Vitamin K2 is recognized for its numerous health advantages, such as enhancing bone and dental health and supporting the cardiovascular system.

Recent research indicates that vitamin K2 may help prevent or slow the development of non-alcoholic fatty liver disease, although this study was conducted on mice rather than humans. Previous studies have also suggested that higher vitamin K2 intake may reduce health risks associated with calcium.

In recent years, there has been a significant increase in interest in health and wellness, spurred by the pandemic, which led many to reassess their health. This has resulted in a surge in demand for easily accessible products like vitamins and supplements.

Vitamin K2 has become one such sought-after product. A recent report from market research firm MarketsandMarkets predicts that the global vitamin K2 market will nearly double in size, growing from $140 million this year to $265 million by 2029.

Wondering if you need more vitamin K2? Here’s what health professionals say about its differences from regular vitamin K and the required amount for optimal health.

Understanding Vitamin K2

Vitamin K1, primarily found in dark leafy greens, mainly helps with blood clotting to avert excessive bleeding, explains dietitian Caroline Thomason, R.D., based in Washington, D.C.

On the other hand, vitamin K2 is present in animal products like meat, dairy, and eggs. Its benefits encompass improving bone density, cardiovascular health, and dental wellness, while also assisting in blood clot regulation.

Deficiency in vitamin K can lead to severe issues such as bleeding and hemorrhaging; however, Thomason notes that vitamin K2 deficiency is not seen as a widespread problem. According to the National Institutes of Health’s Office of Dietary Supplements, most American diets typically provide adequate amounts of vitamin K.

“If you’re not deficient, eating a varied diet can meet your vitamin and mineral needs without needing supplements,” Thomason advises. “However, if you are deficient or have a specific health issue that supplementation could assist with, discussing options for better health and symptom relief is advisable.”

Drawbacks of Vitamin K2

Vitamin supplements have gained popularity, especially among wellness influencers highlighting issues like vitamin D deficiency that many face across the U.S. However, experts caution against mindlessly incorporating supplements into your routine.

“Influencers often promote trending vitamins with strong claims related to their purported health benefits,” notes Thomason. “While this raises awareness, it can also lead to misinformation and unnecessary supplementation that may have adverse effects. Influencer recommendations frequently prioritize current trends and popularity over scientific proof, resulting in a ‘one-size-fits-all’ mentality that may not suit everyone.”

Regarding vitamin K2 supplements, Thomason deems them “generally safe for everyday use,” but emphasizes the importance of medical consultation beforehand. Given the blood-clotting nature of vitamin K, it’s crucial to ensure that there’s no health condition or medication that could be adversely affected. Furthermore, those who are pregnant or breastfeeding should discuss proper dosages with a healthcare provider, she advises.