What Does Vitamin K2 Do?

Vitamin K2 is a nutrient that is becoming more widely recognised for its role in long-term health. While vitamin K1, found mainly in green vegetables, is best known for helping with blood clotting, vitamin K2 plays a different and equally important part in how the body manages calcium. It supports strong bones, a healthy heart, and overall balance in the way minerals are used in the body. Although it is found in smaller amounts in the UK diet, understanding what vitamin K2 does can help you make more informed choices about your nutrition.

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Vitamin K2 and Calcium Regulation

One of the most important functions of vitamin K2 is guiding calcium to where it is needed most. Calcium is vital for bone structure, but without the right support, it can sometimes end up being deposited in places it should not be, such as in artery walls. Vitamin K2 activates proteins that help move calcium into bones and teeth, while preventing excess build-up in soft tissues. This regulation is essential for maintaining both skeletal strength and cardiovascular health.

Bone Health and Strength

Vitamin K2 works hand in hand with vitamin D and calcium to build and maintain strong bones. It activates osteocalcin, a protein that binds calcium within the bone structure. Without enough vitamin K2, calcium cannot be used as effectively, which may reduce bone density over time. This has led researchers to study its role in lowering the risk of fractures and osteoporosis, particularly in older adults. While more evidence is still being gathered, it is clear that vitamin K2 supports the overall framework of bone health.

Heart and Blood Vessel Health

Calcium deposits in arteries, known as calcification, can reduce flexibility and affect circulation over the years. Vitamin K2 helps limit this process by activating matrix GLA protein, which protects blood vessels from mineral build-up. By directing calcium to bones instead of arteries, K2 may play a protective role in maintaining heart and circulatory health. This is especially important for long-term wellbeing, as it contributes to keeping the cardiovascular system resilient.

Where to Find Vitamin K2 in Food

Unlike vitamin K1, which is widely found in vegetables, vitamin K2 is less common in everyday diets. It is present in certain animal products such as meat, eggs, and cheese, as well as in fermented foods like natto, a traditional Japanese dish made from soybeans. The amount of K2 can vary depending on how the food is produced, with fermented foods being the richest source. In the UK, most people get relatively small amounts of vitamin K2 through their diet, which is why supplements can sometimes help fill the gap.

Vitamin K2 in Multivitamins

Because vitamin K2 is not as abundant in common foods, some multivitamins include it in carefully measured amounts to support overall balance. When combined with nutrients such as vitamin D and calcium, it forms a strong foundation for bone and cardiovascular health. For people who do not regularly eat foods rich in K2, taking it as part of a multivitamin can offer an extra level of reassurance that their nutritional needs are being met.

Deficiency and Risks

Deficiency of vitamin K2 is not as well studied as K1, but it is thought to be more likely in people who avoid animal products, or those with digestive conditions that affect nutrient absorption. Low levels over time could contribute to weaker bones and potential issues with blood vessel health. On the other hand, taking very high doses of K2 supplements is not necessary for most people and should only be done under professional guidance. A balanced intake from food and a good quality multivitamin is usually enough to provide support.

Vitamin K2 and Long-Term Wellbeing

Although vitamin K2 does not produce immediate effects that you can easily notice, its impact is seen over time. By strengthening bones and protecting arteries, it plays a vital part in healthy ageing. It is a nutrient that works quietly in the background, helping other vitamins and minerals perform at their best. Paying attention to K2, even in small amounts, can make a significant difference to overall wellbeing in the long run.

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