You have probably heard of vitamin K but you may not know much about it because it doesn’t get as much press as other vitamins. There are actually three forms of this wonderful vitamin, all with slightly different effects in the body, particularly when it comes to bone and cardiovascular health. 

Vitamin K1 (Phylloquinone)

• Vitamin K1 is essential for blood clotting, as it activates proteins that allow blood to coagulate properly. Adequate intake of vitamin K1 helps prevent excessive bleeding and supports wound healing.

MK-4 (Menaquinone-4)

• MK-4, a form of vitamin K2, is particularly important for bone health. It aids in the activation of the protein osteocalcin, which helps bind calcium to bones, promoting bone strength and reducing the risk of fractures. MK-4 also supports heart health by preventing calcium from depositing in arteries, which can lead to cardiovascular disease. Compared to MK-7, this type of vitamin K2 has a shorter half-life in the body. 

MK-7 (Menaquinone-7)

• MK-7, another form of vitamin K2, is noted for its longer half-life in the body compared to MK-4, which means it stays active in the bloodstream longer. This form is also beneficial for bone health and cardiovascular function. It helps in the proper utilization of calcium, ensuring it strengthens bones rather than contributing to arterial plaque buildup. 

Vitamin K1 is primarily found in green leafy vegetables. Some of the richest sources include:

• Kale
• Spinach
• Broccoli
• Brussels sprouts
• Collard greens
• Turnip greens
• Swiss chard
• Parsley
• Asparagus
• Lettuce

Vitamin K2 is found in animal products and fermented foods. 

• MK-4
• Egg yolks
• Liver
• Butter
• Chicken
• Cheese
• Beef
• Pork

• MK-7
• Natto
• Fermented cheeses 
• Fermented soy products
• Fermented vegetables