When most people think of Vitamin K, they immediately picture Vitamin K1, the form found in leafy greens that helps our blood clot properly. But there is another form — Vitamin K2 — that plays a far more specialised and powerful role, especially for those aged 40 and above.
Vitamin K2 helps control where calcium ends up in the body. Instead of settling in the arteries (where it can harden and cause long-term problems), K2 helps guide calcium into the bones and teeth — exactly where it’s meant to be.
Vitamin K2 vs Vitamin K1: What’s the Difference?
Although both belong to the “Vitamin K family,” their functions are distinct:
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Vitamin K1 (Phylloquinone)
Primarily supports blood clotting and is found abundantly in spinach, kale, and other leafy greens. -
Vitamin K2 (Menaquinone)
Activates proteins that manage calcium distribution throughout the body. Its key role is preventing calcium from accumulating in the arteries while helping bones stay strong and dense.
While K1 is easy to obtain through diet, K2 is far less common, which is one reason many people — especially adults over 40 — may not get enough.
Best Food Sources of Vitamin K2
Vitamin K2 occurs naturally in both fermented foods and animal products. Some of the richest sources include:
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Natto – A traditional Japanese fermented soybean dish, exceptionally high in K2 (MK-7).
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Cheese – Especially mature and hard cheeses such as Gouda or Edam.
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Eggs – Contain smaller but meaningful amounts, especially the yolk.
Because K2 is harder to obtain through diet alone, many people consider boosting their intake with either K2-rich foods or carefully chosen supplements.
The Benefits of Vitamin K2
1. Prevents Artery Calcification
One of the most important benefits of K2 is its ability to keep calcium away from soft tissues such as arteries. When calcium deposits form in the arteries, they stiffen over time — a major risk factor for heart disease.
Vitamin K2 activates the protein Matrix Gla Protein (MGP), which helps stop calcium from building up where it shouldn’t.
2. Strengthens Bones and Teeth
K2 works alongside Vitamin D and calcium to support healthy bone metabolism. It activates osteocalcin, a protein that binds calcium to the bone matrix. This process:
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Improves bone density
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Reduces risk of fractures
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Supports long-term skeletal strength
For adults over 40 — especially women experiencing hormonal changes that affect bone health — K2 is particularly valuable.
3. Supports Healthy Ageing
As we age, the balance of calcium in the body becomes increasingly important. Too little in the bones and too much in the arteries is a common pattern. Vitamin K2 helps maintain this balance naturally, making it a key nutrient for:
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Cardiovascular protection
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Mobility and bone strength
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Long-term structural health
Why K2 Matters Especially for the 40+ Audience
From the age of 40 onwards, two things start to happen:
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Bone density naturally declines, increasing the risk of fractures.
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Arterial stiffness rises, partly due to calcium mismanagement.
Vitamin K2 plays a unique dual role — supporting strong bones while protecting the heart — making it a smart addition to any healthy ageing routine.
Pairing K2 with Vitamin D3 is especially beneficial, as Vitamin D improves calcium absorption while K2 ensures that absorbed calcium is directed to the right places.
Ready to Support Your Heart, Bones and Healthy Ageing?
If you’re looking to naturally strengthen your bones, protect your heart, and optimise calcium balance, consider incorporating Vitamin K2 into your daily routine. Explore K2-rich foods or trusted supplements — and as always, choose products formulated with high-quality, bioavailable forms.
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