What is Vitamin K?

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Vitamin K is an essential fat-soluble vitamin that helps your blood clot properly and supports bone health. Your body needs it to heal wounds and keep bones strong. Green leafy vegetables and some fermented foods are good sources of this important nutrient.

Experts

Biomedical scientist Dr. Rhonda Patrick emphasizes Vitamin K1’s critical role in blood coagulation and Vitamin K2’s importance for bone and vascular health, recommending dietary sources like Natto for their bioavailability and suggesting supplementation as a secondary option FoundMyFitness: Differences between vitamin K1 and K2.

Longevity physician Dr. Peter Attia highlights Vitamin K2’s synergy with Vitamin D3 to support bone and vascular health, advocating for its use in longevity-focused regimens and recommending testing and professional consultation before supplementation Mito Health: Peter Attia’s Supplement Routine.

Genetics professor Dr. David Sinclair incorporates Vitamin K2 into his supplement routine for vascular health, supported by research linking it to reduced heart disease risk and potential cognitive benefits, emphasizing its role in healthy aging Hone Health: Everything in David Sinclair’s Supplement Stack.

Optimal

For optimizing brain function and energy, studies suggest a Vitamin K1 intake above 200 mcg/day may enhance cognition, while 100-200 mcg/day of Vitamin K2 (MK-7) is commonly used in supplements, ideally taken with fat for better absorption. This exceeds the Recommended Dietary Allowance (RDA) of 90-120 mcg/day, which targets deficiency prevention rather than performance enhancement. No upper limit is established, but caution is advised for those on anticoagulants, and consulting a healthcare professional is recommended to personalize intake safely.

Pregnancy

For pregnancy, the Recommended Dietary Allowance (RDA) for Vitamin K is 90 mcg/day, essential for preventing bleeding disorders in both mother and baby. Maintaining adequate levels through diet (e.g., leafy greens, Natto) is crucial, though no evidence supports higher intakes for fetal brain development. Excessive supplementation should be avoided, especially for those on medications affecting Vitamin K metabolism, and healthcare provider consultation is advised to ensure safety.

Vitamin K is essential for blood clotting and bone health. There is no established upper limit for Vitamin K due to its low toxicity profile. However, individuals taking anticoagulant medications (e.g., warfarin) should maintain consistent Vitamin K intake and consult their healthcare provider before making significant changes. Pregnant and lactating women should adhere to the Adequate Intake (AI) levels, as data on high intakes is limited.
Age Group	Nutrient Range
Child (1-3 years) Recommended (RDA): 30 μg/day Optimal range: 30 - 150 μg/day Upper limit (UL): 300 μg/day	30 μg/day 1200 μg/day 30 150
Child (4-8 years) Recommended (RDA): 55 μg/day Optimal range: 55 - 275 μg/day Upper limit (UL): 550 μg/day	30 μg/day 1200 μg/day 55 275
Child (9-13 years) Recommended (RDA): 60 μg/day Optimal range: 60 - 300 μg/day Upper limit (UL): 600 μg/day	30 μg/day 1200 μg/day 60 300
Male (14-18 years) Recommended (RDA): 75 μg/day Optimal range: 75 - 375 μg/day Upper limit (UL): 750 μg/day	30 μg/day 1200 μg/day 75 375
Male (19-50 years) Recommended (RDA): 120 μg/day Optimal range: 120 - 600 μg/day Upper limit (UL): 1200 μg/day	30 μg/day 1200 μg/day 120 600
Male (51+ years) Recommended (RDA): 120 μg/day Optimal range: 120 - 600 μg/day Upper limit (UL): 1200 μg/day	30 μg/day 1200 μg/day 120 600
Female (14-18 years) Recommended (RDA): 75 μg/day Optimal range: 75 - 375 μg/day Upper limit (UL): 750 μg/day	30 μg/day 1200 μg/day 75 375
Female (19-50 years) Recommended (RDA): 90 μg/day Optimal range: 90 - 450 μg/day Upper limit (UL): 900 μg/day	30 μg/day 1200 μg/day 90 450
Female (51+ years) Recommended (RDA): 90 μg/day Optimal range: 90 - 450 μg/day Upper limit (UL): 900 μg/day	30 μg/day 1200 μg/day 90 450
Female (Pregnant) Recommended (RDA): 90 μg/day Optimal range: 90 - 450 μg/day Upper limit (UL): 900 μg/day	30 μg/day 1200 μg/day 90 450
Female (Lactating) Recommended (RDA): 90 μg/day Optimal range: 90 - 450 μg/day Upper limit (UL): 900 μg/day	30 μg/day 1200 μg/day 90 450

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 100-200 μg K2 daily + adequate K1 (120 μg/day)
Cognitive optimization female: 100-200 μg K2 daily + adequate K1 (90 μg/day)
Energy optimization male: 100-200 μg K2 daily (basic), 150-300 μg K2 daily (athletic performance)
Energy optimization female: 100-200 μg K2 daily (basic), 150-300 μg K2 daily (athletic performance)
Cardiovascular & bone health: 100-200 μg K2 (preferably MK-7) daily for both sexes

Five best animal sources:

Goose liver: 100g (3.5 oz) provides 369 μg K2 (100 μg optimal K2 reached with 27g/1 oz)
Hard cheeses (Gouda): 100g (3.5 oz) provides 32-75 μg K2 (100 μg optimal K2 reached with 133-313g/4.7-11 oz)
Soft cheeses (Brie): 100g (3.5 oz) provides 50 μg K2 (100 μg optimal K2 reached with 200g/7 oz)
Egg yolk, pasture-raised: 100g (about 5 yolks) provides 32 μg K2 (100 μg optimal K2 reached with 313g/16 yolks)
Grass-fed butter: 100g (7 Tbsp) provides 21 μg K2 (100 μg optimal K2 reached with 476g/33 Tbsp)

Five best non-animal sources:

Natto (fermented soybeans): 100g (3.5 oz) provides 1000+ μg K2 (100 μg optimal K2 reached with 10g/0.35 oz)
Kale, raw: 100g (3.5 oz) provides 817 μg K1 (120 μg AI reached with 15g/0.5 oz)
Spinach, raw: 100g (3.5 oz) provides 483 μg K1 (120 μg AI reached with 25g/0.9 oz)
Collard greens, cooked: 100g (3.5 oz) provides 440 μg K1 (120 μg AI reached with 27g/1 oz)
Swiss chard, raw: 100g (3.5 oz) provides 316 μg K1 (120 μg AI reached with 38g/1.3 oz)

Consistent intake required? Relatively consistent intake is beneficial as vitamin K is stored in limited amounts in the liver and other tissues, with faster turnover than other fat-soluble vitamins. K1 is preferentially retained in the liver for blood clotting, while K2 (especially longer-chain forms like MK-7) has a longer half-life (3 days vs. 1-2 hours for K1 and MK-4).

Are higher doses dangerous? No established upper limit exists for natural forms of vitamin K (K1 and K2), as no adverse effects have been consistently observed even at high doses. Clinical studies have used doses up to 45 mg (45,000 μg) without reported toxicity. Only synthetic vitamin K3 (menadione) can cause toxicity, but this form is not available in supplements for human use in most countries.

Optimal timing for daily intake:

With meals: Take with dietary fat to enhance absorption
Morning: Consider morning dosing alongside vitamin D for optimal daytime energy
With largest meal: Evidence suggests taking K2 supplements with the largest meal of the day improves absorption
Consistency: Maintain regular intake rather than occasional high doses for best results
With synergistic nutrients: Combine with vitamin D, calcium, and magnesium for enhanced benefits

Introduction

Vitamin K is a fat-soluble vitamin essential for blood clotting, bone metabolism, and cardiovascular health. It exists in two main forms:

Vitamin K1 (Phylloquinone): Found primarily in plant foods, especially leafy green vegetables
Vitamin K2 (Menaquinones): A family of compounds (MK-4 through MK-13) found in animal foods and fermented products, produced by bacteria

The body stores limited amounts of vitamin K in the liver and other tissues, with faster turnover than other fat-soluble vitamins. While K1 is preferentially retained in the liver for blood clotting, K2 (especially longer-chain forms like MK-7) circulates in the bloodstream longer and is more effectively delivered to bones, vessels, and other tissues.

According to Dr. Paul Saladino, a carnivore diet advocate, the K2 forms found in animal foods may have superior bioavailability and unique benefits compared to K1 from plant sources. The body can convert some K1 to K2, but this conversion is inefficient in many individuals, making dietary K2 particularly valuable.

Recent research has expanded our understanding of vitamin K beyond its classic role in blood coagulation. It’s now recognized as a key player in calcium metabolism, cardiovascular health, and potentially cognitive function through its role in sphingolipid metabolism in the brain.

Effects at Different Vitamin K Levels

Optimal Levels

Efficient blood clotting
Proper calcium utilization (directing calcium to bones rather than soft tissues)
Healthy bone formation and maintenance
Cardiovascular protection with reduced calcification
Optimal cell growth regulation and function
Support for cellular energy metabolism
Healthy insulin sensitivity
Proper nerve signaling and brain function
Enhanced mitochondrial function
Reduced inflammation
Potentially improved exercise recovery
Balanced immune responses

Deficiency

Increased bleeding tendency
Reduced bone mineralization
Increased calcium deposition in arteries
Compromised immune function
Reduced glucose metabolism efficiency
Decreased energy production
Impaired cell signaling pathways
Reduced cognitive performance
Poorer cardiovascular health markers
Increased inflammation
Slower tissue healing

Severe Deficiency

Hemorrhage (serious uncontrolled bleeding)
Increased fracture risk
Significant arterial calcification
In infants: potentially fatal brain hemorrhage
Severe osteoporosis
Increased cardiovascular event risk
Compromised cellular energetics
Major inflammatory dysregulation

Toxicity (Excess)

Natural forms of vitamin K have no known toxicity at high doses
Synthetic vitamin K (menadione/K3) can cause hemolytic anemia, jaundice, and liver damage
Very high supplemental doses may theoretically interfere with anticoagulant medications
No upper limit has been established for vitamin K1 or K2 from natural sources

Energy & Cognitive Benefits

Vitamin K plays several roles in energy production and brain function that have only recently been recognized by researchers.

Energy Metabolism

Mitochondrial Function: Vitamin K2 is involved in electron transport chain efficiency, supporting optimal mitochondrial energy production. Research published in the Journal of Biological Chemistry shows that vitamin K2 serves as an electron carrier in the mitochondrial membrane.
Glucose Regulation: Dr. Andrew Huberman notes that vitamin K helps maintain proper insulin sensitivity, contributing to stable energy levels throughout the day.
Osteocalcin Activation: Vitamin K activates osteocalcin, a hormone that influences energy metabolism, insulin sensitivity, and mitochondrial proliferation.
Cell Signaling: Supports energy-regulating signaling pathways that optimize cellular metabolism.
ATP Production: May enhance the efficiency of ATP synthesis, particularly in conjunction with other nutrients like CoQ10.

Cognitive Function

Sphingolipid Metabolism: K2 is required for the synthesis of certain sphingolipids abundant in brain cell membranes, supporting neural signaling.
Neuroprotection: Emerging research in the Journal of Alzheimer’s Disease suggests vitamin K may help prevent oxidative damage in the brain and reduce inflammation.
Brain Energy Utilization: Facilitates efficient glucose utilization in brain cells.
Anti-inflammatory Effects: Reduces neuroinflammation that can impair cognitive function.
Growth Factor Regulation: Influence on growth factors that support neuronal health and connectivity.
Neuronal Calcium Regulation: Helps maintain proper calcium balance in brain cells, which is crucial for neural signaling.

Recommended Dosage

Vitamin K intake is measured in micrograms (μg), with different recommendations for K1 and emerging recommendations for K2.

General Recommendations

By Age Group

Age Group	AI (μg/day K1)
Infants (0-6 months)	2.0
Infants (7-12 months)	2.5
Children (1-3 years)	30
Children (4-8 years)	55
Children (9-13 years)	60
Adolescents (14-18 years)	75
Adults (19+ years)	Males: 120, Females: 90
Pregnancy	90
Lactation	90

*Note: These are Adequate Intake (AI) levels for vitamin K1 only, as established by official dietary guidelines. No RDA has been established.

For Specific Body Types

Male (85kg, 181cm)

Standard AI for K1: 120 μg/day
Emerging recommendations for K2: 100-200 μg/day (not officially established)

Female (52kg, 171cm)

Standard AI for K1: 90 μg/day
Emerging recommendations for K2: 100-200 μg/day (not officially established)

The AI for vitamin K1 represents the minimum amount needed to maintain adequate blood clotting. However, many researchers now believe higher intakes, particularly of K2, may be necessary for optimal bone, cardiovascular, and metabolic health.

Optimal Intake for Energy and Performance

Dr. Shawn Baker, a proponent of the carnivore diet, suggests that individuals consuming animal-based diets naturally obtain beneficial forms of K2 (especially MK-4) from grass-fed meats, eggs, and certain animal fats. However, for those looking to optimize:

For cardiovascular health and bone support: 100-200 μg of vitamin K2 (preferably as MK-7) daily
For athletic performance: Consider 150-300 μg of K2 daily, particularly for those engaged in high-impact or strength training activities
For cognitive optimization: While research is emerging, 100-200 μg of K2 combined with adequate K1 from diet appears supportive

Dr. Kate Rheaume-Bleue, author of “Vitamin K2 and the Calcium Paradox,” suggests an optimal daily intake of approximately:

Vitamin K1: 100-200 μg from leafy greens
Vitamin K2: 100-200 μg (MK-4 and/or MK-7) from animal foods, fermented foods, or supplements

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

No Tolerable Upper Intake Level (UL) has been established for vitamin K in any form from natural sources, as no adverse effects have been consistently observed even at high doses.

The European Food Safety Authority has concluded that doses up to 1000 μg/day of K1 or natural K2 forms do not pose safety concerns.

For Specific Body Types

Male (85kg, 181cm)

No established upper limit: Natural forms of vitamin K1 and K2 are considered safe even at significantly higher than recommended doses
Clinical studies have used doses up to 45 mg (45,000 μg) without reported toxicity

Female (52kg, 171cm)

No established upper limit: Same safety profile as for males
Doses of 1,000-10,000 μg have been used in research settings without adverse effects

Note: Synthetic vitamin K3 (menadione) should be avoided as it can cause toxicity, but this form is not available in dietary supplements for human use in most countries.

Dangerous Dose Levels

Natural K1 and K2: No known dangerous dose levels from food or supplements
Synthetic K3: Can cause toxicity at high doses (no longer used in human supplements)
Special Concern: Individuals taking warfarin or similar anticoagulants should maintain consistent vitamin K intake and consult healthcare providers before supplementing

Signs of Vitamin K Toxicity

Natural forms of vitamin K (K1 and K2) have no known toxicity symptoms, even at very high doses. However, theoretical concerns include:

Interference with anticoagulant medications
Possible minor gastrointestinal distress at extremely high supplemental doses
Skin reactions (rare, usually with synthetic forms)

Health Effects and Benefits

Blood Clotting

Essential for synthesis of clotting factors II, VII, IX, and X
Prevents excessive bleeding from injuries
Supports proper wound healing
Maintains normal menstrual flow
Enables safe childbirth

Bone Health

Activates osteocalcin, directing calcium into bones
Supports proper bone mineralization
May help prevent osteoporosis
Improves bone quality and strength
Dr. Shawn Baker notes that vitamin K2 supplementation has been shown to reduce fracture risk by 60-80% in some studies

Cardiovascular Health

Activates matrix Gla protein (MGP), which prevents calcium deposition in arteries
Reduces arterial stiffness
May lower risk of coronary heart disease
Supports healthy blood pressure
Dr. Paul Saladino emphasizes that adequate K2 is crucial for preventing the “calcium paradox” where calcium supplements without K2 may increase cardiovascular risk

Metabolic Health

Influences glucose metabolism
May improve insulin sensitivity
Supports metabolic flexibility
Could help reduce risk of type 2 diabetes
Activates hormone-like proteins involved in energy regulation
Dr. Huberman highlights vitamin K’s role in enhancing cellular metabolism, particularly when combined with other fat-soluble vitamins

Brain Health and Performance

Required for synthesis of sphingolipids in the brain
May protect against oxidative stress in neural tissue
Supports proper brain development
Potentially reduces risk of certain neurodegenerative conditions
Emerging research suggests roles in cognitive preservation
Supports ATP production in brain cells
May influence neurotransmitter function

Immune System

Modulates inflammatory responses
Supports proper immune cell function
Helps maintain mucus membrane integrity
May reduce severity of certain inflammatory conditions
Supports overall immune resilience

Other Benefits

Skin health and wound healing
Possible anticancer properties (still being researched)
May support dental health and reduce cavities
Potentially improves exercise performance and recovery
Supports reproductive health

Deficiency Symptoms

Vitamin K deficiency can cause:

Easy bruising and bleeding
Prolonged bleeding from cuts or wounds
Heavy menstrual bleeding
Nosebleeds and bleeding gums
Blood in urine or stool
In severe cases, internal hemorrhaging
Reduced bone density and increased fracture risk
Increased arterial calcification
Reduced energy levels due to impaired mitochondrial function
Compromised glucose regulation
Poor cognitive performance
Slower wound healing
Increased inflammatory markers
In newborns: potentially fatal brain hemorrhage (vitamin K deficiency bleeding)
Reduced exercise capacity
Increased susceptibility to bone-related injuries

Primary vitamin K deficiency in adults is rare but may occur with:

Severe malnutrition
Fat malabsorption disorders
Prolonged antibiotic use that disrupts gut bacteria
Certain medications that interfere with vitamin K metabolism
Severe liver disease
Alcohol use disorder

Sources of Vitamin K

Food Sources with Amounts to Meet Requirements

Vitamin K1 Sources (Phylloquinone)

Food	Serving Size	Vitamin K1 Content (μg)	Amount to Reach AI (Male/Female)
Kale, raw	100g (3.5 oz)	817	15g/11g (0.5/0.4 oz)
Spinach, raw	100g (3.5 oz)	483	25g/19g (0.9/0.7 oz)
Collard greens, cooked	100g (3.5 oz)	440	27g/20g (1.0/0.7 oz)
Swiss chard, raw	100g (3.5 oz)	316	38g/28g (1.3/1.0 oz)
Brussels sprouts, cooked	100g (3.5 oz)	177	68g/51g (2.4/1.8 oz)
Broccoli, cooked	100g (3.5 oz)	141	85g/64g (3.0/2.3 oz)
Cabbage, raw	100g (3.5 oz)	76	158g/118g (5.6/4.2 oz)
Lettuce, romaine	100g (3.5 oz)	103	117g/87g (4.1/3.1 oz)
Asparagus, cooked	100g (3.5 oz)	41	293g/220g (10.3/7.8 oz)
Green beans	100g (3.5 oz)	33	364g/273g (12.8/9.6 oz)
Kiwifruit	100g (2 medium)	40	300g/225g (10.6/7.9 oz)
Avocado	100g (about 2/3 medium)	21	571g/429g (20.1/15.1 oz)
Olive oil	1 Tbsp (14g)	8	210g/158g (15/11.3 Tbsp)

Vitamin K2 Sources (Menaquinones)

Food	Serving Size	Vitamin K2 Content (μg)	Amount to Reach Suggested Optimal (100-200 μg)
Natto (fermented soybeans)	100g (3.5 oz)	1000+ (mostly MK-7)	10-20g (0.35-0.7 oz)
Goose liver	100g (3.5 oz)	369 (mostly MK-4)	27-54g (1.0-1.9 oz)
Grass-fed butter	100g (7 Tbsp)	21 (mostly MK-4)	476-952g (33-67 Tbsp)
Hard cheeses (Gouda)	100g (3.5 oz)	32-75 (various MKs)	133-625g (4.7-22 oz)
Soft cheeses (Brie)	100g (3.5 oz)	50 (various MKs)	200-400g (7-14 oz)
Egg yolk, pasture-raised	100g (about 5 yolks)	32 (mostly MK-4)	313-625g (16-31 yolks)
Chicken liver	100g (3.5 oz)	14 (mostly MK-4)	714-1429g (25-50 oz)
Chicken breast	100g (3.5 oz)	8.9 (mostly MK-4)	1124-2247g (40-80 oz)
Grass-fed beef	100g (3.5 oz)	7 (mostly MK-4)	1429-2857g (50-100 oz)
Sauerkraut	100g (3.5 oz)	5 (various MKs)	2000-4000g (70-141 oz)
Pork liver	100g (3.5 oz)	3 (mostly MK-4)	3333-6667g (118-236 oz)
Full-fat dairy	100g (3.5 oz)	1-2 (various MKs)	5000-20000g (176-705 oz)

Carnivore Diet and Vitamin K

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet provides vitamin K through:

Grass-fed meats: Contain vitamin K2 (MK-4) in the fat portions
Organ meats: Especially liver, which is rich in both vitamin K1 and K2
Egg yolks: A good source of vitamin K2, especially from pasture-raised chickens
Animal fats: Grass-fed tallow, butter, and ghee contain appreciable K2

Dr. Saladino notes that the carnivore diet provides the more bioactive K2 form, which may be more important for many bodily functions beyond basic blood clotting. He emphasizes that traditional cultures consuming animal-based diets show excellent cardiovascular and bone health despite lower K1 intake than modern recommendations.

Dr. Baker suggests that the reduced need for antioxidant protection in a low-plant diet may decrease overall vitamin K requirements compared to diets high in oxidative stress.

Supplements

Types of Vitamin K Supplements

Vitamin K1 (Phylloquinone): The plant form, primarily used for blood clotting support
Vitamin K2 (MK-4): Short-chain form, identical to the K2 produced in animal tissues
Vitamin K2 (MK-7): Long-chain form with greater bioavailability and longer half-life in the body
Mixed K2 (MK-4, MK-7, sometimes other MKs): Provides a spectrum of K2 forms
Vitamin K Complex (K1 + K2 forms): Provides both major forms
Co-supplemented forms: Combined with vitamin D3, calcium, magnesium, and/or vitamin A

Considerations When Choosing Supplements

Form: K2 as MK-7 has the highest bioavailability and longest half-life (3 days vs. 1-2 hours for K1 and MK-4)
Dosage: 100-200 μg of K2 is common for general support; therapeutic doses may be higher
Quality: Choose reputable brands with third-party testing
Other ingredients: Look for supplements free of unnecessary fillers
Complementary nutrients: Combinations with vitamin D3 and/or calcium may be beneficial for bone health
Stability: Vitamin K is relatively stable but should be protected from excessive light and heat
Origin: Natural K2 (especially from natto) may have advantages over synthetic forms
Delivery method: Oil-based forms may have better absorption since K is fat-soluble

Special Considerations

Pregnancy and Breastfeeding

Vitamin K is crucial for fetal bone and cardiovascular development
Requirements do not increase during pregnancy (remains 90 μg/day K1)
Vitamin K does not cross the placenta efficiently, which is why newborns typically receive vitamin K injections
Breastmilk contains relatively low levels of vitamin K
Supplementation is generally considered safe during pregnancy and lactation
Pregnant women on medications should consult healthcare providers before supplementing

Medical Conditions Affecting Vitamin K

Malabsorption disorders: Crohn’s disease, celiac disease, cystic fibrosis reduce absorption
Liver disease: Impairs vitamin K utilization and activation of clotting factors
Gallbladder disease: Reduced bile production impairs absorption
Kidney disease: May affect vitamin K metabolism
Long-term antibiotic use: Disrupts gut bacteria that produce K2
Bariatric surgery: May reduce absorption capacity

Medication Interactions

Anticoagulants (Warfarin/Coumadin): Function by antagonizing vitamin K; sudden changes in vitamin K intake can alter medication effectiveness
Bile acid sequestrants: Reduce vitamin K absorption
Certain antibiotics: Reduce vitamin K production by gut bacteria
Orlistat and olestra: Fat-blocking agents that reduce absorption
Phenytoin and phenobarbital: May increase vitamin K metabolism
Certain antibiotics (cephalosporins): May cause vitamin K deficiency

Genetic Variations

Recent research has identified genetic variations that affect:

Vitamin K metabolism (VKORC1 gene)
Vitamin K recycling efficiency
Response to vitamin K-dependent proteins
Calcium metabolism and utilization

Dr. Saladino notes that genetic variations affecting vitamin K metabolism may influence optimal intake levels and may be one reason why some individuals benefit more from supplementation than others.

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses vitamin K:

Fat consumption: Take vitamin K with a source of dietary fat to enhance absorption
Bile production: Healthy gallbladder function is essential for optimal absorption
Gut health: A healthy microbiome supports both K2 production and absorption
Vitamin D status: Adequate vitamin D is necessary for vitamin K to properly regulate calcium
Magnesium status: Works synergistically with vitamin K for bone and cardiovascular health
Zinc adequacy: Supports enzyme systems involved in vitamin K function
Balanced omega-3/omega-6 ratio: Excessive omega-6 may interfere with vitamin K utilization
Avoid excessive calcium supplementation: Can overwhelm vitamin K-dependent proteins
Minimize oxidative stress: Preserves vitamin K function
Consider timing: Some evidence suggests taking K2 supplements with the largest meal of the day improves absorption

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the AI of 120 μg/day of vitamin K1 from leafy greens
Consider 100-200 μg/day of vitamin K2 (preferably MK-7) for cardiovascular and bone health
If following a carnivore approach, emphasize grass-fed animal fats, egg yolks, and organ meats
For energy optimization, combine vitamin K2 with adequate magnesium (300-400mg) and vitamin D (2000-5000 IU)
Consider a comprehensive supplement providing K2 with other synergistic nutrients
If you have any clotting disorders or take medications, consult healthcare providers before supplementing
For athletic performance, higher doses (up to 300 μg) may support bone density and recovery

For Female (52kg, 171cm)

Aim for at least the AI of 90 μg/day of vitamin K1 from leafy greens
Consider 100-150 μg/day of vitamin K2 (preferably MK-7) for bone and cardiovascular support
If bone density is a concern, ensure adequate vitamin D and calcium alongside vitamin K
For cognitive benefits, combine K2 with omega-3 fatty acids and vitamin D
If following a carnivore approach, include egg yolks and grass-fed animal products regularly
Monitor for any unexpected bruising if supplementing
Consider K2 supplementation especially approaching or after menopause for bone protection

For Energy Optimization

Synergistic Approach: Dr. Huberman suggests combining vitamin K2 (100-200 μg) with CoQ10 (100-200 mg) for optimal mitochondrial function
Morning dosing: Taking K2 in the morning with vitamin D may help optimize daytime energy
Strategic timing: Consider higher K2 intake during periods of increased physical demands
Companion nutrients: Include magnesium and B-vitamins for enhanced energy production
Consistency: Maintain regular intake rather than occasional high doses for best results
Food sources first: Emphasize food sources for the full spectrum of cofactors and subtypes

For Cognitive Enhancement

Neuroprotective dose: 100-200 μg of K2 (preferably MK-7) daily
Combined supplementation: Take alongside DHA/EPA omega-3s and vitamin D for synergistic effects
Long-term consistency: Benefits may develop gradually over consistent supplementation
Consider MK-4 and MK-7: Both forms may have unique benefits for brain function
Support with choline: Combining with adequate choline intake may enhance neurological benefits
Monitor response: Track cognitive parameters like focus, memory, and mental clarity

Summary

Vitamin K is an essential nutrient with crucial roles beyond its classic function in blood clotting, including bone metabolism, cardiovascular health, energy production, and emerging benefits for cognitive function.

Getting Enough: Focus on leafy greens for K1 and fermented foods, animal products (especially grass-fed) for K2
Forms Matter: K2 (especially MK-7) has unique benefits for bone, cardiovascular, and metabolic health beyond K1
Synergistic Nutrients: Combine with vitamins D and A, magnesium, and calcium for optimal effects
Carnivore Approach: Emphasize grass-fed meats, organ meats, and egg yolks for natural K2
Supplementation: Consider 100-200 μg of K2 (MK-7) daily for optimal health beyond basic clotting functions
Safety: Natural forms have no established upper limit and are considered safe even at higher doses
Special Caution: Those on anticoagulant medications should maintain consistent vitamin K intake and consult healthcare providers
Energy Benefits: Supports mitochondrial function, glucose metabolism, and cellular energy production
Cognitive Protection: Emerging research suggests roles in brain health through sphingolipid metabolism and neuroprotection

Remember that individual nutritional needs can vary based on health status, medications, genetic factors, and diet. Consult with a healthcare provider before starting any supplement regimen, especially if you have underlying health conditions or take medications that may interact with vitamin K.