When you think about vitamins to supplement, most people think about vitamin D, vitamin C and B vitamins. However, vitamin K2 should earn a spot on that list.
Vitamin K actually comes in 2 forms: vitamin K1 and vitamin K2 (which can be divided into multiple subtypes). Vitamin K1 is the predominant form in the diet and is most often found in leafy greens, whereas vitamin K2 is found in fermented foods like natto, sauerkraut and cheeses. Historically, vitamin K1 has stolen the show with its association with blood clotting (this is why people on the blood thinner coumadin are supposed to eat a similar amount of leafy greens each day to help control the thinness of their blood). The daily recommended intake for vitamin K is based solely on vitamin K1 (ranges 50-100mcg daily), which is easily achieved from the diet. However, there is no official recommended intake for vitamin K2, and with vitamin K2 only comprising a small portion of the total vitamin K dietary intake, supplementation may be warranted.
Research has shown many health benefits of vitamin K2. Vitamin K2 is a very potent antioxidant, it helps maintain bone health and reduces fracture risk. It also has been shown to improve cardiovascular health with the prevention of vascular calcification and stiffening, as well as increase in vascular elasticity. Additionally, vitamin K2 can reduce the risk of diabetes and obesity, prevent the growth and metastasis of multiple cancers, support the health of the immune system, liver and kidneys, and protect cells in the brain. Although research continues to explore the many mechanisms of vitamin K2 on the body, this is a very impressive list!
Vitamin K2 can be taken as a standalone supplement, is often found in vitamin D and bone health supplements, and can occasionally be found in very comprehensive multivitamins. *But check your multivitamin, as most do not have vitamin K2 in them. Here is a link to one of my favorite multivitamins that has vitamin K2.
Resources:
Halder M, Petsophonsakul P, Akbulut AC, Pavlic A, Bohan F, Anderson E, Maresz K, Kramann R, Schurgers L. Vitamin K: Double Bonds beyond Coagulation Insights into Differences between Vitamin K1 and K2 in Health and Disease. Int J Mol Sci. 2019 Feb 19;20(4):896. doi: 10.3390/ijms20040896. PMID: 30791399; PMCID: PMC6413124.