Did you know that vitamin K2 plays a powerful role in protecting your arteries? It helps prevent calcium buildup in your blood vessels—something that’s critical for heart health.
First, it’s important to understand that there are two main types of vitamin K:
- Vitamin K1, mostly found in leafy green vegetables like spinach. It plays a key role in blood clotting.
- Vitamin K2, which is found primarily in animal products and fermented foods. This is the one that helps prevent calcium from being deposited in the arteries—keeping them clear and flexible.
Where Can You Get Vitamin K2?
No need to reach for supplements right away—K2 is naturally available in some delicious and nutritious options. Natto—a traditional Japanese dish made from fermented soybeans. It’s an acquired taste, but a powerhouse when it comes to K2.
Other great options include:
- Eel
- Aged cheeses like gouda, edam, raclette, and Jarlsberg
- Beef liver
- Grass-fed butter
- Goose leg (dark meat)
- Sauerkraut
- Egg yolks from pastured chickens
You’ll notice a theme here: fermented foods and pasture-raised animal products tend to be the best sources.
How About Calcium and Vitamin D?
Calcium is crucial for bone strength, and you can get plenty of it from dark leafy greens, dairy products, or even fortified plant-based milks. Unless your doctor advises you otherwise, you usually don’t need a calcium supplement.
But here’s the key point: Without enough vitamin D, your body can’t absorb calcium properly. And if calcium isn’t directed into the bones, it can end up in the wrong places—like your arteries. That’s where the risk begins.
Here’s where it gets serious: If calcium collects in your arteries, it can restrict blood flow and increase your risk of heart attack or stroke.
Vitamin K2 acts as the body’s traffic controller for calcium—making sure it goes where it’s needed (your bones) and stays away from where it’s not (your arteries).
Considering Supplements?
If you’re thinking about supplementing with K2, here’s what you need to know:
There are two common forms: MK-4 and MK-7.
- MK-4 absorbs quickly but leaves the body faster.
- MK-7 lasts longer in your system and only needs to be taken once per day.
You’ll often see K2 supplements paired with vitamin D3—because these two work together. Be sure to choose D3, not D2, since it’s more effective for your body.
The typical dose for MK-7 ranges from 90 to 200 micrograms per day, depending on your needs.
But remember: real food is still the best source of nutrients. A balanced, nutrient-rich diet beats any supplement.
To recap:
- Vitamin K2 helps prevent calcium buildup in arteries and supports bone health.
- It’s found in fermented and animal foods like natto, cheese, butter, liver, and egg yolks.
- Vitamin D is key for absorbing calcium into bones—but vitamin K2 helps keep it out of your arteries.
- You can supplement with MK-4 or MK-7, but diet is your best long-term strategy.
Want to go deeper? Check out the video I’ve linked below to explore more about vitamin K2, its food sources, and benefits for your health.
