Vitamin K2: What It Does, Where to Find It, and How to Take It

If you’ve heard about vitamin D or calcium but not K2, you’re missing a key player in bone and heart health. Vitamin K2 helps move calcium into the right places – your bones and teeth – while keeping it out of arteries where it can cause trouble.

Why Vitamin K2 Matters

The most common confusion is mixing K1 (found in leafy greens) with K2 (made by bacteria). K2 comes in several forms, the two main ones being MK‑4 and MK‑7. MK‑4 is short‑acting and shows up in animal foods; MK‑7 stays longer in your bloodstream and is abundant in fermented foods.

Research shows that people who get enough K2 have stronger bones and a lower risk of arterial calcification. In practical terms, this means fewer fractures as you age and a healthier cardiovascular system. The vitamin works together with vitamin D; without enough K2, the calcium that D pushes into your blood may end up in arteries instead of bone.

Most health professionals recommend pairing K2 with vitamin D and calcium for balanced support. If you’re already taking a D supplement, adding K2 can boost its effectiveness without extra effort.

Best Food Sources & Supplement Tips

The easiest way to add K2 to your diet is through fermented foods. Natto, a Japanese soy product, tops the list with the highest MK‑7 content. Other good choices include hard cheeses (like Gouda and Edam), sauerkraut, kefir, and certain yogurts.

If you don’t eat these regularly, a supplement can fill the gap. Look for products that clearly state the form of K2 – MK‑7 is generally preferred because it stays active longer, meaning you can take it once daily. Dosage recommendations vary, but 90 to 120 micrograms of MK‑7 per day is common and well tolerated.

When picking a supplement, check for third‑party testing and avoid high doses that exceed 300 micrograms unless a doctor advises otherwise. Too much K2 isn’t known to cause serious side effects, but it can interfere with blood thinners like warfarin, so always talk to your physician if you’re on medication.

Timing matters less than consistency. Take your K2 pill with a meal that contains some fat; the vitamin is fat‑soluble and absorbs better this way. Pairing it with breakfast or lunch keeps you from forgetting it at dinner when routines may shift.

To sum up, vitamin K2 helps lock calcium where it belongs, supports bone density, and protects your arteries. Include fermented foods a few times a week, or choose a quality MK‑7 supplement, especially if you already use vitamin D. Keep the dose around 100 micrograms daily, watch for interactions with blood thinners, and you’ll give your body a simple but powerful boost.