A fat-soluble vitamin, mainly as MK-7, that helps direct calcium into bone and away from arteries.
Often taken withVitamin D, Resistance Training
How Vitamin K2 can help, goal by goal, with the studies behind each score.
Across 16 randomised trials in postmenopausal women, vitamin K2 modestly improved lumbar-spine bone density; its effect on fracture risk was not significant overall and only reached significance after one inconsistent trial was excluded.
Each score is for this supplement and that specific goal, not a general rating.
XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that supplement and that goal.
What studies commonly use for Vitamin K2, and how it is usually taken.
90–180 mcg per day
90-180 mcg/day (as MK-7)
45-360 mcg/day; often paired with vitamin D3
Bone Health & Density comes first (month 6 → 1 year); Bone Health & Density takes longest (month 6 → 1 year). An estimate from the studies' timelines, not a promise: everyone responds differently.
From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.
These gains come from steady use, not a single dose. Keep Vitamin K2 in your routine for about 1 year before you judge it.
What to know before you take Vitamin K2.
Well tolerated
Mild effects, if any.
Check with a doctor first if you take warfarin or another vitamin-K-sensitive blood thinner, since vitamin K can reduce its effect.
General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.
Supplements and habits often combined with Vitamin K2.
Often paired since vitamin D increases the calcium absorption that K2 helps direct into bone.
Loading bone through training pairs with vitamin K2's role in directing calcium into bone.
Choose what you want to improve and see which supplements and protocols have the strongest research behind them.
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