5 Things You Should Know About Vitamin K2
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Vitamin K2 is one of the most underrated yet essential vitamins for overall health. While Vitamin K1 is well-known for its role in blood clotting, Vitamin K2 plays a crucial role in calcium metabolism, heart health, and bone strength. Despite its importance, many people don’t get enough of it in their diets.
Here are five key things you need to know about Vitamin K2 and why it should be a part of your daily routine.
1. Vitamin K2 Helps Direct Calcium to the Right Places
One of Vitamin K2’s most important functions is regulating calcium in the body. It activates a protein called osteocalcin, which helps deposit calcium into bones and teeth, making them stronger. At the same time, it activates matrix GLA-protein (MGP), which prevents calcium from being deposited in arteries and soft tissues.
Why is this important?
✅ Supports strong bones and teeth
✅ Reduces the risk of arterial calcification (which can contribute to heart disease)
✅ Helps prevent osteoporosis and fractures
Without enough Vitamin K2, calcium may end up in the wrong places—hardening arteries instead of strengthening bones.
2. Vitamin K2 is Essential for Heart Health
Research suggests that Vitamin K2 plays a critical role in heart health by preventing calcium buildup in the arteries, which can lead to arterial stiffness and cardiovascular disease.
A long-term study found that people with higher intake of Vitamin K2 had a 52% lower risk of developing severe arterial calcification and a 57% lower risk of dying from heart disease compared to those with low intake.
Why does this matter?
💖 Keeps arteries flexible and free from calcium deposits
💖 Lowers the risk of heart disease and stroke
💖 Supports overall cardiovascular function
If you’re looking to protect your heart health, ensuring adequate Vitamin K2 intake is essential.
3. Vitamin K2 Works Best with Vitamin D3
If you’re taking Vitamin D3, you should also be taking Vitamin K2—they work together to optimise calcium metabolism.
How do they work together?
☀️ Vitamin D3 increases calcium absorption from food into the bloodstream.
🦴 Vitamin K2 ensures that calcium is properly delivered to bones and teeth instead of accumulating in arteries and soft tissues.
Taking Vitamin D3 without Vitamin K2 may increase the risk of arterial calcification, as excess calcium in the bloodstream needs to be directed properly. This is why many high-quality supplements combine Vitamin D3 and K2 for maximum benefits.
4. There Are Two Main Forms of Vitamin K2 – MK-4 and MK-7
Vitamin K2 comes in different forms, but the two most well-researched types are:
- MK-4 – Found in animal-based foods like liver, egg yolks, and butter. It has a shorter half-life and needs to be consumed frequently.
- MK-7 – Found in fermented foods like natto (fermented soybeans), certain cheeses, and some fermented vegetables. It has a longer half-life, meaning it stays in the body longer and is more effective at lower doses.
Which form is better?
✔ MK-7 is the most bioavailable and longer-lasting form, making it the preferred choice for supplementation.
✔ MK-4 can still be beneficial but requires higher doses taken more frequently.
If you’re supplementing with Vitamin K2, look for one that contains MK-7 for the best results.
5. Many People Are Deficient in Vitamin K2
Despite its critical role in bone and heart health, Vitamin K2 deficiency is very common—largely because modern diets lack traditional food sources rich in K2, such as organ meats, fermented foods, and grass-fed dairy.
Who is most at risk of Vitamin K2 deficiency?
❌ People who don’t eat fermented foods or organ meats
❌ Those on low-fat or processed diets
❌ Individuals taking certain medications (such as antibiotics and statins)
❌ People with osteoporosis or cardiovascular risk factors
To ensure optimal health, it’s important to get enough Vitamin K2 from diet or supplementation.
Should You Take a Vitamin K2 Supplement?
If you’re not getting enough Vitamin K2 from food, a high-quality K2 supplement (preferably MK-7) can help:
✔ Support strong bones and teeth
✔ Reduce arterial calcification for better heart health
✔ Enhance the effectiveness of Vitamin D3
✔ Improve calcium metabolism and overall wellbeing
At 3rd Element Nutrition, we focus on high-quality, research-backed formulations to ensure optimal absorption and effectiveness. Our Vitamin K2 (MK-7) is paired with Vitamin D3 to provide maximum benefits for bone and cardiovascular health.
Take charge of your health today—because strong bones and a healthy heart start with the right nutrition!
💊 Explore our range of premium supplements at 3rd Element Nutrition.