Vitamin K Protocol

Vitamin K comes in two main forms - vitamin K1 (found in leafy greens) and vitamin K2 (found in fermented foods like natto and made by your gut bacteria). The most effective form is vitamin K2 as MK-7, which stays in your bloodstream longer and gets absorbed better than K1.

Think of vitamin K as your body's calcium traffic controller. It turns on special proteins that direct calcium where you want it (your bones) whilst keeping it away from where you don't (your arteries). Without enough vitamin K, these proteins can't work properly, leading to weaker bones and stiffer arteries - the worst of both worlds.

Research shows vitamin K cuts fracture risk dramatically - by 58% for spine fractures and 56% for other broken bones compared to people not taking it. It works by turning on a protein that binds calcium into your bone structure, making bones denser and stronger especially in the lower spine.

For your heart and blood vessels, vitamin K turns on a protein that actively stops calcium from depositing in artery walls. Studies show vitamin K deficiency is surprisingly common, especially in people with kidney disease, where the lack of working vitamin K proteins speeds up dangerous calcium build-up in arteries.

Vitamin K2 also works alongside vitamin D by supporting how your body processes it and ensuring the calcium that vitamin D helps you absorb actually ends up in your bones rather than soft tissues. This is why many bone health supplements combine K2 with D3 and calcium.

Strengthens your bones by turning on proteins that bind calcium into bone tissue. Research shows vitamin K significantly increases bone density in your lower spine whilst improving how well your bone-building proteins work. The effect works particularly well in women and when using the K2 form.

Cuts your fracture risk in half through better bone quality and strength. Clinical trials show vitamin K reduces overall fracture risk by over 50%, making it a powerful tool for preventing bone loss, especially important for women after menopause and older adults who face higher fracture risk.

Protects your heart and arteries by preventing calcium from building up in artery walls. Whilst vitamin K's overall heart benefits are still being studied, it does significantly improve insulin sensitivity, with K2 working better than K1 for this benefit.

Works at surprisingly low doses - just 100 micrograms or more of vitamin K2 (MK-7) daily significantly improves how well your bone proteins function. This benefit shows up across all age groups, from younger adults in their 20s through to women after menopause, making it accessible and effective for most people.