7 Health Benefits of Vitamin K2 - DrHealthBenefits.com (2023)

Vitamin K helps to activate a protein called osteocalcin linked to calcium building up. Vitamin K2 reduces fractures and improves bones in an osteoporosis patient.

Vitamin K2 is an essential nutrient for human health but low absorb from food. It is activating the main proteins in the body. The first protein is osteocalcin, after activated carries calcium and mineral into bones and teeth.

Most of the responsibility is for dental health and vitamin-based benefit preventing osteoporosis. Find more about the symptoms of osteoporosis. The second protein is matrix GLA, the benefit of non-bone teeth from vitamin K2 linked to the action of protein matrix GLA.

This protein is activated only presence of vitamin K2 called the process of carboxylation. Non-carboxylation matrix GLA protein, which is known and established as lacking vitamin K linked to cardiovascular disease. It’s known to have an action on the kidneys and lungs.

1. Bones Healthy

Vitamin K2 called menaquinone has been known for blood clotting. Research shows that vitamin K has a key role in controlling bone metabolism for synthesizing osteocalcin, a protein for maintaining strong bones.

It is produced by bacteria in the gut and found in a small number of fed meat and dairy products, in a big amount found in some cheese and fermented food such as natto, a Japanese soybean product.

Vitamin k2 is protecting bones more than vitamin K1. Not only vitamins but also there are health benefits of calcium for bones, to maintain it strong.

Research shows that the intake of bad vitamin K is linked to low bone mass, osteoporosis, and the risk of fracture. Women who consume less than 109 mcg of vitamin K in a day probably occur broken hips.

Low vitamin K intake is linked to an increased risk of fractures in hips in men and women and low density of the bone in women. The daily intake is around 120 mcg and 90 mcg for women.

People in the West don’t eat vitamin K as much as previously even 50 years ago, that’s why scientists are studying whether the amount highly has to be recommended or not.

A study in 2013 found that consuming 180 mcg every day helps to reduce bone loss in healthy women who have experienced menopause.

2. Heart Healthy

Adequate intake of vitamin K2 and honey has proven to reduce the risk damage of vascular because activates MGP, preventing the accumulation then take a look at the benefits and uses of honey for a healthy heart.

Therefore, calcium is provided for multiple roles in the body, creating arteries healthy and flexible. However, lacking vitamin K effect activates MGP inadequately, disturbing the calcium excretion process and increasing the risk of blood vessel calcification.

As this process occurs in the vessel wall, will cause wall thickening through the forming of calcified plaques linked to the risk of occurring higher cardiovascular.

Rotterdam study-based population evaluates 4,807 healthy men and women aged 55 years and the relation between intake food of vitamin K and aortic classification, heart health, and all the causes of death.

As a result, explain that the intake of food high in vitamin K2 decreases arterial calcification by 50%, the risk of cardiovascular in 50%, and all causes of death by 25%.

These findings were supported by studies based on other populations with 16,000 healthy women (aged 49-70) from the prospect epic. After 8 years, data show that intake of high vitamin K2 normally protects against cardiovascular, for every 10 µg consuming vitamin K2 (forming MK-7, MK-8, MK-9), will give a 9% reduction in the risk of coronary heart.

3. Protect Against Cancer

People with a high intake of vitamin K from food especially the health benefits of papaya leaves for cancer probably develop or die of it, particularly in the prostate.

A study reported in the Journal American of Clinical Nutrition appears as the first relation between intake of vitamin K and the risk of development or die caused cancer.

Vitamin K called oncosis is a form of death cell ischemic triggered by stress susceptible to tumor cells. Because of the high rate, tumor cells consume glucose in big amounts.

Because they can outgrow supplied their blood quickly, high metabolism means use oxygen quickly, making them too much oxidant stress than the health system around them.

Vitamin K target tumor cell to destruction by stimulating oxidative stress without toxicity to a healthy system. Another unique mechanism is the combination of vitamin C and K contribute to the death of cancer cell by autoschizis, cell split, and spiling contents inside.

Finally, all mechanisms of anticancer synergy with vitamin K have recently been identified. Vitamin K3 obstructs enzymes from building DNA. Vitamin K2 and K3 block a new blood vessel which is important to support the fast-growing tumor.

4. Brain Health

In a study presented at the American Association for Anatomy annual at meeting Experimental Biology, scientists found that vitamin K2 can protect the brain to decrease cognitive function, specifically for people who have dementia and Alzheimer’s disease.

According to Ben Asher, MS, RD, LD/N with Proitikin Longevity Center explain that vitamin K2 affects the brain, and prevents bleeding with blood clotting which reduces apoptosis (death cell) by protecting the nerve from harmful substances and compounds that have the potential to decrease the risk of dementia and Alzheimer’s.

Outside that, he notes that vitamin K2 has a key role in bone health, supports the immune system, prevents cardiovascular, also essential for skin health.

At the same time, he shows there isn’t a suggestion in eating behaviors means it’s well known to humans that more saturated fat and food in rich cholesterol eaten, more give impact to breaking the health specifically in the brain such as speed aging, and bad cognitive ability.

Recommended for each individual consume more animal-based food or rich in vitamin K2 in big exogenous and concentrated. Ben says have to be careful with people who consume vitamin K2 with medication, antibiotics, and antacids.

Because there aren’t maximum doses known and recommended for effective and harmful potential remembering that vitamin K2 is fat-soluble and can’t easily go out from the body, especially in the big amount.

5. Blood Clotting Properly

One of the main functions of vitamin K is to allow blood clotting. Blood clots will be moving to the brain and cause a stroke. Clots in the arteries will lead to heart attacks.

The ability of blood clotting is important for health. This ability is helpful when we get an injury, the body isn’t direct release blood. Well, tiny blood makes it easy to bruise even giving risk occur harmful internal bleeding.

Vitamin K help to maintain blood isn’t thick and tiny. At this point, scientists still have not determined yet whether vitamin K1 or vitamin K2 is responsible together for blood clotting or might be there is more effective in any way in blood clotting.

6. Dental Heath

Vitamin K2 is an essential nutrient for dental health to protect the oral balance microbiome, prevent cavities, and support mineralization.

  • Build New Dentin

Osteocalcin is a type of protein that depends on K2, increasing the intake of vitamin K2 to work properly. While osteocalcin is activated, the growth of fresh dentin and when new dentin is growing up, cavities tend likely not to form.

  • Slow Tooth Degradation

Same to the impact on the bone, vitamin K2 helps to make slow the rate of loss of teeth during with aged. In fact, when it involves bones, K2 is observed to actually increase bone mass.

  • Lead to Normal Face Structure

Weston A Price during his travels found that in difference the facial and jaw structure among people undergoes occur west diet and the traditional diet. Vitamin K2 is important during fetal development.

When a mother doesn’t consume vitamin K2, fetal nasal cartilage undergoes premature calcification and causes a lower third of the bottom face. This condition is called maxilonasal dysplasia or binder syndrome.

  • Kills Bacteria Cause Cavity

One of the key factors in the forming of a cavity is the disruption of the oral microbiome. Mouth full of trillion bacteria anytime and that healthy bacteria help defeat bad breath and stop the forming cavity.

Unfortunately, it’s common for bad bacteria to multiply and when this happens can cause cavities, gum disease, and other issues.

7. Protect Against Kidney Stones

Good vitamin K levels help to keep calcium from building up in a big amount inside the blood and arteries walls. Before continuing about the mechanism of vitamin K against kidney stones, we have to know first about the symptoms of kidney stones.

The doctor thought might be developing kidney stones and will get upgraded while vitamin K was at low levels. In research on 1,748 men and women, doctors were measuring protein levels obstructing the build-up of calcium 9MGP) but still need vitamin K to activate.

One to a third of participants starts with high-level inactive MGP. During the follow-up period over 12 years, they have an MGP level inactive the highest 31% probably developing kidney stones than they have a low inactive MGP level.

Foods highest vitamin K2

This is a list of the foods highest vitamin K2 is,

  • Natto, is Japanese dish made from fermented soybeans. One tablespoon provided 150 micrograms.
  • Eel, is sources animal-based. There are 63 micrograms in a 100 grams serving.
  • Cheese, common cheese of vitamin K2 per 50 grams serving include 50 micrograms in Munster, 34 micrograms in Camembert, 32 micrograms in Edam, and old Gouda, and 12 micrograms in cheddar.
  • Beef Liver, one portion of 100 grams containing more than 11 micrograms.
  • Chicken, with 10 micrograms in a 100-gram serving contains more than 10 times of vitamin K2.
  • Butter, 1 tablespoon of butter containing 2,1 micrograms of vitamin K2.
  • Sauerkraut, containing 2,75 micrograms per half-cup of vitamin K2.
  • Egg Yolk, is contain between 67 and 192 micrograms of vitamin K2.


What happens if you take vitamin K2 everyday? ›

There are no known serious side effects from taking too much vitamin K2.

What is the main benefit of vitamin K2? ›

It contributes to skin health and bone metabolism, promotes proper brain function and prevents heart-related diseases. Furthermore, vitamin K2 is important in the body's use of calcium to help build bones and to inhibit blood vessel calcification.

Can vitamin K2 remove plaque from arteries? ›

Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible. Matrix GLA protein (MGP)—found in the tissues of the heart, kidneys, and lungs—plays a dominant role in vascular calcium metabolism.

What happens when you start taking vitamin K2? ›

When you take Vitamin K2, it helps your body to produce more of the protein needed for blood clotting. It also helps to keep your bones healthy by keeping calcium in your bones and out of your arteries. Vitamin K2 is also essential for heart health because it helps prevent the arteries from hardening.

What are the negatives of vitamin K2? ›

Side Effects
  • Decreased appetite.
  • decreased movement or activity.
  • difficulty in breathing.
  • enlarged liver.
  • general body swelling.
  • muscle stiffness.
  • paleness.
  • yellow eyes or skin.

Is vitamin K2 hard on the liver? ›

There is no evidence that vitamin K supplementation, in physiologic or even higher doses, causes serum enzyme elevations, liver injury or jaundice.

Who should not take K2? ›

People with a rare metabolic condition called Glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid vitamin K. People who take warfarin (Coumadin) should not take vitamin K (see “Possible Interactions”). People who are receiving dialysis for kidney diseases can have harmful effects from too much vitamin K.

What food is K2 found in? ›

Foods With Vitamin K2
  • Natto. Natto is a Japanese dish made from fermented soybeans. ...
  • Eel. Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. ...
  • Cheese. ...
  • Beef Liver. ...
  • Chicken. ...
  • Butter. ...
  • Sauerkraut. ...
  • Egg Yolk.

Does vitamin K2 affect blood pressure? ›

Essentially, vitamin K2 activates the proteins that keep calcium in the bones and out of the arteries, preventing it from sticking to arterial walls, limiting blood supply, and increasing blood pressure.

How long does it take for K2 to clean arteries? ›

A subgroup analysis of the study observed that vitamin K2 MK-7 (720 µg/day) and D (25 µg/day) supplementation for two years helped slow the progression of coronary plaque development in individuals at high risk of developing coronary artery calcification with no prior identified ischemic heart disease.

How much K2 does it take to clean arteries? ›

Some early research has shown that vitamin K2 may be more effective at clearing out calcium than vitamin K1. One study found that people who took in at least 32 micrograms per day of vitamin K2 in their diet were 50% less likely to die from heart disease related to hardened arteries.

Is vitamin K2 good for your veins? ›

Vitamin K2 activates matrix-Gla protein to mop up calcium in vessels, cardiovascular benefits. Calcification of veins has been shown to be a contributor to varicose veins, so Vitamin K2 may also prevent varicose veins. Varicose veins are not always detrimental to our health but can be unsightly and uncomfortable.

Does vitamin K2 affect sleep? ›

Vitamin K2: Benefits and Uses

Vitamin K2 may play a role in sleep. Studies show these supplements may help you fall asleep faster and have a better sleep quality than those who don't supplement.

Does vitamin K2 help hair growth? ›

Vitamin K helps in the regeneration of hair strands, which can not only help hair grow faster and thus thicker, but also naturally reverse balding. Vitamin K2, to be specific, is crucial to preventing scalp calcification, which is when calcium builds on the scalp and prevents hair growth.

What is the best time of day to take K2? ›

Vitamin D3 and K2 are best taken together for optimal absorption, and supplementing them with breakfast or lunch is ideal because this is when your body would be synthesizing D from sun light.

Is K2 bad for kidneys? ›

Key Messages: CKD population are at risk of vitamin K deficiency. Supplementation of vitamin K2 is safe and improves the serum markers of its deficiency.

What are the symptoms of low K2? ›

Since vitamin K is responsible for blood clotting, a vitamin K2 deficiency manifests itself in very heavy bleeding in injuries. Vitamin K2 deficiency is also noticeable through nosebleeds, bleeding of the mucous membranes and bruises. In the case of a vitamin K2 deficiency, bruises can be caused by a slight pressure.

What food has the most vitamin K2? ›

Top Vitamin K2 Foods
  • Natto—1103.4 micrograms.
  • Goose liver pate—369 micrograms.
  • Hard cheeses—76.3 micrograms.
  • Soft cheeses—56.5 micrograms.
  • Goose leg—31 micrograms.
  • Egg yolk—15.5 micrograms.
  • Butter—15 micrograms.
  • Chicken liver (raw)—14.1 micrograms.
Oct 26, 2021

Should seniors take vitamin K2? ›

K2 reduces the risk of bone fracture, while reducing cardiovascular risk—important for longevity and quality of life for 60+ consumers.

How long can you be on vitamin K2? ›

Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. It's usually well-tolerated, but some people may have an upset stomach or diarrhea.

Does K2 lower cholesterol? ›

Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol.

Can K2 cause heart problems? ›

Vitamin K2's role in heart health

They found that Vitamin K2 intake (of about 25 μg/day) reduced the risk of dying from heart disease by 57%. It also reduced cases of coronary heart disease by 41%, severe arterial calcification by 52%, and overall mortality by 36% (Grober, 2015).

Does K2 affect the heart? ›

Abstract. Vitamin K2 serves an important role in cardiovascular health through regulation of calcium homeostasis. Its effects on the cardiovascular system are mediated through activation of the anti-calcific protein known as matrix Gla protein.

How much K2 is in an egg? ›

Ironic that eggs were once demonized as one of the main foods to avoid in a 'heart healthy' diet, pasture raised eggs are a rich source of Vitamin K2 with around 32.1mcg per yolk, which of course contributes to heart health via calcium modulation mechanisms.

Are bananas high in vitamin K? ›

Banana. This delicious fruit is packed with vitamin K and other essential nutrients that help with digestion and weight management. Vitamin K present in bananas is easily absorbed by the body and helps metabolise carbohydrates and fats, turning them into energy.

What vegetable is high in K2? ›

dark leafy green vegetables, such as spinach, kale, and collards. lettuce. turnips. broccoli.

What cheese is high in K2? ›

The highest levels of vitamin K2 are found in Raclette, Vacherin Fribourgeois and Emmentaler. The consumption of Swiss cheese can cover an average 13–17% of the daily vitamin K requirement. Traditional cheese dishes such as raclette and fondue actually provide amounts in excess of the daily requirement.

Does vitamin K2 prevent blood clots? ›

Summary: Vitamin K1 and K2 are important for blood clotting, bone health and possibly heart health.

What is the best form of vitamin K2? ›

There are two main types of Vitamin K2 available for supplementation: MK-4 and MK-7. While both are forms of vitamin K2, MK-7 has been shown to be more effective than MK-4 at producing osteocaclin and reducing overall cardiovascular risk.

What are the warning signs of clogged arteries? ›

Dizziness or weakness. Heart palpitations, or sensations of your heart racing or fluttering. Nausea or sweating. Shortness of breath.
Your doctor may also use tests that look for signs of atherosclerosis, such as:
  • A weak or absent pulse.
  • A whooshing sound (bruit) in your artery.
  • Low blood pressure in one of your arms or legs.

Does oatmeal remove plaque arteries? ›

Oats. Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries. Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol ( 39 ).

Does K2 help nerve damage? ›

Vitamin K2 can improve symptoms of neuropathy by repairing damaged nerves. Many people think of it as a single vitamin, but vitamin K is actually a group of fat-soluble vitamins that includes phylloquinones (K1), menaquinones (K2), and menadiones (K3).

How much K2 does it take to reverse calcification? ›

A daily K2 dosage of 75–120 µg, a range encompassing the recommended dose in many countries, provides adequate osteocalcin activation. A dose of 375 µg per day, however, may provide more efficient osteocalcin activation and, therefore, better utilisation of available calcium for bone building.

What is the new technology to remove plaque from arteries? ›

Intravascular lithotripsy, or IVL, uses sonic pressure waves to safely break apart problematic calcium deposits in the arteries. The technology is a first-of-its-kind treatment for the most common form of heart disease.

How do you remove plaque from arteries without surgery? ›

You can take steps to reduce plaques by losing weight, exercising more, or eating fewer foods high in saturated fat. In some cases, doctors may also prescribe medications to lower cholesterol.
These include:
  1. reducing high cholesterol.
  2. reducing high blood pressure.
  3. quitting smoking, if you smoke.
Sep 26, 2022

What is the best vitamin to repair veins? ›

Vitamin B. This family of vitamins is among the most important to strengthen your blood vessels and thus, prevent vein issues or at least keep them at bay if they're already surfaced. For those who have a history of vein issues and blood clots in their family, vitamins B6 and B12 are particularly important.

What is the best vitamin for blood circulation? ›

Top Vitamins for Healthy Circulation
  • B-Complex Vitamins. Vitamin B deficiency can harm your health in many ways, including circulation. ...
  • Potassium (Vitamin K) Potassium is an essential mineral for many important bodily functions, including blood circulation. ...
  • Vitamin C. ...
  • Vitamin E.

What vitamins get rid of spider veins? ›

4 Vitamins to Help Fight Spider Veins
  • Vitamin C. Vitamin C is often recommended to people with poor blood circulation. ...
  • Vitamin B. Vitamin B is another great vitamin to take when trying to combat spider veins due to its properties. ...
  • Vitamin E. ...
  • Vitamin K.

How long does it take for vitamin K2 to start working? ›

How long does vitamin K (phytonadione) take to work? Vitamin K (phytonadione) starts working in six to 10 hours and reaches maximum effect in 24 to 48 hours (one to two days).

Does K2 give you energy? ›

The researchers were also able to determine that the energy production was restored because the vitamin K2 had improved electron transport in the mitochondria. Vitamin K2 plays a role in the energy production of defective mitochondria.

Should I take vitamin d3 K2 in the morning or at night? ›

There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.

Does vitamin K2 help you lose weight? ›

Now, what about vitamin K2? Scientists in a clinical nutrition study tested the link between vitamin K intake and reduced body fat. They discovered that vitamin K2 supplementation can support weight loss, especially the loss of fat in the abdominal regions.

What is the strongest vitamin for hair growth? ›

Best overall vitamin for hair growth

Biotin, also known as vitamin B7, is a water-soluble vitamin that supports healthy hair, skin and nail growth. It is especially useful in breaking down foods such as proteins and carbohydrates, boosting energy. Nature Made's Biotin supplement contains 1,000 mcg of biotin.

Does vitamin K2 reduce plaque in arteries? ›

Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible.

Do you need to take K2 with magnesium? ›

Vitamin K2, along with vitamin D and magnesium ensures that this calcium is used effectively within the body. Magnesium and vitamin D are needed to aid calcium absorption while vitamin K2 ensures the calcium is correctly deposited where it is required, into the bones and not the arteries.

Can you take vitamin K2 long term? ›

Vitamin K1 10 mg daily and vitamin K2 45 mg daily have been safely used for up to 2 years. It's usually well-tolerated, but some people may have an upset stomach or diarrhea.

Can your body get too much vitamin K2? ›

Vitamin K toxicity is extremely rare. The only reported toxicity comes from menadione, which has no use in humans. Its toxicity is thought to be associated with its water-soluble properties. When toxicity does occur, it manifests with signs of jaundice, hyperbilirubinemia, hemolytic anemia, and kernicterus in infants.

What is the maximum amount of vitamin K2 to take daily? ›

Professor Vermeer of the University of Maastricht thus recommends that people aged over 50 take a dosage of 100 to 200mcg vitamin K2 per day. The higher dosage of 200mcg is especially recommended for people who have a history of cardiovascular disease or osteoporosis in their families.

How long does it take vitamin K2 to clear arteries? ›

In the groups receiving high-dose vitamin K1 or K2 (MK-4), not only was there no further arterial calcium accumulation, there was a 37% reduction of previously accumulated arterial calcification after six weeks. After 12 weeks, there was a 53% reduction in accumulated arterial calcium deposits.

Is vitamin K2 safe for seniors? ›

K2 reduces the risk of bone fracture, while reducing cardiovascular risk—important for longevity and quality of life for 60+ consumers.

Does K2 raise blood pressure? ›

Essentially, vitamin K2 activates the proteins that keep calcium in the bones and out of the arteries, preventing it from sticking to arterial walls, limiting blood supply, and increasing blood pressure.

Does K2 clog arteries? ›

Vitamin K2 blocks the progression of arterial thickening and stiffening. Studies show higher vitamin K2 intake reduces the risk of dying from heart disease by 57%. Scientifically reviewed by Dr.

Does K2 affect cholesterol? ›

Accordingly, subjects in the Rotterdam Study with the highest vitamin K2 intake consumed more total and saturated fats and also had lower total cholesterol values and higher levels of heart-protective HDL cholesterol.

Does K2 reduce inflammation? ›

Vitamin K2 is a multifunctional vitamin that helps build stronger bones and may help prevent diabetes, reduce inflammation, lower body fat, and promote brain health.

Is K2 a blood thinner? ›

Aids in blood clotting

One of the main functions of K vitamins is to allow your blood to clot. In fact, the “K” in vitamin K is in reference to the German word “koagulation,” which translates to “coagulation” or the ability to clot (or thicken) blood.


Top Articles
Latest Posts
Article information

Author: Trent Wehner

Last Updated: 07/24/2023

Views: 5868

Rating: 4.6 / 5 (56 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Trent Wehner

Birthday: 1993-03-14

Address: 872 Kevin Squares, New Codyville, AK 01785-0416

Phone: +18698800304764

Job: Senior Farming Developer

Hobby: Paintball, Calligraphy, Hunting, Flying disc, Lapidary, Rafting, Inline skating

Introduction: My name is Trent Wehner, I am a talented, brainy, zealous, light, funny, gleaming, attractive person who loves writing and wants to share my knowledge and understanding with you.