Vitamin K2
In brief
Section titled “In brief”- Vitamin K2 directs calcium to bones, not to blood vessels
- Most active form: menaquinone-7 (MK-7)
- Rich sources: natto, aged cheese, fermented products, egg yolk
- Supplementation: 90-180 mcg MK-7 per day, with a meal containing fat
- Combine with vitamin D3 for optimal effect
What is vitamin K2?
Section titled “What is vitamin K2?”Vitamin K2 (menaquinone) is a fat-soluble vitamin that helps bring calcium to the right place: in bones and teeth, not in blood vessels.
It activates proteins that the body uses for:
- Strong bones
- Supple vessels
- Well-functioning metabolism
Benefits of a good K2 status
Section titled “Benefits of a good K2 status”| Effect | Mechanism |
|---|---|
| Elastic blood vessels | Prevents calcification |
| Strong bones and teeth | Builds in calcium well |
| Brain function and memory | Supports cognition |
| Insulin sensitivity | Promotes glucose regulation |
| Less inflammation | Inhibits oxidative stress |
Food sources of K2
Section titled “Food sources of K2”Vitamin K2 is found in fermented and animal products. Absorption is better with fat intake — so eat K2-rich foods with a meal containing fat.
Rich sources (menaquinone-7)
Section titled “Rich sources (menaquinone-7)”| Food | K2 content |
|---|---|
| Natto (1 tablespoon) | ~100 mcg (very rich) |
| Aged cheeses (Gouda, Edam, Camembert) | 10-20 mcg per 25 g |
| Fermented vegetables (sauerkraut, kimchi, miso) | 2-8 mcg per tablespoon |
| Butter from grass-fed cows | 2-4 mcg per 10 g |
| Egg yolk, chicken, liver, beef | 5-15 mcg per portion |
Practical nutrition advice
Section titled “Practical nutrition advice”| Advice | Explanation |
|---|---|
| Eat fermented daily | Aged cheese, sauerkraut, or kefir |
| Full-fat dairy | Not low-fat |
| 1-2 eggs per day | With a meal |
| Cook in butter or olive oil | Better absorption |
| Healthy gut flora | Gut bacteria produce small amounts of K2 themselves |
Deficiency and risk groups
Section titled “Deficiency and risk groups”Causes of deficiency
Section titled “Causes of deficiency”- Long-term use of antibiotics, statins, corticosteroids, or laxatives
- Low-fat diets
- Gut problems
Risk groups
Section titled “Risk groups”| Group | Reason |
|---|---|
| Children in growth spurt | High bone building |
| Elderly | Reduced absorption |
| Diabetes/metabolic syndrome | Increased need |
| Kidney disease | Disturbed calcium metabolism |
Supplementation
Section titled “Supplementation”With insufficient intake via food, supplementation can be useful.
Recommendations
Section titled “Recommendations”| Aspect | Advice |
|---|---|
| Form | MK-7 (capsule or drop form) |
| Dosage | 90-180 mcg per day (maintenance) |
| Timing | With a meal containing fat |
| Higher dose | Temporarily with increased risk of bone or vascular problems |
Synergistic combinations
Section titled “Synergistic combinations”| Nutrient | Effect |
|---|---|
| Vitamin D3 | Promotes calcium absorption, works together with K2 |
| Magnesium and calcium | Strengthen bone structure |
| Silicon | Supports collagen formation |
Safety and storage
Section titled “Safety and storage”- Safety: Vitamin K2 is safe, even with long-term use
- Quality: Use a product with micro-encapsulation for protection against light and air
- Storage: Cool, dry, and dark (not in the refrigerator)
Summary
Section titled “Summary”Veelgestelde vragen
What does vitamin K2 do?
Vitamin K2 (menaquinone) helps bring calcium to the right place: in bones and teeth, not in blood vessels. It keeps vessels elastic, strengthens bones, supports brain function, promotes insulin sensitivity, and inhibits inflammation.
Which foods contain vitamin K2?
Rich sources are: natto (very rich, ~100 mcg per tablespoon), aged cheeses (Gouda, Edam, Camembert), fermented vegetables (sauerkraut, kimchi), butter from grass-fed cows, egg yolk, chicken, and liver.
Which form of K2 is best?
The most active form is menaquinone-7 (MK-7). This stays in the body for a long time and works more effectively than K1 or other K2 forms. Maintenance dosage: 90-180 mcg per day, with a meal containing fat.
Should I combine K2 with vitamin D?
Yes, vitamin D3 and K2 work synergistically. D3 promotes calcium absorption, K2 ensures calcium goes into bones and not into vessels. Magnesium and calcium also strengthen bone structure.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.