Supports heart health: K2 helps prevent calcium from lodging in blood vessels, promoting clear arteries.
Bone density boost: By activating the protein osteocalcin, K2 assists the body’s bone-building cells in keeping bones strong and fracture-resistant, especially vital as you age.
7. Where to Find Vitamin K2 in Foods
Getting nutrients through food is always best. Unfortunately, K2 isn’t as abundant in the standard American diet. It’s found in:
Nattō (a sticky, fermented soybean dish from Japan)
Blue cheese and Gouda cheese
Egg yolks
Other fermented animal products
It’s worth noting these tend to be higher in fat and not always considered heart-healthy, so moderation is key.
8. Vitamin K2 vs. K1: What’s the Difference?
You may have heard of vitamin K1, present in leafy greens, broccoli, and nuts. However, K2 absorbs better and is especially powerful for moving calcium out of places it doesn’t belong, like joints and blood vessels, and into bones, where you want it.
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9. How Much Vitamin K2 Do You Need?
Both K1 and K2 count toward your total vitamin K intake. The NIH recommends:
Women: 90 mcg/day
Men: 120 mcg/day
But remember, because most diets are richer in K1, boosting your K2 intake may require a little planning.
10. Should You Take K2 Supplements?
Supplements might be helpful, especially if you struggle to get enough K2 through diet. However, always consult your healthcare provider before starting any new supplement—especially if you take blood thinners or have medical conditions, as vitamin K plays a significant role in blood coagulation.
11. Final Thoughts: The Future of Vitamin K2 and Joint Health
