Vitamin K2: The Key to Strong Bones and Healthy Blood Vessels

Vitamin K2 is essential for both bone and heart health—but did you know that many people don’t get enough of this crucial nutrient? Research shows that K2 acts as a "traffic director" for calcium in the body: it sends calcium to the bones, where it strengthens the skeletal structure, while also preventing calcium from accumulating in the arteries and causing calcification. This makes vitamin K2 a key factor in preventing osteoporosis and cardiovascular diseases.

You eat healthily, get enough calcium, and exercise regularly—but what if your body is sending calcium to the wrong places? This is where vitamin K2 plays a vital role. In this article, we explore the difference between vitamin K1 and K2, why K2 is more important for bone and heart health, and how you can ensure optimal intake through diet and supplements.

The Difference Between K1 and K2 – and Why K2 is Crucial for Bones and Blood Vessels

Vitamin K exists in two main forms:

• Vitamin K1 (phylloquinone) is found in leafy green vegetables and is essential for blood clotting, the body's ability to stop bleeding.

• Vitamin K2 (menaquinone) is found in fermented foods and animal products and is responsible for transporting calcium to the bones while preventing buildup in the arterial walls, reducing the risk of calcification.

Recipes from the GØT-app:

In the GØT app, you'll find recipes for kimchi and sauerkraut, both rich in K2. Learn more about the app here and get a taste of some GØT recipes here!

While we often get enough K1 through a healthy diet, K2 deficiency is widespread. Many people do not get enough of this vital nutrient from a typical Western diet, which can have consequences for both bone and heart health.

How K2 Ensures Strong Bones

Vitamin K2 activates an important protein in the skeleton called osteocalcin. This protein acts as a magnet for calcium, binding it to the bone structure, increasing bone density, and reducing the risk of osteoporosis.

Studies show that individuals with sufficient vitamin K2 intake have:

• Stronger bones with higher mineral content

• Lower risk of fractures

• Reduced likelihood of osteoporosis in older age

A study published in the International Journal of Molecular Sciences found that K2 is significantly more effective than K1 at binding calcium to bone tissue. This means that even if you consume enough calcium, a lack of K2 can leave your bones weak and fragile.

K2 Protects the Heart by Preventing Arterial Calcification

Calcium is essential, but it must be in the right place! If calcium accumulates in the arteries, it can lead to calcification and an increased risk of cardiovascular diseases.

K2 plays a key role by activating Matrix Gla-protein (MGP), which prevents calcium from being deposited in the artery walls and helps keep blood vessels flexible and healthy.

Research shows that:

• Higher K2 intake reduces the risk of cardiovascular diseases

• K2 deficiency can lead to stiffer arteries and increased blood pressure

• K2 supplements can reverse early signs of arterial calcification

A large-scale study published in Foods found that individuals with high K2 intake had a lower risk of artery calcification and heart disease compared to those with low intake.

Where Can You Find Vitamin K2?

To get enough K2 from your diet, include:

🥩 Nutrient-rich animal products – especially from grass-fed animals (eggs, liver, meat)

🧀 Fermented cheeses – particularly aged white cheeses, Gouda, and Brie

🌱 Fermented foods – such as kimchi, sauerkraut, and natto (fermented soybeans)

💊 K2 supplements – particularly the MK-7 form, which is well-documented for optimal absorption and effectiveness

Beef & broccoli recipe from the GØT app, a selection of aged cheeses, and Kimchi Mayo from the GØT app. Explore more GØT recipes here!

Vitamin K2 and D3 – A Perfect Duo

For maximum effect, K2 should be combined with vitamin D3. Vitamin D increases calcium absorption in the intestines, while K2 ensures that the calcium goes where it belongs – into the bones, not the arteries.

Together, K2 and D3:

• Strengthen bone health

• Reduce the risk of osteoporosis

• Protect blood vessels from calcification

Conclusion: K2 is Essential for Both Bones and the Heart

You don’t get stronger bones just by drinking milk or taking calcium supplements. You need enough vitamin K2 to direct calcium into your bone mass. Vitamin K2 plays a crucial role in stronger bones and better heart health. Unfortunately, many people don’t get enough K2 through their diet, which can lead to both osteoporosis and heart problems.

To ensure adequate K2 intake, eat more fermented foods, grass-fed animal products, or consider a high-quality K2 supplement. Your body—and your arteries—will thank you!

References:

• Beulens, Joline WJ, et al. "The role of menaquinones (vitamin K2) in human health." British journal of nutrition 110.8 (2013): 1357-1368.

• Halder, Maurice, et al. "Vitamin K: double bonds beyond coagulation insights into differences between vitamin K1 and K2 in health and disease." International journal of molecular sciences 20.4 (2019): 896.

• Bus, Katarzyna, and Arkadiusz Szterk. "Relationship between structure and biological activity of various vitamin K forms." Foods 10.12 (2021): 3136.

• Sadler, Rebecka A., et al. "Beyond the coagulation cascade: vitamin K and its multifaceted impact on human and domesticated animal health." Current Issues in Molecular Biology 46.7 (2024): 7001-7031.

• Schurgers, Leon J., and Cees Vermeer. "Determination of phylloquinone and menaquinones in food: effect of food matrix on circulating vitamin K concentrations." Pathophysiology of Haemostasis and Thrombosis 30.6 (2001): 298-307.

• Kaur, Harpreet, Gurjeet Kaur, and Syed Azmal Ali. "Dairy-based probiotic-fermented functional foods: An update on their health-promoting properties." Fermentation 8.9 (2022): 425.

• Khalil, Zeyad, et al. "The medical benefits of vitamin K2 on calcium-related disorders." Nutrients 13.2 (2021): 691.