Vitamin K2: Benefits, Foods & Supplement Guide for Bone & Heart Health

Vitamin K is essential for several bodily functions, including blood clotting, bone health, and heart health. While often discussed as a single nutrient, vitamin K actually encompasses a family of compounds, most notably vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). These forms differ in their sources and how the body utilizes them.

Vitamin K2 is gaining recognition for its specific health benefits. Unlike K1, which is primarily found in leafy green vegetables, K2 is more abundant in animal products, fermented foods, and certain cheeses. It also remains in the body for a longer duration, potentially offering more sustained health advantages.

Supporting Bone Health

Vitamin K2 plays a crucial role in strengthening bones by activating a protein that helps bind calcium to bone tissue. This process is vital for maintaining bone mineral density, particularly as we age. Studies suggest that adequate K2 intake can improve bone density, especially in older adults and postmenopausal women who are at higher risk of osteoporosis. The body utilizes calcium to strengthen bones, reducing the risk of fractures and breaks.

Promoting Heart Health

Beyond bone health, vitamin K2 contributes to cardiovascular well-being. It helps prevent calcium buildup in the arteries, reducing arterial stiffness and lowering the risk of heart disease. Flexible arteries are essential for efficient blood flow, and maintaining this flexibility can help prevent high blood pressure, heart disease, and heart failure. Research indicates a link between sufficient K2 intake and improved cardiovascular outcomes over time.

Potential Benefits for Brain Function and Dental Health

Emerging research suggests vitamin K2 may also support cognitive function and reduce the risk of neurodegenerative diseases. It may achieve this by reducing oxidative stress and inflammation and by producing sphingolipids, fats essential for brain function and communication. While more research is needed, these findings suggest a potential role for K2 in maintaining brain health as we age.

Vitamin K2 also supports dental health by contributing to dentin production and activating osteocalcin, a protein that helps maintain strong teeth. Some research suggests it may work with other fat-soluble vitamins, like vitamin D3, to improve tooth remineralization, potentially reducing tooth loss and decay.

Vitamin K2 Deficiency

A vitamin K deficiency is relatively rare in healthy adults. However, it can occur in individuals with malabsorption disorders or those taking certain medications, such as antibiotics, which can disrupt gut bacteria involved in vitamin K production. People with gastrointestinal conditions like celiac disease or ulcerative colitis, or those who have undergone bariatric surgery, may also be at risk of deficiency.

Recommended Intake

As of February 4, 2026, there isn’t a precise daily requirement established for vitamin K2. However, an Adequate Intake (AI) level has been set to ensure nutritional adequacy. For adults aged 19 and older, the AI is 120 micrograms per day for males and 90 micrograms per day for females, including during pregnancy.

Food Sources of Vitamin K2

While leafy greens are excellent sources of vitamin K1, obtaining vitamin K2 requires focusing on different foods. Good sources include:

• Animal proteins like ground beef, chicken breast, chicken liver, and ham
• Dairy foods including Cheddar cheese, mozzarella, and milk
• Fermented foods like natto (fermented soybeans) and sauerkraut
• Eggs

Because vitamin K2 is fat-soluble, it’s best absorbed when consumed with a source of dietary fat.

Safety and Supplementation

Vitamin K2 is generally considered safe, and there is no established upper limit due to its low potential for toxicity. However, caution is advised when considering supplementation. Individuals taking blood thinners, such as warfarin, should maintain a consistent vitamin K intake from both food and supplements and avoid drastic changes, as vitamin K can interact with these medications. Those taking antibiotics or weight-loss medications like Orlistat may also experience reduced vitamin K absorption.

Vegetarians and vegans may benefit from vitamin K2 supplementation, as It’s primarily found in animal products. Vitamin K1, found in plant-based foods, is not as readily absorbed by the body. Individuals looking to support bone and heart health may also consider supplementation, but it’s crucial to consult with a healthcare provider first.

Choosing a Vitamin K2 Supplement

When selecting a vitamin K2 supplement, it’s recommended to choose the MK-7 form for better absorption and longer-lasting effects. An oil-based soft-gel formulation can also enhance absorption. Look for supplements that have been independently verified by organizations like ConsumerLab, NSF International, or USP to ensure quality and safety. Avoid products with unnecessary ingredients or proprietary blends.

Maintaining a well-balanced diet is a cornerstone of ensuring adequate vitamin K2 intake. However, supplementation may be a beneficial option for certain individuals, always under the guidance of a healthcare professional.

Frequently Asked Questions

• What are the major functions of vitamin K? Vitamin K’s major functions in the body include supporting blood clotting, heart and bone health. It also promotes dental health and may enhance cognitive function.
• What are the symptoms of low vitamin K? Symptoms of low vitamin K include bleeding and hemorrhage, mostly seen in severe cases. Low vitamin K can also lead to weak bones and an increased risk of fractures.
• What foods are the highest in vitamin K? Animal products, such as chicken, beef, eggs and cheese, are the richest sources of vitamin K2. Fermented foods, like fermented beans and sauerkraut, also contain high amounts of vitamin K2, which makes them an excellent source.
• What happens if I take vitamin K every day? Taking vitamin K daily can support bone health, improve heart health and help with healthy blood flow and blood clotting. Sufficient vitamin K levels can also contribute to better dental health and cognitive function.