🧬 Vitamin K2 Deficiency: Vessel Calcification, Bone and Heart Health
Vitamin K2 is the "conductor" of calcium in the body. Let's look at the signs and consequences of its lack
Vitamin K2 plays a key role in calcium regulation: it helps "direct" calcium into bones and prevent its deposition in vessels. Its deficiency is linked to vessel calcification and bone problems.
K2 is often underestimated. Let's look at how to recognize a deficiency, who is at risk and how to replenish it.
The role of vitamin K2
Vitamin K2 (menaquinone) is a fat-soluble vitamin that activates proteins managing calcium. It is important for bones and vessels.
Vessel calcification
Vessel calcification is calcium deposition in artery walls. K2 deficiency is linked to this process.
Bone health
K2 helps calcium integrate into bones. Its deficiency may affect bone density.
Heart health
K2 deficiency is linked to cardiovascular risks due to vessel calcification.
Who is at risk
K2 deficiency is more common in some groups.
| Group | Reason |
|---|---|
| People who rarely eat natto/fermented foods | Low K2 intake |
| Fat malabsorption | K2 is fat-soluble |
| Long-term antibiotic use | Effect on microbiome |
| People with vessel calcification | Increased need |
Sources and norms
K2 is found in some foods.
| Food | K2 content |
|---|---|
| Natto | Very high (MK-7) |
| Fermented cheese | Moderate |
| Eggs, chicken | Low-moderate |
| Sauerkraut | Small |
| Indicator | Value |
|---|---|
| Guide (adults) | 90-120 mcg/day |
| In MK-7 supplements | 100-200 mcg/day |
What matters
How to sensibly approach vitamin K2.
Assess your diet
Natto, fermented cheese and eggs provide K2. The diet is often low in K2.
Balance with D3 and calcium
K2 works together with vitamin D. Their balance matters for bones and vessels.
Consider medications
With anticoagulants - a doctor's consultation; K2 affects their action.
Consider supplements
MK-7 is convenient (once a day). More in the article on K2 forms.
What does vitamin K2 do?
K2 helps direct calcium into bones and protects vessels from calcification.
How does deficiency affect vessels?
Without K2, protective proteins work worse; calcium may deposit in arteries.
Does K2 help bones?
Yes, K2 keeps calcium in bones and is important for mineralization.
Who is at risk?
People without natto, with fat malabsorption and vessel calcification.
Which foods provide K2?
Natto, fermented cheese, eggs, chicken. Natto is the richest source of MK-7.
How much K2 per day?
A guide is 90-120 mcg. In MK-7 supplements, usually 100-200 mcg/day.
Can K2 be taken with vitamin D?
Yes, a common combination. D increases calcium absorption, K2 directs it into bones.
Is vitamin K2 safe?
At recommended doses usually yes. With anticoagulants (warfarin) - a mandatory doctor's consultation.
Which K2: MK-4 or MK-7?
MK-7 acts longer and is more convenient (once a day). MK-4 requires frequent intake. More in the article on K2 forms.
When to see a doctor?
With suspected deficiency, anticoagulant use or cardiovascular issues - a doctor's consultation.