Vitamin K2 is a lesser-known but increasingly important nutrient that plays a key role in how calcium is used in the body. While calcium and Vitamin D often take centre stage in conversations around bone health, Vitamin K2 works quietly in the background, helping ensure calcium is directed to the right places, such as bones and teeth, and away from soft tissues where it is not needed.
Discovering the Role of Vitamin K2
Vitamin K2 is a fat-soluble vitamin belonging to the Vitamin K family, which also includes Vitamin K1. Unlike Vitamin K1, which is primarily involved in normal blood clotting, Vitamin K2 is involved in activating proteins that regulate calcium metabolism.
Vitamin K2 is found naturally in small amounts in fermented foods and some animal products. It exists in several forms, known as menaquinones, with MK-7 being the most commonly used form in food supplements due to its longer activity time in the body.
Why Vitamin K2 Matters
Modern diets often provide plenty of calcium, particularly through supplements and fortified foods, but without adequate Vitamin K2, calcium may not always be used efficiently. Vitamin K2 helps activate proteins that guide calcium into bones and teeth, where it supports structural strength, while helping limit calcium build-up in arteries and soft tissues.
This makes Vitamin K2 particularly relevant for long-term bone and cardiovascular health.
Key Benefits of Vitamin K2
Supports Bone Health – helps activate proteins involved in bone mineralisation.
Supports Calcium Balance – assists with directing calcium to bones and teeth.
Cardiovascular Support – helps regulate calcium use in blood vessels.
Complements Vitamin D – works synergistically with Vitamin D in calcium metabolism.
Supports Healthy Ageing – plays a role in maintaining skeletal and vascular health over time.
How Vitamin K2 Works
Vitamin K2 activates specific proteins, such as osteocalcin and matrix Gla-protein, which are involved in calcium binding. Osteocalcin helps bind calcium into bone tissue, supporting bone strength, while matrix Gla-protein helps inhibit calcium accumulation in arteries.
By supporting these processes, Vitamin K2 helps the body manage calcium effectively, rather than increasing calcium levels themselves.
Top Ten FAQ's - Vitamin K2
What is Vitamin K2 most commonly used for?
Vitamin K2 is most commonly used to support bone health and calcium metabolism.
What is the difference between Vitamin K1 and Vitamin K2?
Vitamin K1 mainly supports normal blood clotting, while Vitamin K2 is involved in directing calcium to bones and teeth.
Is Vitamin K2 the same as calcium?
No. Vitamin K2 does not provide calcium; it helps the body use calcium more effectively.
Why is Vitamin K2 often paired with Vitamin D?
Vitamin D supports calcium absorption, while Vitamin K2 helps ensure that absorbed calcium is directed to bones rather than soft tissues.
What foods contain Vitamin K2?
Vitamin K2 is found in fermented foods, aged cheeses, egg yolks, butter, and full-fat dairy products.
What is MK-7?
MK-7 is a form of Vitamin K2 that remains active in the body for longer and is commonly used in supplements.
Can Vitamin K2 support heart health?
Vitamin K2 supports calcium regulation in blood vessels, which contributes to normal cardiovascular function.
Is Vitamin K2 safe to take daily?
Vitamin K2 is generally well tolerated when taken at appropriate daily levels.
Who should avoid taking Vitamin K2?
People taking anticoagulant medication should seek medical advice before supplementing with Vitamin K2.
When is the best time to take Vitamin K2?
Vitamin K2 is best taken with a meal containing fat, often alongside Vitamin D.
Who is Vitamin K2 Suitable For?
Vitamin K2 is generally suitable for adults looking to support bone and cardiovascular health, particularly those taking calcium and/or Vitamin D supplements. It may be especially relevant for post-menopausal women, older adults, or individuals with low intake of fermented foods.
People taking anticoagulant medication, such as warfarin, should consult a healthcare professional before using Vitamin K supplements.
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How to Take Vitamin K2
Vitamin K2 is commonly available in capsule or tablet form and is often combined with Vitamin D. As a fat-soluble vitamin, it is best taken with a meal containing fat to support absorption.
