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Vitamin K2


Vitamin K2: The Missing Nutrient in Your Diet

When it comes to vitamins, most people are familiar with the usual suspects such as vitamin C, vitamin D, and the B-complex vitamins. However, there is one important nutrient that often goes unnoticed – vitamin K2. Despite its relatively low profile, vitamin K2 plays a crucial role in maintaining our health and well-being.

What is Vitamin K2?

Vitamin K2 is a fat-soluble vitamin that is essential for blood clotting and bone health. Unlike vitamin K1, which is found in leafy green vegetables, vitamin K2 is mainly found in animal-based foods such as cheese, egg yolks, and liver. It is also produced by the bacteria in our gut.

There are several different forms of vitamin K2, but the most biologically active form is called menaquinone-7 (MK-7). MK-7 has a longer half-life than other forms of vitamin K2, which means it stays in the body for longer and is more effective at delivering its benefits.

Health Benefits of Vitamin K2

  1. Promotes Healthy Bones
  2. Vitamin K2 plays a vital role in bone health by helping to transport calcium from the bloodstream into the bones, where it can be used to build and maintain bone tissue. This is important because calcium is essential for strong bones, but it needs vitamin K2 to be properly utilized.

    Several studies have shown that vitamin K2 supplementation can improve bone density and reduce the risk of fractures, especially in postmenopausal women who are at higher risk of osteoporosis.

  3. Supports Heart Health
  4. Vitamin K2 also has a role in cardiovascular health by helping to prevent the buildup of calcium in the arteries, which can lead to atherosclerosis and an increased risk of heart disease. By directing calcium to the bones where it belongs, vitamin K2 can help keep the arteries flexible and healthy.
  5. Enhances Dental Health
  6. Vitamin K2 may also promote dental health by helping to prevent tooth decay and cavities. This is because it activates a protein called osteocalcin, which is involved in the formation and mineralization of teeth.
  7. Boosts Immune Function
  8. Vitamin K2 has been shown to have a positive effect on the immune system by stimulating the production of a type of white blood cell called lymphocytes. Lymphocytes are important for fighting infections and diseases, so a healthy level of vitamin K2 may help to support overall immune function.

How to Get More Vitamin K2 in Your Diet

If you want to increase your intake of vitamin K2, the best sources are animal-based foods such as:

  • Cheese (especially hard and soft varieties)
  • Egg yolks
  • Liver
  • Natto (a fermented soybean dish)
  • Chicken and beef

However, if you are vegan or vegetarian, you can still get vitamin K2 from fermented plant-based foods such as sauerkraut and miso.

Supplements are also available, but it is always best to try to get your nutrients from whole foods first. If you do decide to take a supplement, look for one that contains MK-7, which is the most effective form of vitamin K2.


While vitamin K2 may not be as well-known as other vitamins, its importance to our health cannot be underestimated. From promoting strong bones to supporting heart health and immune function, vitamin K2 plays a critical role in many aspects of our well-being. By incorporating more vitamin K2-rich foods into your diet, you can help ensure that your body has all the nutrients it needs to function at its best.

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