Did you know that vitamin K2 can prevent calcium buildup in the arteries? This is an important compound for our cardiovascular system. Let’s take a closer look at how it works and where you can find it in your diet.

Vitamin K1 vs. K2

There are two main kinds of vitamin K:

• Vitamin K1 comes from green leafy vegetables like spinach and is essential for blood clotting.

• Vitamin K2 is found mostly in animal-based and fermented foods. Many people aren’t familiar with K2, but it plays a crucial role in preventing calcium deposits in arteries, helping to reduce the risk of heart disease.

Where Can You Find Vitamin K2?

You don’t necessarily need supplements to get enough K2—many common foods are great sources of it. Some top choices include:

• Natto (a traditional Japanese dish made from fermented soybeans)

• Eel

• Cheeses such as gouda, edam, raclette, and Jarlsberg

• Beef liver

• Grass-fed butter

• Dark meat like goose leg

• Sauerkraut

• Egg yolks from pasture-raised chickens

A well-rounded diet that includes these items can help you maintain healthy levels of vitamin K2 naturally.

The Role of Calcium and Vitamin D

Calcium is essential for strong bones and is commonly found in:

• Dark green leafy vegetables

• Dairy products

• Fortified drinks like almond milk

However, calcium needs help to be properly absorbed. That’s where vitamin D comes in. Your body primarily gets vitamin D through sunlight, but not everyone gets enough sun exposure. Low vitamin D levels can impair calcium absorption, potentially causing calcium to accumulate in the blood vessels instead of going into the bones.

This buildup can block blood flow, raising the risk of:

• Stroke (if the blockage is in the brain)

• Heart attack (if the blockage is in the heart)

Vitamin K2 plays a critical role here by guiding calcium to the bones and away from the arteries, helping to prevent both heart disease and osteoporosis.

Supplementing Vitamin K2

If you choose to supplement, vitamin K2 comes in two forms:

• MK4: Fast-acting, but quickly eliminated from the body

• MK7: Longer-lasting and only needs to be taken once daily

MK7 is often recommended for its better bioavailability. It can also be paired with vitamin D3 (the more effective form of vitamin D) for enhanced results, though getting these nutrients from food is still the best option whenever possible.

---

Summary

• Vitamin K2 helps prevent calcium buildup in arteries and supports heart and bone health.

• It’s found in fermented foods, animal products, and specific cheeses.

• Vitamin D is essential for calcium absorption and works synergistically with K2.

• While MK4 and MK7 supplements are available, getting these nutrients through whole foods is most beneficial.