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Is vitamin K2 on your radar? This powerhouse vit strengthens your bones and protects your heart – and we’ll show you how to get it naturally
Summary
1What is vitamin K2?
Vitamin K2, also known as menaquinone, is one of the vitamins that sit within the overall vitamin K group, existing in two main forms…
2How does vitamin K2 work?
You might be thinking, why is vitamin K2 important? Or what does it actually do? Well, from protecting your bones to supporting healthy blood vessels…
3Which foods offer a source of vitamin K2?
Some of the richest vitamin K2 sources are naturally found in foods like fermented foods, cheeses, eggs, meat and fish…
When it comes to vitamins, we all know the usual stars – vitamin C for immunity to vitamin D for bone health. But hiding in the wings is a quiet powerhouse that’s finally getting its moment in the spotlight: vitamin K2.
It may not be as famous, but this underrated nutrient is working hard behind the scenes to keep your bones strong and your heart healthy.
From guiding calcium to where it belongs to keeping it out of places it shouldn’t be (like your arteries), K2 is like your body’s traffic controller.1
What's vitamin K2?
Before we dive into vitamin K2, it’s helpful to understand its counterpart – vitamin K.
While it is actually a group of fat-soluble vitamins, mainly divided into two types, K1 and K2:3
Vitamin K helps our blood clot properly by producing essential proteins. Without it, wounds may not heal as they should. It’s also believed vitamin K can help maintain normal bone health.2
While it is actually a group of fat-soluble vitamins, mainly divided into two types, K1 and K2:3
Vitamin K1, also known as phylloquinone. This form of vitamin K is mainly found in plant foods, like asparagus, broccoli and kale.3
Vitamin K2, also known as menaquinone. This form is present in animal products and fermented foods, like kefir and sauerkraut. It’s also produced naturally by human gut bacteria by turning vitamin K1 into K2.4
How does vitamin K2 work?
You might be thinking, why's vitamin K2 important? Or what does it actually do? Well, from protecting your bones to supporting healthy blood vessels, this vit works hard to keep your body functioning normally.
Vitamin K2 activates osteocalcin, a bone-forming protein. It’s an important nutrient for bone health because it helps our bones draw calcium from our blood vessels and turn it into bone tissue. This promotes healthy bone structure.1
Some research has explored the potential of K2's role in contributing to improved Bone Mineral Density (BMD), reduced fracture incidence and enhanced bone mineralisation - meaning it may help promote bone mineralisation and strength.5,6
These findings highlight the role of vitamin K2 as a beneficial nutrient for maintaining bone health.
And did you know that paired with vitamin D, these two vits create a powerful team when it comes to protecting your bones? Especially vitamin D3 and K2! Together they’re important for maintaining bone density.7 Find out more about this dynamic duo with expert advice on powerful supplement pairings that are more effective together.
Vitamin K2 may also support heart health by helping to support normal blood clotting and to keep your blood vessels healthy (by making sure calcium goes where it’s needed, like your bones, instead of building up in your arteries).1
It does this with the help of a special protein called matrix GLA protein – MGP, which acts like a bodyguard against dangerous calcium build-up.8
Which foods offer a source of vitamin K2?
Some of the richest vitamin K2 sources are naturally found in foods like:
- Natto (a fermented traditional soybean product in Japan) happens to have extremely high vitamin K2 levels, making it one of the richest sources of K2.9,10
- Sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source to the 4th century BC. As well as a source of K2, it also has a variety of beneficial effects on human health.10,11
- Fermented dairy products often contain vitamin K2, for example, products like yoghurt and kefir (depending on the bacterial cultures used).10 Check out our glorious gluten-free yoghurt protein bark – which can also be made with kefir.
Harder or more aged cheeses often contain higher levels of vitamin K2 than softer, less matured cheeses.
Edam, Gouda, Jersey or cheddar and blue cheeses all contain a source of vitamin K2 – created by bacteria during the production process.10.12
Whether you enjoy your eggs poached, scrambled or boiled, the yolks in particular are a good source of vitamin K2.10
So give our shakshuka with black beans a try for that yolky yumminess.
Chicken, beef and salmon all contain traces of vitamin K2. For example, the darker parts of chicken, such as the leg or the thigh, have the highest levels – as does chicken liver.10
How much vitamin K do I need?
The NHS suggests that adults require around 1μg (microgram) of vitamin K for every kilogram of their body weight. For instance, a person weighing 65kg would need 65μg of vitamin K daily, while someone weighing 75kg would require 75μg.13
You should be able to get all the vitamin K you need by eating a varied and balanced diet. Though any vitamin K your body doesn’t need is stored in your liver for future use, so you don’t necessarily need it in your diet every day.13
The final say
Vitamin K2 might not have the spotlight like other vitamins, but it plays a starring role in keeping your body happy and it knows how to make a difference, like steering calcium into your bones where it builds strength.
K2 proves there’s nothing wrong in coming second. So next time you think about your health essentials, don’t forget this quiet overachiever.
And for more on essential vits and minerals, head over to our daily essentials that work for you.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Katarzyna Maresz. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative Medicine: A Clinician’s Journal [Internet]. 2015 Feb;14(1):34. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4566462/
2. Vitamin K [Internet]. medlineplus.gov. Available from: https://medlineplus.gov/vitamink.html
3. National Institutes of Health. Vitamin K [Internet]. Nih.gov. 2021. Available from: https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
4. E. Michael Lewiecki, Bilezikian JP, Carey JC, Dell RM, Gordon CM, Harris SM, et al. Proceedings of the 2017 Santa Fe Bone Symposium: Insights and Emerging Concepts in the Management of Osteoporosis. Journal of Clinical Densitometry. 2018 Jan 1;21(1):3–21.
5. Ma M, Ma Z, He Y, Sun H, Yang B, Ruan B, et al. Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health [Internet]. 2022 Aug 11 [cited 2023 Feb 27];10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9403798/
6. Huang ZB ., Wan SL ., Lu YJ ., Ning L, Liu C, Fan SW . Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. Osteoporosis International. 2014 Dec 17;26(3):1175–86.
7.van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: a Narrative Review. International Journal of Endocrinology [Internet]. 2017;2017(1):1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
8.Theuwissen E, Smit E, Vermeer C. The Role of Vitamin K in Soft-Tissue Calcification. Advances in Nutrition [Internet]. 2012 Mar 1 [cited 2019 Jul 25];3(2):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648717/
9. Bonaldo F, Leroy F. Review: Bacterially produced vitamin K2 and its potential to generate health benefits in humans. Trends in Food Science & Technology [Internet]. 2024 May 1;147:104461. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0924224424001377?via%3Dihub
10. Halder M, Petsophonsakul P, Akbulut A, Pavlic A, Bohan F, Anderson E, et al. Vitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease. International Journal of Molecular Sciences. 2019 Feb 19;20(4):896.
11. Raak C, Ostermann T, Boehm K, Molsberger F. Regular Consumption of Sauerkraut and Its Effect on Human Health: A Bibliometric Analysis. Global Advances in Health and Medicine [Internet]. 2014 Nov;3(6):12–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/
12. Vermeer C, Raes J, van ’t Hoofd C, Knapen M, Xanthoulea S. Menaquinone Content of Cheese. Nutrients. 2018 Apr 4;10(4):446.
12. NHS. Vitamin K - Vitamins and Minerals [Internet]. Nhs. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
13.NHS. Vitamin K - Vitamins and Minerals [Internet]. Nhs. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
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