Vitamin K2

Vitamin K2 plays a unique role in calcium metabolism. Think of vitamin D3 as helping your body absorb calcium, while vitamin K2 acts as a traffic controller – helping guide calcium towards your bones, teeth and joints.

This partnership is particularly important as we age, when maintaining bone strength and cardiovascular health becomes increasingly important.

Vitamin K2, particularly in the form of MK-7, has been extensively studied for its role in supporting bone mineralisation, healthy blood vessels and normal blood clotting.

Research suggests that vitamin K2 and vitamin D3 work best together, making them a powerful combination for supporting long-term health.

Sources of Vitamin K2

• Vitamin K2 can be found in a variety of foods as part of a balanced diet, including:
• Green leafy vegetables such as spinach, broccoli and kale
• Natto (fermented soybeans)
• Fermented foods, including certain cheeses and butters

While diet can provide vitamin K2, supplementation helps to support consistent intake alongside a healthy, balanced lifestyle.

Signs you may not be getting enough vitamin K2

• Excessive bleeding
• Frequent bruising
• Weakened bones
• Frequent nose bleeds
• Lowered immunity

What happens if you don’t get enough vitamin K2

• Increased risk of osteoarthritis
• Reduced calcium delivery to the bones
• Increased levels of free calcium in blood stream
• Impaired blood clotting

Study: The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review

What the paper looked at: This narrative review explored how vitamin D3 and vitamin K2 work together to support calcium metabolism and long-term health.

What the researchers found:

• Increased bone mineral density when vitamin D3 and K3 were taken together.
• Greater benefits compared to vitamin D3 supplementation alone.
• Evidence supporting the relationship between vitamins D and K in bone and cardiovascular health.

What this means: Vitamin D3 and K2 work best as a team. While vitamin D3 helps absorb calcium, vitamin K2 helps direct it to where it’s needed most.

Study: Effect of continuous combined therapy with vitamin K2 and vitamin D3 on bone mineral density and coagulofibrinolysis function in postmenopausal women

What this study looked at: Researchers followed 172 post-menopausal women with osteopenia and/or osteoporosis over a 24-month period to investigate the effects of supplementing with vitamin K2 and vitamin D3. Bone mineral density was assessed at 6, 12, 18 and 24 months.

What the researchers found

• Bone mineral density increased significantly when vitamin D3 and K2 were taken together compared to vitamin K2 alone.
• The combination of vitamin K2 and vitamin D3 was associated with increased bone formation and resorption activity.
• The findings highlighted the complementary relationship between vitamins K2 and D3 in supporting bone health.

What this means: Vitamin D3 and vitamin K2 work best together. While vitamin D3 helps the body absorb calcium, vitamin K helps direct it to where it is needed most.

Bone health is a lifelong investment. This study highlights the important role vitamins D3 and K2 can play in helping to maintain healthy bones as we age.

Study: The Importance of Vitamin K and the Combination of Vitamins K and D for Calcium Metabolism and Bone Health: A Review

What this study looked at: This review analysed multiple human studies investigating the role of vitamin K2, both on its own and alongside vitamin D3, in supporting calcium metabolism and bone health. Researchers also explored how vitamin K2 works within the body to support bone formation and maintenance.

The results

• Vitamin K2 activates the production of osteocalcin, a protein involved in binding calcium within the bones.MK-7 was found to be most effective form of vitamin K2 due to its role in supporting osteoblast activity (the cells responsible for bone repair and formation)
• Observational data from more than 79,000 women found that lower vitamin K2 levels were associated with a 30% higher risk of hip fractures.

What this means: This review highlights the important role vitamin K2 plays in maintaining healthy bones. It also reinforces why MK-7 is considered the preferred form of vitamin K2 and why it works so effectively alongside vitamin D3.

Together, vitamins D3 and K2 help support calcium metabolism and provide a strong foundation for long-term bone health.

Study: The biological responses of vitamin K2: A comprehensive review

What the study looked at: This comprehensive review explored the biological functions of vitamin K2 and its role in supporting bone health, calcium metabolism and normal blood clotting. Researchers also examined the potential effects of low vitamin K2 levels on overall health and wellbeing.

What the researchers found

• Vitamin K2 plays an important role in directing calcium towards the bones.
• Low vitamin K2 levels may be associated with weakened bones and impaired blood clotting.
• Vitamin K2 is involved in multiple biological processes throughout the body, including calcium metabolism and cardiovascular health.
• Maintaining adequate vitamin K2 levels may help support long-term bone and cardiovascular health.

What this means: Vitamin K2 does more than support bone health, it plays an important role in helping the body use calcium effectively. Without enough vitamin K2, calcium may not be directed to where it is needed most.

This review highlights why maintaining adequate vitamin K2 levels is important for supporting healthy bones, blood vessels and overall wellbeing.