Vitamin K2 plays an important role in maintaining bone health by supporting calcium metabolism and helping increase bone mineralization. It also contributes to the production of clotting factors and helps balance calcium levels in the blood.
Also known as menaquinone, vitamin K2 is one of the active forms of vitamin K. It is mainly found in animal-based foods, such as egg yolk and certain types of cheese. In addition, gut bacteria produce different types of vitamin K2, with MK-7 being one of the most important. Learn more about vitamin K and the foods that contain it.
Vitamin K2 supplements in the form of MK-7 are also available in pharmacies and health food stores. However, it is recommended to take these supplements only under the guidance of a registered dietitian or healthcare provider.
Health benefits
Some health benefits associated with taking vitamin K2 include:
1. Supports blood clotting
Vitamin K2 helps with blood clotting by supporting the production of clotting factors—proteins that are essential for stopping bleeding when an injury occurs.
2. Maintains bone health
Vitamin K2 helps preserve bone strength by preventing calcium from leaving the bones and by regulating the activity of cells that build and maintain bone tissue.
3. Prevents calcium buildup in blood vessels
Vitamin K2 plays a key role in regulating calcium levels in the bloodstream and helps direct calcium to the bones. This action helps prevent calcium from accumulating in soft tissues like blood vessels, which can reduce the risk of cardiovascular diseases such as atherosclerosis and heart attack.
Vitamin D3 + K2: what is it good for?
Both vitamin D3 and vitamin K2 are essential for bone and heart health. Vitamin D3 increases the absorption of calcium from food, while vitamin K2 ensures that the calcium is deposited in the bones rather than in arteries or soft tissues.
In this way, vitamin D3 helps the body absorb calcium and vitamin K2 makes sure that the calcium goes to the right places.
Most people get enough vitamin D through sunlight and diet. However, vitamin K2 is harder to obtain in adequate amounts through food alone, which makes supplementation an interesting option—especially when combined with vitamin D3.
Foods high in vitamin K2
Foods rich in vitamin K2 include:
- Natto (fermented soybeans)
- Liver
- Gouda cheese
- Blue cheese
- Egg yolk
- Curd
Although these foods are good sources of vitamin K2, some of them are high in saturated fats or sodium, so they should be consumed in moderation as part of a balanced diet.
Recommended intake
There is currently no official daily recommended amount for vitamin K2, since the body can get it both from food and from gut bacteria that naturally produce it.
Symptoms of vitamin K2 deficiency
Signs of a vitamin K2 deficiency may include:
- Frequent nosebleeds or bleeding gums
- Easy bruising
- Blood in stool or urine
- Heavy menstrual bleeding
- Internal bleeding (in severe cases)
These symptoms can occur when vitamin K2 levels are significantly low, as this vitamin is essential for normal blood clotting.
Low levels of vitamin K2 may also reduce bone mineralization, which could increase the risk of osteoporosis over time.
When to take vitamin K2 supplements
In most cases, it is not necessary to take vitamin K2 supplements. However, supplements containing MK-4 or MK-7, often combined with vitamin D, may be recommended by a healthcare provider to help prevent or treat osteoporosis, especially in people at higher risk of vitamin D deficiency, such as older adults or those who get limited sun exposure. Learn more about when to take vitamin D and the recommended doses.
Although vitamin K2 shows promise for supporting bone and cardiovascular health, cellular energy production, and brain and liver function, more research is needed to confirm the long-term benefits of vitamin K2 supplements in disease prevention and treatment.
Possible side effects
Vitamin K2 supplements are generally considered safe and do not typically cause serious side effects. Still, it is important that supplementation be guided by a registered dietitian or physician.
Who should not take it
Vitamin K2 supplements may interfere with blood-thinning medications like warfarin and should be avoided in people taking these types of drugs. In rare cases, they may cause allergic reactions in individuals with a known allergy to vitamin K.
In addition, vitamin K2 supplements should only be used during pregnancy or breastfeeding with medical supervision, as the vitamin can cross the placenta and be passed through breast milk