• The importance of vitamin K2 for optimal cardiovascular health — Research shows that it activates biological processes that direct calcium away from your arteries and into your bones and other essential organs, but a deficiency can increase your risk of cardiovascular disease.

McEwen explains further,¹ "One of the areas we've been looking at is a deficiency of vitamin K2 has been linked to vascular calcification. Not just coronary, but just overall calcification. And if you think of it this way, you got different mineral deposition, particularly calcium, of course, coming from the calcium hydroxyapatite — and we always say from the bones because that's the main storage site into the vascular system and then going into the vascular wall because it gets trapped."

• Blockage occurs due to the molecular weight of calcium — McEwen theorizes that the heaviness of calcium contributes to its propensity to cause arterial blockages.

"So, it's like a big centrifugal force going through the arteries and then it just gets trapped because it's, I don't know, heavier? It's like a big metal going through and then it embeds and over time, as you know, we talk about foam cells, atherosclerosis, etc., and it starts that calcium, you know, process," he says.

• Heavy metals embed into your tissues — McEwen discovered that it was due to the presence of heavy metals in her childhood neighborhood, which embedded into her tissues. When she moved out of the area, the heavy metals circulated throughout her system, causing bone pain and increasing cardiovascular risk.

• Nutritional deficiencies contribute to vascular calcification via heavy metal exposure — According to McEwen, bone-related nutrient deficiencies do not direct calcium to where it's needed the most.

"What I found out was due to her childhood, there was different heavy metals in the area, and that's what deposited into the tissue. And when she moved around, that tissue left — because she didn't have enough vitamin D, vitamin K, etc. — and then left the bone, so she had bone pain, and then embedded into her vascular system leading to cardiovascular link," he says.⁴

• Vitamin K2 makes your arteries more elastic — McEwen cited a study that involved 244 healthy postmenopausal women. Split into two groups, the test group (120 participants) took 180 micrograms of vitamin K2, and the control group (124 participants) took a placebo for a total of three years. After the study was completed, McEwen noted that the test group had improved arterial flexibility.⁵

• Increased vitamin K2 consumption helps improve other metabolic health markers — In another study, researchers followed 36,629 participants for 12 years and monitored their vitamin K2 intake. They found that those with a higher intake of vitamin K2 had a 29% lower risk of developing peripheral artery disease. Other improvements were noticed as well, including a 44% reduction in Type 2 diabetes risk, and a 41% reduction in high blood pressure.⁶

• The benefits of vitamin K2 on mitochondrial function — A study published in Open Heart journal showed that people with higher levels of K2 in their diet tend to have lower levels of arterial calcification and a reduced risk of heart disease.

• Vitamin K2 activates bone-forming proteins — Research shows vitamin K2 helps promote osteocalcin, which is a protein that binds calcium to your bone matrix. Without enough vitamin K2, your bones will not be as strong as they should be, increasing your risk of fractures and osteoporosis.⁸

• Osteocalcin serves as the calcium guide — McEwen notes that osteocalcin, a vitamin K-dependent protein, helps promote stronger bones by transporting calcium to where it actually needs to go — your skeleton. Your body needs a constant influx of this all the time because it is always building itself up and removing old, damaged bone cells.⁹

• Vitamin K2 requirements vary for different age groups — According to McEwen, much of the research he has studied had dosages between 90 and 180 micrograms per day, which he believes is the optimal for most adults.¹⁰ Youngsters and teenagers (10 to 18 years old) need around 90 micrograms, while children below the age of 10 need 45 micrograms.¹¹

While some studies have explored higher doses, the standard recommendation is based on what has been shown to be effective without unnecessary excess.

• Find the ideal range based on your health needs — While McEwen recommends different ranges, he clarifies further by saying that the dosage will vary from person to person.

1. Add more K2-rich foods into your diet — The best way to get more vitamin K2 is through your diet, and they're found in many foods. Nutritious choices include fermented foods like natto, aged cheeses (especially gouda and brie), egg yolks, and grass fed dairy products. Beef ideally organic and grass fed, also contains vitamin K2.¹⁴

2. Support your gut health for better vitamin K2 production — Your gut bacteria actually produce some of the vitamin K2 your body uses, but they need the right environment to thrive. If your digestion isn't working well, or if you've been on antibiotics recently, you might not be making enough K2 on your own.

To support your gut, eat more fermented foods like sauerkraut, kimchi, and kefir, which provide the right bacteria to help your gut naturally produce K2. Also, make sure you're eating plenty of fiber from vegetables and whole fruits to nourish the gut bacteria already active in your gut.

3. Pair K2 with vitamin D — As noted by McEwen, vitamin K2 and vitamin D work together to control the flow of calcium in your body — vitamin D helps boost absorption, while K2 makes sure it goes to the right places.

If you're taking a vitamin D supplement but not getting enough K2, you're increasing your calcium levels without giving your body the ability to direct it properly. If you're already supplementing with D3, make sure you're also getting enough K2, either through food or supplements to maintain proper homeostasis.

4. Stay active to keep your bones strong — Movement is key for keeping your bones in good shape. Weight-bearing exercises like walking, strength training, and bodyweight exercises help signal your body to send calcium into your bones where it belongs.

As noted by McEwen, sitting for long periods without movement also changes your bone mineral density, and all the vitamins K2 and D you've been taking will be for nothing.¹⁵ If you spend a lot of time sitting, I encourage you to go for a walk outside to boost your fitness levels.

5. Take a high-quality vitamin K2 supplement if needed — If you're not getting enough K2 from your food, adding a supplement is a viable way to ensure you're covered. Look for a supplement that contains MK7, as this form stays in your body longer and is more effective than other types. For best results, take it with a meal that contains healthy fat, as K2 is a fat-soluble vitamin.