Supplement · Brain health technique
Vitamin K2
Evidence grade: Context Dependent
A fat-soluble vitamin found in animal and fermented foods (e.g., cheese, egg yolks, natto). It activates proteins that regulate calcium placement, directing it into bones and away from arteries and possibly the brain’s vasculature.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Foundational Nutrients
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Vitamin K2
For most adults, 90–200 mcg/day of K2 (MK-7) from supplements or fermented foods is adequate. Take with meals containing fat and alongside vitamin D. Those on blood thinners (e.g., warfarin) must consult a physician before use. Regular fermented foods (natto, aged cheese) can supply similar amounts naturally.
The evidence behind Vitamin K2
K2 (especially MK-7 form) supports vascular elasticity and may protect small vessels from calcification, a process linked to reduced cerebral perfusion. Observational studies associate higher K2 intake with lower cardiovascular risk, but direct brain outcome trials are scarce. Early mechanistic evidence suggests synergy with vitamin D for calcium metabolism. Evidence quality: promising but limited to surrogate endpoints.
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