Vitamin K2 and Joint Health: The Key to Stronger Bones and Less Pain

Have you ever gotten out of bed in the morning and wondered if you are somehow related to the Tinman because your joints are so achy and stiff? Maybe you suffer from ongoing joint pain or the beginning signs of arthritis. Well, let me introduce you to Vitamin K2, also known as menaquinone, one of the lesser-known components of Vitamin K. This nutrient has been gaining attention due to research evidence showing improved bone health, reduced joint inflammation, and prevention of calcification in joint cartilage.

Understanding Vitamin K2: More Than Just Blood Clotting

Before we dive in too deeply, let’s discuss vitamin K in general and how we get to vitamin K2. Vitamin K is a fat-soluble vitamin that is best absorbed when consumed with a fat source. It is found in primarily plant-based foods. However, two different types come from other sources. Vitamin K1, phylloquinone, is found in green and leafy vegetables and aids blood clotting. Vitamin K2 is our new friend, which we will discuss further. 

Vitamin K2 has been found to play a key role in bone, joint, and cardiovascular health. This specific vitamin remains in the bloodstream longer than its clotting cousin, K1. Because of this longer half-life, K2 promotes calcification in bones, aiding in preserving and improving bone density. K2 also has impressive impacts on preventing calcification in blood vessels and arteries, one of the major contributors to atherosclerosis.

Vitamin K2 and Joint Health: A Powerful Combination

When bone health and density are improved, joints have more support, improving overall mobility and function. Ongoing studies have shown promising findings where vitamin K2 activates the proteins that inhibit or prevent cartilage calcification, which is commonly associated with osteoarthritis. This same protein activation from an adequate dietary intake of vitamin K2 can also assist in reducing inflammation or oxidative stress, which leads to an inflammatory response. 

Let us look deeper into vitamin K2's oxidative stress-reducing benefits. Increases in oxidative stress can negatively impact cellular mitochondria, reducing cellular energy production and playing an impactful role in neurodegenerative diseases. Growing research on vitamin K2 shows positive effects on protecting neurons and oligodendrocytes (the insulating sheath on nerve axons in the central nervous system). Essentially, K2 is being studied as a non-pharmaceutical option for Alzheimer’s, dementia, Parkinson’s, and Multiple Sclerosis. 

Sources of Vitamin K2: Dietary and Supplemental Options

One thing to remember is that vitamin K2 is not naturally occurring. It is a byproduct of bacteria, good bacteria, often found in fermented foods, probiotics, and the gut microbiome of humans and other animals. There is currently no recommended daily intake (RDI) of vitamin K2, but the RDI for vitamin K is 120 mcg.

• Animal sources: Chicken breast, Kefir (fermented milk), Gouda cheese, Blue cheese, Egg yolks, Chicken liver, Organ meats, Butter, Salami, Ground Beef

• Plant sources: Natto (fermented soy), Sauerkraut

To boost your nutrition, focus on lean proteins like chicken breast and fermented goodies such as kefir, natto, and sauerkraut. These foods are packed with essential nutrients and beneficial bacteria that support overall health. On the flip side, it's wise to cut back on items high in saturated fats and sodium—think butter, salami, and certain cheeses—as they can raise cholesterol levels and blood pressure, increasing the risk of heart disease.

What about a supplemental version of this micronutrient? Unfortunately, a lot of work still needs to be done in this area to ensure adequate and proper dosing recommendations. While you can find vitamin K2 (MK-7 or MK-4) supplements on the market, remember most supplements do not require FDA approval, and this nutrient deserves further study. The recommendation is to consume good sources of vitamin K1 (leafy green fruits and vegetables) with a moderate mix of vitamin K2-rich foods.

Optimizing Vitamin K2 Intake: Tips for Better Absorption

Who doesn’t like synergy? Combining vitamin D3 and vitamin K2 gives you the ultimate power couple. Where D3 helps to increase blood calcium levels, K2 directs that calcium to the bones and away from the arteries and blood vessels. These two fat-soluble powerhouses work together to maintain healthy bone density and reduce the risk of atherosclerosis. Use caution when supplementing as this can cause excess calcium in the blood, which is like having one flag person (K2) at the LAX airport.

As you can see, some exciting evidence is being developed on all the wonderful benefits of vitamin K2. Though all the dietary sources aren’t the picture of a healthy diet, you can combine them with a diet rich in plant sources, lean proteins, healthy fats, and complex carbohydrates. You can also incorporate vitamin D3 at the RDI (recommended daily intake) with K2 to get this micronutrient's best absorption and result. Once you have a consistent intake and feel less rusty, you can wear your dancing shoes and get down with that electric slide. 

1. _{Chin K. Y. (2020). The Relationship between Vitamin K and Osteoarthritis: A Review of Current Evidence. Nutrients, 12(5), 1208. https://doi.org/10.3390/nu12051208} 

2. _{Cleveland Clinic. (2024, August 12). Should you eat more vitamin K2-rich foods?. Cleveland Clinic. https://health.clevelandclinic.org/vitamin-k2-foods} 

3. _{Cleveland Clinic. (2025, February 7). Top benefits of Vitamin K. Cleveland Clinic. https://health.clevelandclinic.org/vitamin-k} 

4. _{Maresz K. (2021). Growing Evidence of a Proven Mechanism Shows Vitamin K2 Can Impact Health Conditions Beyond Bone and Cardiovascular. Integrative medicine (Encinitas, Calif.), 20(4), 34–38.}