Introduction

Vitamin K2 is a fat-soluble vitamin that plays a critical role in directing calcium to the right places in the body—such as bones and teeth—while preventing calcium buildup in arteries and soft tissues.

What Is Vitamin K2?

Vitamin K2, also known as menaquinone, is one of the two main forms of Vitamin K. Unlike Vitamin K1, which mainly supports blood clotting, Vitamin K2 is involved in bone and cardiovascular health.

• Scientific name: Menaquinone
• Type: Fat-soluble vitamin
• Main role: Calcium regulation

How Vitamin K2 Works in the Body

Vitamin K2 activates proteins that control calcium metabolism. These proteins ensure calcium is deposited in bones and teeth rather than arteries.

• Activates osteocalcin for bone mineralization
• Activates matrix Gla-protein (MGP) to prevent arterial calcification
• Supports healthy bone density
• Promotes cardiovascular health

Sources of Vitamin K2

• Natto (fermented soybeans)
• Fermented cheeses
• Egg yolk
• Liver
• Fermented foods

Vitamin K2 Deficiency

Vitamin K2 deficiency is common due to low intake of fermented foods and may contribute to bone loss and cardiovascular issues.

Possible symptoms include:

• Bone weakness or fractures
• Arterial stiffness
• Dental issues
• Easy bruising (less common)

Dosage & How to Take Vitamin K2

• General health: 90–120 mcg daily
• Bone & heart support: 100–200 mcg daily
• Therapeutic use: As advised by healthcare provider

Vitamin K2 should be taken with meals containing fat for better absorption.

Forms of Vitamin K2 (MK-4 vs MK-7)

• MK-4: Shorter half-life, often taken in higher doses
• MK-7: Longer half-life, more stable, commonly used in supplements

Benefits & Uses

• Improves bone density and strength
• Supports cardiovascular health
• Prevents arterial calcification
• Works synergistically with Vitamin D3
• Supports dental and joint health

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• May interact with anticoagulant medications
• Do not supplement without guidance if on blood thinners
• No known toxicity from food sources

Special Populations

• Elderly: Helps reduce fracture risk
• Postmenopausal women: Supports bone density
• People taking Vitamin D: Enhances calcium utilization
• Cardiovascular risk groups: May support arterial health

Frequently Asked Questions

What is Vitamin K2 used for?

Vitamin K2 helps direct calcium into bones and away from arteries, supporting bone and heart health.

Is Vitamin K2 better than Vitamin K1?

Both are important, but Vitamin K2 is more effective for bone and cardiovascular health.

Can Vitamin K2 be taken daily?

Yes. Daily supplementation within recommended limits is safe for most people.

Can Vitamin K2 be taken with Vitamin D3?

Yes. They work synergistically and are often recommended together.

Best time to take Vitamin K2?

Vitamin K2 should be taken with a meal containing fat for optimal absorption.