Vitamin K2
Vitamin K2 (menaquinone) is a fat-soluble vitamin found naturally in fermented foods like natto, certain cheeses, and egg yolks. It plays a critical role in calcium regulation, directing calcium into bones and teeth while helping prevent its accumulation in arteries and soft tissues. The two most studied forms are MK-4 (short-acting) and MK-7 (longer half-life), with MK-7 being the more popular supplemental form.
Expert Evidence
18 references from 3 experts
“Personally, I will still be using vitamin K2 supplements. I use the MK7 version and I take around 120 micrograms every day. I do this because there is some data to suggest that it helps to strengthen the bones and it may help reduce the calcium buildup in the blood vessels around the heart.”
Vitamin K2 GAME-CHANGING Human Study
8:2813 references in 8 episodes from 2022–2025
Brad Stanfield takes vitamin K2 daily for bone strength and dental health, though he acknowledges mixed evidence — notably that K2 plus vitamin D failed to reduce aortic valve calcification in a 2-year trial. He has no cautions about general use and no reports of stopping.
Consumption
He takes 90–120 micrograms of vitamin K2 in the MK-7 form daily, often as part of his Microvitamin formula alongside vitamin D3 and magnesium.
Benefits
He highlights K2's role in directing calcium to bones and teeth, supporting bone strength, and its potential to reduce vascular calcification.
Best Practices
He recommends the MK-7 form for superior absorption and bioavailability, at a dose of 90–120 micrograms, preferably taken with vitamin D and magnesium.
Cautions
He notes that a 2-year trial found vitamin K2 (MK-7) plus vitamin D ineffective at reducing aortic valve calcification progression, tempering expectations for cardiovascular benefits.
“I personally do take vitamin K2 and I take around 50 micrograms a day. There have been some studies showing that taking between 25 and 50 micrograms a day of vitamin K2 does decrease calcium buildup in the arteries.”
Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (Keynote Oct. 3rd, 2015)
46:553 references in 3 episodes from 2015–2025
Rhonda Patrick takes 50 micrograms of vitamin K2 daily, citing studies showing that 25-50 mcg/day decreases arterial calcium buildup. She takes it in the evening and prefers supplementation over food sources like natto. No cautions, brand preferences, or additional benefits beyond cardiovascular health are discussed.
“I supplement K2, which helps with calcium metabolism.”
How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman
1:35:242 references in 2 episodes from 2021–2025
Huberman supplements K2 for calcium metabolism and reports improved cardiac markers after adding it to his regimen, though he credits the recommendation to someone else. No specific dosage, brand, timing, or form (MK-4 vs MK-7) is mentioned, and no cautions are discussed.
Side Effects
- No significant side effects at standard doses
- Rare gastrointestinal discomfort
- Potential interaction with blood-thinning medications
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