for a number of important health benefits, including boosting your bones, teeth and cardiovascular system.
A new study suggests taking vitamin K2 could prevent and stall the progression of non-alcoholic fatty liver disease, though the research was conducted on mice, not humans. Past research has also shown that increasing vitamin K2 intake could lower calcium-associated health risks.
The last few years have seen a huge spike in health and wellness interest — the pandemic forced people to grapple with their own wellbeing, and they're subsequently searching for products, such as vitamins and supplements, that are easy to purchase and implement.
Vitamin K2 is becoming one of those products. The global vitamin K2 market is expected to nearly double its current revenue in five years, spiking from $140 million this year to $265 million by 2029, according to a recent report from market research firm MarketsandMarkets.
Are you one of the people who needs to be getting more vitamin K2? Here's what health experts want you to know about how it differs from regular vitamin K, and how much you actually need.
What is vitamin K2?
There's vitamin K1, which is found primarily in dark leafy greens and serves primarily to clot blood to prevent excess bleeding, Washington, D.C.-based dietitian Caroline Thomason, R.D., tells USA TODAY.
And then there's vitamin K2, which is found in meat, dairy and eggs. Its benefits include boosting bone density, cardiovascular and dental health, and also helping to regulate blood clotting.
Severe symptoms of vitamin K deficiency can include bleeding and hemorrhaging, Thomason notes. Medical experts don't see vitamin K2 deficiency as a widespread concern, though. The National Institutes of Health's Office of Dietary Supplements notes that most U.S. diets already contain an adequate amount of vitamin K.
"If you don't have a deficiency, choosing to eat a variety of foods can help you meet your vitamin and mineral needs without needing to supplement your diet," Thomason says. "If you have a deficiency or a specific health condition that can benefit from supplementing with a vitamin, it's worth exploring for better health and symptom management."
What is vitamin K? Benefits of vitamin K how to know if you're getting your daily dose.
What are the disadvantages of vitamin K2?
Vitamin supplements have become trendy recommendations for wellness influencers to offer their followers, especially given the statistics about vitamin D deficiency across the U.S.. But experts warn against blindly adding supplements to your daily routine.
Should you take daily vitamins? If so, which ones? What to know about benefits, marketing
"Influencers (are) frequently promoting the new 'it' vitamins and making strong health claims that they attribute to their alleged supplement regimen," Thomason says. "This constant promotion creates trendy awareness but can also lead to misinformation, unnecessary supplementation and even harmful health consequences. Influencers' endorsements often prioritize trends, social engagement and popularity over scientific evidence, leading to a 'one-size-fits-all' approach and blanket statements that may not be suitable for everyone."
When it comes to adding a vitamin K2 supplement, Thomason says they're "generally safe for daily use," but stresses the importance of consulting a doctor first. Because of vitamin K's blood-clotting side effects, its vital to ensure that you don't have a health condition or take a medication that would be negatively impacted. Those who are pregnant or breastfeeding should also talk to a medical professional about appropriate dosing, she says.
This article originally appeared on USA TODAY: What is vitamin K2? Nutrition experts explain
