Suplementasi Vitamin K2, Dosis dan Manfaatnya

Suplementasi Vitamin K2, Dosis dan Manfaatnya
Credits: Freepik

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Vitamin K2 adalah salah satu bentuk dari vitamin K yang merupakan vitamin larut dalam lemak. Vitamin K2 juga dikenal sebagai menaquinone.

Vitamin K2 bisa ditemukan di dalam beberapa makanan, terutama produk hewani dan makanan yang difermentasi seperti produk susu. Selain dari makanan, Anda juga mungkin mendapatkannya dari suplemen. Ketahui mengapa suplementasi vitamin K2 begitu penting dan berapa besaran dosis yang perlu dikonsumsi?

 

Manfaat Vitamin K2

Ada beberapa manfaat kesehatan yang bisa diperoleh tubuh saat mengonsumsi vitamin K2, di antaranya:

Mendukung kesehatan tulang

Vitamin K2 memiliki peran penting dalam mendukung kesehatan tulang. Penelitian menunjukkan bahwa suplementasi vitamin K2 dapat mengurangi risiko patah tulang pada penderita osteoporosis, membantu mempertahankan dan meningkatkan kepadatan tulang.

Melindungi kesehatan jantung

Vitamin K2 melindungi kesehatan jantung dengan mencegah kalsifikasi arteri yang bisa menyebabkan pengerasan pembuluh darah. Vitamin K2 juga dapat membantu mengurangi risiko penyakit arteri koroner yang disebabkan oleh penyempitan arteri yang mengalirkan darah ke jantung.

Membantu dalam pembekuan darah

Mendapatkan cukup vitamin K2 penting untuk memastikan bahwa tubuh Anda dapat memproduksi enzim karboksilase dalam jumlah yang tepat, yang diperlukan untuk proses pembekuan darah yang normal.

Membantu mencegah kanker

Beberapa studi menunjukkan bahwa vitamin K2 dapat mengurangi risiko kambuhnya kanker hati dan meningkatkan tingkat kelangsungan hidup pasien dengan hepatocellular carcinoma. Penelitian lain menunjukkan asupan vitamin K2 lebih tinggi dikaitkan dengan penurunan risiko kematian akibat kanker.

Meskipun demikian, dibutuhkan lebih banyak penelitian untuk mendukung penemuan ini, serta memperjelas mekanisme dan efektivitasnya.

Baca Juga: Tanda-Tanda Tubuh Kekurangan Vitamin B12

 

Dosis Suplemen Vitamin K2

Dosis vitamin K2 yang tepat dapat bervariasi berdasarkan beberapa faktor seperti usia, jenis kelamin, pola makan, dan kondisi kesehatan. Menurut National Institutes of Health (NIH) dan Food and Nutrition Board berikut adalah rekomendasi asupan harian untuk vitamin K (keseluruhan):

  • Pria dewasa: 120 mikrogram
  • Wanita dewasa: 90 mikrogram (termasuk wanita hamil dan menyusui)

Apabila dibutuhkan, Anda bisa mendapatkan asupan suplemen vitamin K2 yang tersedia dalam berbagai bentuk, seperti kapsul atau softgel. Tipe MK-4 dan MK-7 adalah yang paling umum.

Baca Juga: Manfaat Tes Kadar Vitamin D Dalam Tubuh

 

Rekomendasi dosis untuk suplemen ini adalah sebagai berikut:

  • Vitamin K2 (MK-7) berkisar 50-120 mikrogram per hari, untuk manfaat kesehatan jantung berkisar 180-360 mikrogram per hari
  • Vitamin K2 (MK-4) sering digunakan dalam dosis yang lebih tinggi dari MK-7

Vitamin K2 dianggap aman dikonsumsi dalam dosis tinggi. Belum ada laporan keracunan terkait dengan vitamin ini. Namun, selalu disarankan untuk berkonsultasi dengan dokter sebelum memulai suplementasi vitamin K2. Ini penting untuk memastikan dosis yang tepat dan menghindari interaksi dengan obat lain yang dapat dipengaruhi oleh vitamin K.

Ingin mengetahui lebih banyak tentang konsumsi vitamin K2 atau vitamin lainnya? Anda bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Rabu, 22 Mei 2024 | 06:30
Tags : vitamin Kesehatan tulang tips kesehatan vitamin K2

Kirstyn Hill, PharmD, MPH (2024). Health Benefits of Vitamin K2 (Menaquinone). Available from: https://www.health.com/vitamin-k2-8640438 

WebMD (2022). Top Foods High in Vitamin K2. Available from: https://www.webmd.com/diet/foods-high-in-vitamin-k2 

Cleveland Clinic (2023). What To Know About Vitamin K2 and Its Health Benefits. Available from: https://health.clevelandclinic.org/vitamin-k2 

Better Health Channel. Osteoporosis. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis 

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