Vitamin K2 is a fat-soluble vitamin that belongs to the larger vitamin K family, which plays a crucial role in blood clotting, bone health, and cardiovascular function. Naturally found in fermented foods like natto and certain animal products, Vitamin K2 is less commonly consumed in Western diets than its counterpart, Vitamin K1. Research has shown that Vitamin K2 helps activate proteins that bind calcium, thereby supporting bone mineralization and preventing vascular calcification, which can co

How many studies on Vitamin K2 are available?

NutriVouch references 160 human studies on Vitamin K2, all peer-reviewed and indexed on PubMed.

Is Vitamin K2 effective for Bone Health?

For Bone Health, Vitamin K2 has an effectiveness score of 7/10 — strong evidence supporting clinical use. Based on 19 relevant studies.

Is Vitamin K2 effective for Heart Health?

For Heart Health, Vitamin K2 has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 17 relevant studies.

Is Vitamin K2 effective for Menopause Support?

For Menopause Support, Vitamin K2 has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 17 relevant studies.

Is Vitamin K2 effective for Anti-Aging?

For Anti-Aging, Vitamin K2 has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 13 relevant studies.

Is Vitamin K2 effective for Gut Health?

For Gut Health, Vitamin K2 has an effectiveness score of 2/10 — minimal evidence — marketed but thinly supported. Based on 20 relevant studies.

Confidence level

Moderate evidence

160 studies

Vitamin K2

Absorption

✦Take with a fat-containing meal for optimal absorption, as it is a fat-soluble vitamin. Avoid taking with anticoagulant medications unless advised by a healthcare professional.

Daily Dose

⚖

Common dose: 50–200 mcg daily

RDA: No official RDA established

Upper limit: Not established

Best form: MK-7 (menaquinone-7) and MK-4 (menaquinone-4)

Timing: With a fat-containing meal

Vitamin K2 may interact with anticoagulant medications. Consult a healthcare provider before starting supplementation, especially if on blood-thinning medication.

Effects

Food Sources

Natto (fermented soybeans)1100mcg per 100g
Hard cheeses (e.g., Gouda, Jarlsberg)76mcg per 28g
Soft cheeses (e.g., Brie, Camembert)56mcg per 28g
Egg yolk32mcg per 100g
Chicken liver14mcg per 100g