Vitamin K & Calcium: How Natto, the #1 Plant-Based Source of Vitamin K2 Supports Strong Bones & Overall Health

The Japanese Longevity Secret: How Vitamin K2 Supports Bone and Heart Health

According to the 2023 World Health Statistics published by the World Health Organization (WHO), Japan ranked as the longest-living country globally, boasting the highest average life expectancy. Despite common health risk factors such as high blood pressure, cholesterol levels, and smoking rates, Japan has remarkably low mortality rates from cardiovascular diseases—similar to the well-known French Paradox. This phenomenon has drawn attention from researchers and health experts worldwide, raising the question: What makes the Japanese lifestyle so beneficial to long-term health?

The French Paradox and the Role of Diet in Longevity
The French Paradox refers to the observation that, despite a diet rich in fats and red meat, the French experience lower rates of heart disease compared to other Western countries. Researchers attribute this to the polyphenols in red wine, which are believed to support cardiovascular health. Japan presents its own version of this paradox. Traditional Japanese diets, rich in fermented foods, seaweed, and plant-based nutrients, have long been associated with better vascular health and bone strength. One key component of this diet is Vitamin K2, an essential nutrient found in natto—a fermented soybean dish that has been consumed in Japan for centuries.

Why Calcium Imbalance Can Affect Heart and Bone Health

Calcium is widely recognized as an essential mineral for strong bones and teeth. However, imbalances in calcium distribution within the body can contribute to vascular issues. When dietary calcium intake is insufficient, the body compensates by drawing calcium from bones, leading to potential calcium deposits in arteries and soft tissues, which may affect circulation and overall cardiovascular health.

This phenomenon, often referred to as the Calcium Paradox, highlights the importance of ensuring that calcium is properly directed to where it is needed most—bones and teeth—rather than accumulating in arteries.

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Lack of calcium in the body

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Inadequate dietary calcium intake

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Calcium is extracted from the bones to compensate for the deficiency.

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Excess calcium is mobilized, which can lead to poor circulation and unnecessary attachment to tissues.

How Vitamin K2 Helps Maintain Calcium Balance

Vitamin K2 plays a crucial role in directing calcium to the right places in the body. It helps activate proteins that guide calcium away from arteries and soft tissues while ensuring it is properly absorbed into bones and teeth. In other words, Vitamin K2 supports both bone density and cardiovascular well-being.

Vitamin K can be found in a variety of foods, including vegetables, seaweed, fermented foods, and dairy. “Natto,” a traditional Japanese fermented food, is a unique source that naturally contains vitamin K2. It provides a notable amount of this nutrient in a single serving, making it a beneficial addition to a balanced diet.

Natto: The Top Plant-based Source of Vitamin K2

Among all natural foods, natto stands out as the richest source of Vitamin K2 (menaquinone-7, or MK-7). Unlike other dietary sources of Vitamin K, such as leafy greens and dairy products, natto provides a uniquely high concentration of MK-7, which is highly bioavailable and remains active in the body for extended periods.

Regular consumption of natto may support calcium regulation, contributing to both stronger bones and improved vascular health. Many researchers believe that the long-standing tradition of eating natto could be one of the reasons why Japan has low rates of age-related bone and vascular issues despite certain lifestyle risk factors.

The Japanese Paradox: A Diet for Longevity

The consistent intake of Vitamin K2-rich foods like natto may be one of the key factors behind Japan’s remarkable longevity and low incidence of vascular concerns. By incorporating natto or other sources of Vitamin K2 into a well-balanced diet, individuals may support their bone health and overall well-being.

For those looking to enhance their nutrition with a natural, plant-based source of Vitamin K2, natto presents a unique and scientifically-backed option.

About the Author

Dr. Sentaro Kimura

Senshinkai Medical Corporation
Kimura Sentaro Clinic, general health consultation center

Dr. Sentaro Kimura is a leading medical professional specializing in general health and disease prevention. After earning his degree from Kyushu University School of Medicine, he trained in the United States, gaining extensive experience in surgery and emergency medicine. Dr. Kimura later returned to Japan, where he has dedicated his career to researching preventive health strategies and the impact of nutrition on longevity.