What is vitamin K2 and why is so little known about it?
Most people have heard of vitamin K as the “blood clotting vitamin.” But few know there are two fundamentally different forms: K1 (phylloquinone) and K2 (menaquinone). And it is K2 that determines where calcium “goes” in your body — to the bones or to the artery walls.
Vitamin K2 is a fat-soluble vitamin produced by certain bacteria and found mainly in fermented foods and animal products. In Ukraine, its deficiency is extremely common because the traditional diet contains little natto (a Japanese fermented soybean product — the richest source of K2) and hard cheeses.
Andriy Duyko, founder of Tibetan Formula and a herbalist with over 20 years of experience, emphasizes: “Vitamin K2 is the nutrient that most Ukrainians catastrophically lack. At the same time, its role in preventing osteoporosis and atherosclerosis is hard to overestimate.”
What vitamin K2 is for: key functions
Vitamin K2 performs several critically important functions in the body that are closely interconnected.
1. Directs calcium to bones, not blood vessels
This is the main and most important function of K2. It activates the protein osteocalcin, which “incorporates” calcium into bone tissue. At the same time, K2 activates matrix Gla-protein (MGP) — the most powerful known inhibitor of vascular calcification. Without enough K2, calcium can deposit in artery walls, increasing the risk of cardiovascular disease.
2. Strengthens bone tissue
Studies show that K2 not only helps absorb calcium — it improves bone matrix quality, increases bone density, and reduces fracture risk. This is especially important for postmenopausal women and the elderly.
3. Protects the heart and blood vessels
Activated MGP prevents calcium deposits in the arteries. People with higher K2 levels have a significantly lower risk of coronary artery calcification and cardiovascular events. The Rotterdam study (2004) showed that K2 intake reduces the risk of death from cardiovascular disease by 57%.
4. Supports dental health
K2 activates the protein osteocalcin in tooth dentin, promoting their mineralization and protection against cavities. It’s no coincidence that children who get enough K2 have stronger teeth.
5. Regulates insulin metabolism
There is evidence that K2 improves insulin sensitivity and may reduce the risk of developing type 2 diabetes. Osteocalcin, activated by K2, stimulates insulin production by the pancreas.
6. Anti-inflammatory effect
Vitamin K2 suppresses inflammatory markers, including interleukin-6 and tumor necrosis factor. This makes it useful in chronic inflammatory conditions.
Symptoms of vitamin K2 deficiency
K2 deficiency rarely manifests acutely — it accumulates over years and reveals itself gradually. Pay attention to the following signs:
- Frequent fractures or low bone density (osteopenia, osteoporosis)
- Vascular calcification, increased risk of atherosclerosis
- Cavities, brittle teeth
- Joint and muscle pain
- Varicose veins
- Elevated blood calcium levels with normal intake
- Poor wound healing
Risk groups for K2 deficiency: people on long-term antibiotics (disrupting gut microflora that synthesizes K2), patients on anticoagulants, people with fat malabsorption, pregnant and menopausal women, and those who rarely consume fermented products and fatty cheeses.
Vitamin K2 and vitamin D3: why they are inseparable
If you take Vitamin D3 5000 IU, you definitely need K2. Here’s why:
Vitamin D3 significantly increases calcium absorption from food and supplements. But without K2, this calcium has no "navigator" — it can deposit anywhere, including in blood vessels and soft tissues. K2 acts as the "dispatcher" directing calcium exactly where it is needed — to bones and teeth.
Therefore, the combination of D3 + K2 + calcium is the gold standard for supporting bone and cardiovascular health. This synergy is provided by the comprehensive approach of Tibetan Formula.
Forms of vitamin K2: MK-4 vs MK-7
Vitamin K2 exists in several forms (menaquinones), but the two most studied are:
| Characteristics | MK-4 | MK-7 |
|---|---|---|
| Source | Animal products | Fermented products (natto) |
| Half-life | 1–2 hours | 48–72 hours |
| Bioavailability | Moderate | High |
| Effective dose | 1000–45000 mcg/day | 90–200 mcg/day |
| Effect on bones | Good | Excellent |
| Effect on blood vessels | Moderate | Excellent |
MK-7 is considered the best form for daily use due to its long duration of action and higher effectiveness at lower doses. MK-7 (menaquinone-7) is used in the Vitamin K2 (menaquinone) 100 mcg by Tibetan Formula.
How to properly take vitamin K2
Dosage
Recommended K2 (MK-7) doses for adults:
- Prevention: 90–100 mcg per day
- For osteoporosis or cardiovascular risks: 150–200 mcg per day
- Pregnant women and menopausal women: 100–150 mcg per day
- Children: 45–75 mcg per day (depending on age)
When and how to take
Vitamin K2 is fat-soluble, so it should be taken with food containing fats. Best taken during a main meal (lunch or dinner). Take together with D3 and calcium for maximum effect.
What to combine it with
- ✅ Vitamin D3 — essential synergy for calcium absorption
- ✅ Calcium — K2 directs it to the bones (Calcium citrate by Tibetan Formula)
- ✅ Magnesium — supports vitamin D activation and heart function
- ✅ Omega-3 — additional cardiovascular protection
- ⚠️ Anticoagulants (warfarin) — K2 may affect their action. Be sure to consult your doctor!
Dietary Sources of Vitamin K2
Getting enough K2 from food alone is difficult, but knowing the sources is useful:
- Natto (fermented soy) — 1000+ mcg/100 g (record holder)
- Hard cheeses (Gouda, Edam) — 75 mcg/100 g
- Soft cheeses — 56 mcg/100 g
- Egg yolk — 32 mcg/100 g
- Butter — 15 mcg/100 g
- Chicken liver — 14 mcg/100 g
- Sauerkraut — 4–10 mcg/100 g
As you can see, even with a balanced diet, it’s hard to get therapeutic doses of K2. That’s why a quality supplement is the optimal solution for most people.
Vitamin K2 by Tibetan Formula: Why Choose It
Vitamin K2 (menaquinone) 100 mcg by Tibetan Formula is:
- ✅ MK-7 form — the most bioavailable and long-lasting
- ✅ 100 mcg per capsule — optimal preventive dose
- ✅ 90 capsules — a 3-month course
- ✅ Manufactured in Ukraine under quality control
- ✅ Free from GMOs, artificial colors, and preservatives
- ✅ Developed by Andriy Duyk — a phytotherapist with 20+ years of experience
Our customers report improved bone condition, reduced joint pain, and overall better well-being after just 2–3 months of regular use.
Vitamin K2 for Specific Conditions
Osteoporosis and Osteopenia
K2 is one of the key nutrients in the treatment and prevention protocol for osteoporosis. It not only increases bone mineral density but also improves their quality and elasticity. It is recommended in combination with Calcium Citrate, D3, and magnesium.
Cardiovascular Diseases
In atherosclerosis, vascular calcification, and increased cardiovascular risk, K2 is an important component of nutraceutical support. It does not replace medication but significantly complements it.
Menopause
After menopause, the risk of osteoporosis and cardiovascular diseases rises sharply. K2 combined with D3 and calcium is an essential part of the nutraceutical protocol for women of this age.
Pregnancy
K2 is important for the formation of the fetal skeletal system and the dental health of the future child. However, dosage and the advisability of taking it should be discussed with a doctor.
Frequently Asked Questions about Vitamin K2
Can K2 be taken daily?
Yes, K2 is safe for daily use at the recommended doses. MK-7 accumulates in the body gradually, so regular intake is more important than occasional large doses.
Is K2 overdose possible?
Vitamin K2 has no established upper intake level — it is considered safe even at doses exceeding recommendations. However, consultation with a doctor is necessary when taking anticoagulants.
How long does it take to feel the effect?
Initial results (improved bone condition, reduced pain) are usually noticeable after 2–3 months of regular use. For full effect, a course of 6–12 months is recommended.
Is K2 different from K1?
Yes, significantly. K1 (phylloquinone) mainly supports blood clotting and is found in green vegetables. K2 (menaquinone) regulates calcium distribution and is found in fermented products. These are different vitamins with different functions.
Do children need K2?
Yes, K2 is important for bone and teeth formation in children. Dosage is 45–75 mcg per day depending on age. Consult a pediatrician.
Can you get enough K2 from food?
Theoretically yes, if you regularly consume natto and hard cheeses in large amounts. In practice, supplementation is the optimal solution for most Ukrainians.
Scientific sources and research
- Geleijnse JM et al. (2004). Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease. Journal of Nutrition, 134(11), 3100–3105. — Rotterdam study showing reduced cardiovascular risk with K2 intake.
- Knapen MH et al. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. — Study on the effectiveness of MK-7 in osteoporosis.
- Schurgers LJ et al. (2007). Regression of warfarin-induced medial elastocalcinosis by high intake of vitamin K in rats. Blood, 109(7), 2823–2831. — Study on the role of K2 in vascular calcification.
- Iwamoto J et al. (2006). High-dose vitamin K supplementation reduces fracture incidence in postmenopausal women. Nutrition Research, 26(11), 543–548.
- Beulens JW et al. (2009). High dietary menaquinone intake is associated with reduced coronary calcification. Atherosclerosis, 203(2), 489–493.
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