Taking Calcium and D3? Don’t forget K2.

 

Why Vitamin K2 is Important

Vitamin K2 (menaquinone) plays several critical roles in the body:

Bone Health Vitamin K2 activates osteocalcin, a protein that binds calcium to bones and teeth, making them stronger. Without K2, calcium can’t be properly incorporated into the skeleton.

Cardiovascular Protection K2 activates Matrix Gla Protein (MGP), which prevents calcium from depositing in artery walls. This helps keep arteries flexible and reduces the risk of calcification and heart disease.

Calcium Regulation Often called the “calcium traffic director,” — K2 ensures calcium goes to bones and teeth where it’s needed, and away from soft tissues like arteries, kidneys, and joints where it causes harm.

Other Benefits

• Supports dental health by activating proteins in tooth enamel
• May play a role in cancer prevention (still being researched)
• Supports brain health and may reduce the risk of neurodegeneration
• Helps regulate insulin sensitivity

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Top Food Sources of Vitamin K2

Food	Notes
Natto	Highest source by far (fermented soybeans) — popular in Japan
Goose liver	Exceptionally rich in K2
Hard cheeses	Gouda, Edam, and Jarlsberg are especially high
Soft cheeses	Brie and Camembert contain good amounts
Egg yolks	Particularly from pasture-raised hens
Butter & Ghee	From grass-fed cows
Chicken liver	A good organ meat source
Fatty fish	Salmon, mackerel, sardines
Beef liver	Moderate amounts
Fermented vegetables	Sauerkraut, certain kimchi varieties

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Key Things to Know

• K2 works best with Vitamin D3 — D3 increases calcium absorption, while K2 directs it properly. They’re a powerful pair.
• MK-7 vs MK-4 — The two main forms of K2. MK-7 (from fermented foods) has a longer half-life and is considered more effective; MK-4 is found in animal products.
• Fat-soluble — Always consume K2-rich foods with some fat for better absorption.
• Many people in Western diets are deficient in K2 because they don’t eat fermented foods or enough grass-fed animal products.