Understanding Vitamin K2: Benefits, Sources, and Dosage

As we navigate the complex world of nutrition, it's easy to miss some of the lesser-known vitamins and minerals that play a crucial role in our overall health. Enter vitamin K2: a powerhouse of a vitamin that’s here to help keep our bones, heart, and overall wellness in check. In this article, we'll delve into the world of vitamin K2, exploring its benefits, sources, dosage, and more.

What is vitamin K2?

Vitamin K2 is a type of vitamin K that plays a critical role in our body's ability to use calcium. While vitamin K1 plays a key role in blood clotting, vitamin K2’s job is all about helping calcium get into our bones and teeth, rather than places it doesn’t belong, like our arteries. This makes vitamin K2 an essential nutrient for maintaining strong bones, healthy teeth, and a robust cardiovascular system.

What foods are rich in vitamin K2?

The good news is that incorporating vitamin K2-rich foods into your diet is easier than you think. Some of the top sources of vitamin K2 include:

• Fermented foods like sauerkraut, kimchi, and natto
• Fatty fish like salmon and mackerel
• Grass-fed beef and chicken
• Egg yolks
• Cheese, particularly those made from grass-fed cows

What are the health benefits of vitamin K2?

The benefits of vitamin K2 are numerous and impressive:

• Bone health: Vitamin K2 helps regulate calcium metabolism, reducing the risk of osteoporosis and fractures.
• Cardiovascular health: By directing calcium to bones and teeth, vitamin K2 helps prevent arterial calcification (hardening of the arteries), reducing the risk of heart disease.
• Dental health: Vitamin K2 has been shown to reduce the risk of tooth decay and promote healthy tooth development.
• Cancer prevention: Research suggests that vitamin K2 may have anti-cancer properties, particularly in reducing the risk of prostate cancer, but further research is still needed.

Is vitamin K2 specifically recommended for women?

While everyone can benefit from vitamin K2, it’s especially helpful for women — particularly postmenopausal women. Vitamin K2 has been shown to help lower the risk of osteoporosis and fractures.

How much Vitamin K2 do you need?

There's not enough data to establish a Recommended Dietary Allowance (RDA) for Vitamin K2 in specific; however, there are adequate intake (AI) recommendations for Vitamin K. The recommended dosages are as follows:  

• Adults (Men): 70 mcg per day
• Adults (Women): 60 mcg per day
• Infants (0-1): 2-2.5 mcg per day
• Children (1-18 yo): 25-55 mcg per day 
• Pregnant women: 60 mcg per day
• Breastfeeding women: 60 mcg per day

It's generally easy to meet your vitamin K2 needs through a balanced diet. But if you're concerned that you're not getting enough, it's a good idea to speak with a healthcare professional to see if a supplement is needed, as well as the best dosage and frequency for your individual needs.

Are there symptoms of consuming too much vitamin K2?

There are no known serious side effects or toxicity associated with consuming excessive amounts of vitamin K2. As a result, the NIH and Food and Nutrition Board have not established a maximum upper level or dose of vitamin K2. This means that taking high doses of vitamin K2 is unlikely to cause adverse health effects.

But as with any supplement, if you take too much vitamin K2  you may experience the following symptoms: 

• Nausea and vomiting
• Diarrhoea 
• Abdominal pain
• Fatigue

If you experience any of these symptoms, discontinue use and consult with a healthcare professional.

How to supplement safely

When supplementing with vitamin K2, it's essential to follow these guidelines:

1. Consult with a healthcare professional: They’ll determine the best dosage and frequency for your individual needs.
2. Choose a high-quality supplement: Select from a trusted brand that follows good manufacturing practices.
3. Track your health: If you notice any changes, consult your healthcare provider and adjust accordingly.

When to speak to a doctor

If you experience any of the following, consult with a healthcare professional:

• Severe symptoms: Nausea, vomiting, diarrhea, or abdominal pain.
• Interactions with medications: Vitamin K2 may interact with blood thinners, antibiotics, or other medications.
• Underlying health conditions: Certain health conditions, such as kidney disease or liver disease, may require special consideration when supplementing with vitamin K2.

The bottom line:

Vitamin K2 is a powerhouse of a nutrient that offers numerous benefits for our bones, hearts, and overall wellbeing. By incorporating vitamin K2-rich foods into your diet and supplementing safely (if needed), you can unlock the full potential of this essential nutrient. Remember to consult with a healthcare professional to determine the best dosage and frequency for your individual needs. With vitamin K2, you can take a proactive approach to your health and wellbeing.

Related articles:

• Which vitamins should I be taking?
• Are fermented foods the key to good gut health?

Reviewed by the Healthylife health experts April 2025.