Vitamin K - Everything You Need to Know!

A Complete Guide to Forms, Dosing, and Balance

Summary:

Introduction

Vitamin K is an essential nutrient that plays a crucial role in bone health, arterial health, and proper blood clotting. It has long been an underappreciated vitamin, but research over the past few decades has revealed its importance in preventing fractures, reducing arterial calcification, and supporting overall wellness.

Dr. Susan Brown, director of the Center for Better Bones, has been studying and promoting the benefits of Vitamin K for years. In this guide, we’ll break down everything you need to know about Vitamin K, including its different forms, how much to take, and why it matters for your bone and overall health.

What is Vitamin K and Why is it Important?

Vitamin K is classified as a fat-soluble vitamin, meaning it needs dietary fat for proper absorption. It is essential for life, particularly because it activates proteins that allow for blood clotting. Without Vitamin K, even a minor cut could result in uncontrolled bleeding.

Beyond its role in clotting, Vitamin K is vital for bone health and cardiovascular health:

- It activates osteocalcin, a protein that signals the body to build and maintain strong bones.
- It helps prevent arterial calcification by activating a protein called Matrix GLA protein, which prevents calcium deposits from forming in blood vessels.

The Two Types of Vitamin K: K1 vs. K2

Vitamin K comes in two primary forms, each with different functions and sources.

1. Vitamin K1 (Phylloquinone)
- Found in leafy green vegetables (spinach, kale, lettuce, broccoli, etc.).
- Primarily supports blood clotting.
- Less effective at supporting bone and arterial health compared to Vitamin K2.

2. Vitamin K2 (Menaquinone): K2 (MK-7)
Vitamin K2 is the form that provides superior benefits for bone and heart health. Unlike K1, which is found in plants, K2 is produced by bacteria in fermented foods and animal products. There are two main forms of Vitamin K2:

MK-7 (Menaquinone-7)
- Found in fermented foods like natto (fermented soy), aged cheeses, and sauerkraut.
- Has a long half-life, meaning it stays active in the body for up to 72 hours.
- Can be taken once daily at an effective dose of 180–200 mcg.
- Well-researched for bone health, reducing fractures, and preventing arterial calcification.

MK-4 (Menaquinone-4)
- Found in small amounts in meats, eggs, and dairy.
- Has a very short half-life, requiring multiple doses per day. Very expensive!
- Used as a high-dose pharmaceutical treatment for osteoporosis in Japan.
- Typical therapeutic dose is 15 mg (15,000 mcg) taken three times a day.

While both MK-4 and MK-7 benefit bone health, MK-7 is more practical for daily supplementation due to its long half-life and ability to be effective in small doses.

How Does Vitamin K Support Bone Health?

One of Vitamin K's key functions is activating osteocalcin, a protein that helps incorporate calcium into bones. Without adequate Vitamin K, calcium is more likely to be misdirected, leading to weak bones and calcified arteries.

Research has shown that:
- Populations that consume higher levels of Vitamin K2 (especially MK-7) have stronger bones and lower fracture rates.
- Aged cheese and fermented foods provide a natural source of MK-7, leading to improved bone density.
- Vitamin K1 alone is not enough for bone protection—MK-7 is the preferred form for skeletal health.

How Does Vitamin K Prevent Arterial Calcification?

Arterial calcification occurs when calcium builds up in the arteries, increasing the risk of heart disease. Vitamin K2 activates Matrix GLA protein, which helps prevent and even reverse arterial calcification.

Best Time to Take Vitamin K
Since Vitamin K is fat-soluble, it’s best absorbed when taken with a meal that contains healthy fats (e.g., olive oil, eggs, avocado, nuts, dairy).

MK-7: Can be taken once daily (due to its long half-life). 180–200 mcg per day. Try Dr. Browns pure, potent K2 (Mk-7)! 

Should You Take Vitamin D3 with Vitamin K2?

Yes! Vitamin D3 helps absorb calcium, while Vitamin K2 ensures calcium goes into the bones rather than arteries.

However, there is no strict ratio required. A general guideline:
- Vitamin D3: 2,000–5000 IU per day, based on blood levels.
- Vitamin K2 (MK-7): 180–200 mcg per day.

If you take high-dose Vitamin D (over 5000 IU per day), it may be even more important to ensure you’re getting sufficient K2 to prevent arterial calcification. (Talk to your Dr. or Pharmacist). 

Who Should Be Cautious About Taking Vitamin K?

Vitamin K is safe for most people, but those on blood thinners (such as Coumadin/warfarin) should consult their doctor before supplementing, as Vitamin K can interfere with blood thinning medications.

Final Thoughts

Vitamin K is a critical, often overlooked nutrient for bone strength, heart health, and blood clotting. While K1 is essential for clotting, K2 (especially MK-7) is the best form for bone and arterial health.

For optimal benefits, aim for 180–200 mcg of MK-7 daily, take it with food, and pair it with Vitamin D3 and other key bone-building nutrients.

By ensuring you get adequate Vitamin K2, you can support strong bones, a healthy heart, and overall well-being for years to come!

Questions? Reach out to us

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