Vitamin K2 is a fat-soluble vitamin primarily involved in calcium metabolism. It activates proteins that help direct calcium into bones and teeth while preventing its accumulation in arteries and soft tissues. This is particularly relevant for individuals who supplement with calcium or vitamin D, as K2 ensures calcium is used effectively.
There are several forms of vitamin K2, the most studied being MK-4 and MK-7. Active people may benefit from K2 supplementation due to its role in maintaining bone strength and cardiovascular health, both of which are vital for physical performance and longevity.
Vitamin K2 also contributes to joint health and proper muscular function. When combined with vitamin D3, it supports more effective utilization of calcium, enhancing skeletal resilience.
Synonyms:
Menaquinone, MK-4, MK-7
Benefits:
- Supports calcium transport and bone mineralization
- Helps maintain arterial flexibility
- Works synergistically with vitamin D3
- May reduce risk of soft tissue calcification
Sources:
Found in fermented foods (natto), cheese, egg yolks, and organ meats. MK-7 is often derived from fermented soy (natto) in supplements.
Observations:
Often combined with vitamin D3 in bone health supplements. Dosages vary from 45 mcg (MK-4) to 180 mcg (MK-7). Excessive intake is rare but may interfere with anticoagulant medications.
Related Areas of Study:
Bone Metabolism, Cardiovascular Health, Nutrition Science, Pharmacology.