The Surprising Link Between Vitamin K2 and Blood Pressure

If you don’t know much about vitamin K2, it’s perhaps best known for its role in blood clotting.

However, there’s more to K2 than just that.

Research has indicated that the K2 form, in particular, may help prevent arterial stiffening and calcification, both of which contribute to high blood pressure and cardiovascular disease.

One study found that higher intake of menaquinones (vitamin K2) was associated with a reduced risk of coronary heart disease⁽¹⁾.

Which is good to know.

Because cardiovascular disease (CVD) is the leading cause of death worldwide.⁽²⁾

We don’t wish to be all doom and gloom here, but it’s a fact.

In 2021 20.5 million people died from CVD. And while CVD has many causes, diet and lifestyle continue to play a significant role.

But there’s light to this story.

Thanks to its role in preventing calcium buildup, research has shown that vitamin K2 may protect heart health and reduce the risk of cardiovascular events.

But does vitamin K come with any side effects?

If you’re unfamiliar with the link between vitamin K2 and your heart, you’re in the right place.

In this article, we’ll cover the basics of K2. How it can improve cardiovascular health and blood pressure, how much you need, and whether vitamin K2 supplementation comes with any side effects.

Let’s get started!

Key Takeaways

Vitamin K2 is essential for blood clotting, bone health, and cardiovascular health. It helps activate proteins that prevent calcium buildup in arteries and supports the formation of strong bones.

Research shows that higher intake of Vitamin K2 is associated with reduced risk of coronary heart disease (CHD), arterial stiffening, and high blood pressure.

Vitamin K2 supplementation can reduce arterial calcification, improve arterial flexibility, and lower blood pressure, in turn it may reduce the risk of cardiovascular events such as heart attacks and strokes.

For those on a plant-based diet or with limited intake of animal-based foods, vitamin K2 supplementation is recommended to avoid vitamin K deficiency and maintain cardiovascular and bone health.

While vitamin K2 is generally considered safe, there are some potential side effects to consider, especially if you’re taking blood thinners like warfarin, as K2 may interfere with these medications. Consult with a healthcare provider before use.

Rare side effects may include mild digestive issues or allergic reactions, but these are uncommon. No toxicity has been reported even with higher doses of vitamin K2.

Combining vitamin K2 with vitamin D3 enhances the health benefits, especially for bone strength and cardiovascular protection, by ensuring calcium is absorbed properly and directed to the bones.

The best supplement to help with maintaining proper Vitamin K2 and Vitamin D3 levels is Performance Lab® D3 + K2 . This premium, research-backed formula supports cardiovascular, bone, and immune health, making it a reliable choice for optimal wellness.

What is Vitamin K2?

Vitamin K2, also known as menaquinone, is a group of fat-soluble compounds essential for blood clotting, insulin sensitivity, bone health, and cardiovascular health.

It works primarily by activating vitamin K-dependent proteins that are essential for these functions. Many of its functions are attributed to its role in various proteins, including⁽³⁾:

• Coagulation factors (II, VII, IX, X, and protein C, and protein S) which are crucial for proper blood clotting.
• Osteocalcin a protein responsible for binding calcium to bones, promoting bone strength.
• Matrix-Gla protein (MGP) an anti-calcification protein helping to prevent calcium buildup in blood vessels.

These proteins rely on vitamin K2 to function properly. Making this nutrient critical for maintaining cardiovascular and bone health.

Vitamin K exists in two primary forms:

• Vitamin K1 (phylloquinone), found mainly in plant-based foods such as leafy green vegetables.⁽³⁾
• Vitamin K2 (menaquinone), available in different subtypes (MK-4 to MK-10) and found primarily in animal-based foods and fermented products like natto.⁽⁴⁾

So, for vegans and vegetarians meeting the requirements for K2 can be tricky—and that’s why supplementation is key.

Vitamin K2 and Cardiovascular Health

Cardiovascular disease remains the leading cause of illness and death in the United States, with over 62 million people dealing with CVD and another 50 million with hypertension⁽⁵⁾.

In 2000 alone, more than 946,000 deaths were attributed to cardiovascular disease, accounting for roughly 39% of all deaths in the country.

Although mitigating the risk of CVD takes conscious diet and lifestyle alterations, certain nutrients can help—and research shows that certain aspects of vitamin K2 may make it a protector of the cardiovascular system by^{(6, 7)}:

• Reducing arterial stiffness
• Slowing the progression of arterial and valve calcification
• Reducing the risk of diabetes
• Decreasing cardiovascular mortality

Studies have also utilized pulse wave velocity measurements to evaluate the impact of Vitamin K2 on central hemodynamics, showing that higher inactive Vitamin K is associated with greater pulse wave velocity and central pressure.

A 2004 study published in the Journal of Nutrition looked at the effects of vitamin K intake, both phylloquinone and menaquinone, on aortic calcification and coronary heart disease (CHD)⁽⁸⁾.

They found that the risk of CHD mortality decreased with higher intakes of menaquinone, demonstrating an inverse relationship between menaquinone intake and CHD mortality. However, phylloquinone intake was not related to any outcomes, suggesting that vitamin K2 is a more powerful cardiovascular health protector.

Another study found that a high intake of menaquinones, could protect against coronary heart disease⁽⁹⁾.

So, why the link?

Researchers have known for a while that vitamin K2 plays a critical role in activating proteins that help prevent calcium from accumulating and calcifying in blood vessels.

While numerous studies have shown that K2 can reduce the risk of cardiovascular disease, studies also show that increasing menaquinone intake could also reduce the progression of existing atherosclerosis⁽¹⁰⁾.

How It Works: Blood Clotting

Sufficient intake of vitamin K2 (menaquinone) has been linked to a reduced risk of vascular damage because it activates Matrix Gla-protein (MGP), which inhibits calcium deposition in arterial walls.

Additionally, vitamin K2 has been shown to improve bone mineral density, particularly in post-menopausal women and children, by activating osteocalcin which binds to calcium to build bones.

Because calcium isn’t accumulating, it’s free to do its other jobs, leaving arteries healthy and flexible ⁽¹¹⁾. A vitamin K2 deficiency leads to inadequate activation of MGP, impairing calcium removal from blood vessels and increasing the risk of blood vessel calcification⁽¹²⁾.

Because calcium sticks to vessel walls, it causes them to thicken via the formation of calcified plaques (typical of atherosclerosis progression), which is linked to an increased risk of cardiovascular events.

Essentially, vitamin K2 activates the proteins that keep calcium in the bones and out of the arteries, preventing it from sticking to arterial walls, limiting blood supply, and increasing blood pressure.

How Does Vitamin K2 Help Blood Pressure?

Hypertension is the most common disease in developed countries. In 2010, it was estimated that around 31.1% of the global adult population (1.39 billion people) was hypertensive, defined as systolic BP ≥140 mmHg and diastolic BP ≥90 mmHg⁽¹³⁾.

Because of the stress it imparts on the heart and the rest of the body, it drastically increases the risk of stroke, myocardial infarction, heart failure, and renal failure—and several studies have shown that reducing blood pressure can have profound influences on reducing the incidence of stroke and myocardial infarction⁽¹⁴⁾.

Although hypertension is multifactorial, there are simple things you can do—diet and lifestyle-wise—to reduce blood pressure and reduce your risk of cardiovascular events. Vitamin K2 supplementation is one avenue. In addition to its cardiovascular benefits, Vitamin K2 is crucial for maintaining healthy bones by activating proteins that bind calcium to the bone matrix.

Several studies have shown that low vitamin D3 (measured as low 25-hydroxyvitamin D) and low vitamin K2 (measured as high dp-ucMGP) are linked to a higher risk of vascular disease and adverse cardiovascular events⁽¹⁵⁾.

Because both vitamins are involved in bone metabolism and mineral deposition in the vasculature, insufficient concentrations could lead to calcification in valves and vessels, leading to vascular stiffness and increased blood pressure.

A 2017 study published in Hypertension found that the combination of low vitamin D and low vitamin K was associated with higher systolic and diastolic blood pressure, with a similar trend for incident hypertension⁽¹⁵⁾.

In short, most studies agree that high-dose menaquinone intake can offer protection against various cardiovascular events by reducing arterial calcification, which subsequently improves arterial flexibility and blood flow, thereby reducing blood pressure.

How Much Vitamin K2 Supplementation Do You Need?

So, how much vitamin K2 do you need to maintain levels?

Several studies agree that an intake of at least 32 mcg per day of vitamin K2 is sufficient to reduce the risk of cardiovascular events—but that doesn’t include the intake of phylloquinone or vitamin K1.

According to the Food and Nutrition Board, the daily recommended amounts of vitamin K are based on all types of vitamin K, not specifically vitamin K2, and there has been no reported toxicity in studies with vitamin K2.

In one study, this amount was associated with a 50% reduction in death from cardiovascular issues related to arterial calcification and a 25% reduction in all-cause mortality⁽⁸⁾.

Another study found that for every 10 mcg of dietary vitamin K2 consumed, the risk of coronary heart disease decreased by 9%⁽⁹⁾ having lower rates of coronary artery calcium in their hearts.

Are There Any Side Effects of Vitamin K2 Supplementation?

Vitamin K2 supplementation is generally regarded as safe, with minimal risk of side effects when taken at recommended doses. However, there are a few considerations to keep in mind:

Interaction with Blood Thinners

Vitamin K2's role in blood clotting means it may interfere with anticoagulant medications, such as warfarin. If you're taking blood thinners, it's important to consult your healthcare provider before adding K2 supplements to your routine.

Allergic Reactions

While rare, some individuals may experience allergic reactions, including itching, swelling, or breathing difficulties. If these symptoms occur, stop taking the supplement and seek medical advice.

Overdose Risk

There is no known toxicity level for Vitamin K2, and even high doses have been shown to be well-tolerated. However, it's always best to avoid excessive intake of any supplement.

Digestive Issues

Some people might experience mild digestive upset, such as stomach discomfort or diarrhea, though this is uncommon with Vitamin K2.

Overall, Vitamin K2 is safe for most people. If you have any underlying medical conditions or are on medication, particularly blood thinners, it's wise to consult a healthcare professional before starting supplementation.

Getting sufficient amounts of vitamin K2 in the diet is pretty simple, as it’s available in a wide range of animal-based foods. But for plant-based eaters, consider Performance Lab D3+K2 or N utriGenesis® Multi to ensure you’re meeting your daily K2 requirements while supporting overall bone, heart, and immune health.

Why Choose Performance Lab® D3 + K2?

While it’s possible to get sufficient vitamin K2 from animal-based foods, those following a plant-based diet may struggle to meet their daily needs. That's where Performance Lab® D3 + K2 comes in, offering a premium, vegan-certified solution to ensure you’re getting the right amounts of these critical nutrients.

Our unique formula combines Liposomal Vitamin D3 and NutriGenesis® Vitamin K2, providing enhanced support for cardiovascular health, bone strength, immune function, and more.

This potent duo works in synergy—while vitamin D3 increases calcium absorption, vitamin K2 directs that calcium to your bones where it belongs, preventing dangerous calcium deposits in blood vessels that can lead to arterial stiffening and cardiovascular complications.

Liposomal D3 stands out for its rapid absorption. This fast-acting form helps support your body’s needs more efficiently than standard vitamin D supplements.

Meanwhile, NutriGenesis® Vitamin K2 is 3x more effective than Vitamin K1 in activating the proteins responsible for bone mineralization and blood vessel health, offering further protection against arterial calcification. Our advanced K2 is formulated using co-factors like probiotics and enzymes, ensuring superior bioavailability and absorption, just like nature intended.

For plant-based eaters and anyone looking to optimize their heart, bone, and immune health, Performance Lab® D3 + K2 offers a clean, research-backed solution designed to support your wellness every day.

Shop Performance Lab® D3+K2

Complete Your Nutrition with NutriGenesis® Multi

While Vitamin K2 is essential, a full range of vitamins and minerals is needed for optimal health. That’s where NutriGenesis® Multi can help. This multivitamin provides a clean, nature-identical formula designed to ensure your body gets all the essential nutrients it needs, including Vitamin K2 and D3, along with others that support heart, bone, and immune health.

With its advanced NutriGenesis® technology , this multivitamin maximizes nutrient absorption, making it an ideal companion to your Vitamin K2 intake.

Shop Performance Lab® NutriGenesis®