How long vitamin K2 stays in your body depends on the form you take. MK-7 forms of K2 are some of the best for dietary supplementation because it stays in the body for up to three days, while MK-4 forms last around 24 hours.
As more people learn about the benefits of vitamin K, the demand for K2 has increased drastically over the past decade, thanks to its role in bone and cardiovascular health.
But finding a good product that not only meets your intake requirements but also comes in an absorbable form can be tricky. And how long does it stay in your system once you take it?
If you’re wondering the same question, we have all your answers. We’re looking at the research and giving you the scoop on how long vitamin K stays in the body.
What Is Vitamin K?
Although most people think vitamin K is a single nutrient, it’s actually a group of fat-soluble compounds required for optimal biological function in humans.
It’s involved in everything from bone health and glucose regulation to blood clotting and cardiovascular health 1.
But one of the primary reasons vitamin K is so essential is because it’s needed for the proper function of several proteins in the body, including coagulation factors (II, VII, IX, X, and protein C, and protein S), osteocalcin (a bone-forming protein), and matrix-Gla protein (MGP) (an anti-calcification protein) 2.
You’ll find vitamin K in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone, MK-4 to MK-10) 2, 3. Although several types of vitamin K exist naturally, we only focus on these two.
You’ll find vitamin K1 concentrated in plant foods like leafy green vegetables and olive oil. In contrast, K2 is only in animal-based products, including organ meats, chicken, butter, cheese, and egg yolks.
Unlike most other vitamins and minerals, the body can produce small quantities of vitamin K via intestinal bacteria.
Still, it’s generally not enough to meet demand, which is why dietary intake and supplementation are so important.
Vitamin K1 vs. K2
But what’s the real difference between vitamin K1 and K2? Apart from where they’re found, what’s the actual difference between vitamin K1 and K2?
Aside from naturally existing in different foods, the side chains on vitamin K compounds differentiate them—these different side chains also dictate how they are metabolized—transport, target tissue uptake, and excretion.
Vitamin K1 only comes in one form, phylloquinone. Vitamin K2, however, is a group of several menaquinones, though we only focus on a few: MK-4 (eggs, meat, liver) and long-chain menaquinones MK-7, MK-8, MK-9, and MK-10 (cheese, curd, sauerkraut, natto) 4.
Menaquinones are more heavily involved in blood coagulation than K1 and MK-4 and compared to K1, MK-7 has a longer half-life, meaning it exerts effects for longer. Studies also show that vitamin K2 affects bone health and cardiovascular function.
Why We Love Vitamin K
We’ve alluded to some benefits of vitamin K, but there are several roles this nutrient plays that make it an essential part of every diet 5-9:
- Supports bone health
- Reduces risk of osteoporosis
- Prevents vascular calcification (calcium buildup in the arteries)
- Enhances cardiovascular health
- May improve insulin sensitivity
- Promotes blood clotting
- May prevent damage to nerve cells (neuroprotective)
- Prevents neuroinflammation
How Long Does Vitamin K2 Stay In Your Body?
Have you ever wondered how long a nutrient stays in your body after you pop a pill?
With vitamin K2, it depends on what form you take, as different menaquinones have different half-lives; half-life refers to the time required for the removal of compounds.
Here are some of the half-lives of different menaquinones 10:
- MK-7: 3 days
- MK-9: 60 hours
- MK-4: <24 hours
Compare that to K1, which has a half-life of just 1-2 hours.
So, if you’re looking for maximum benefit and effect from your vitamin K2 supplement, it might be worth considering forms with a longer half-life.
Final Thoughts
The length of time vitamin K2 stays in your system largely depends on the form you’re taking. If you’re looking for optimal effects from your K2 supplement, consider something like Performance Lab D3+K2.
It’s an ultramodern supplement designed with nature-identical nutrients for maximum absorption and activities. One dose a day is all you need for optimal body-wide performance and protection.
References
- Booth SL. Roles for vitamin K beyond coagulation. Annu Rev Nutr. 2009;29:89-110.
- DiNicolantonio JJ, Bhutani J, O’Keefe JH. The health benefits of vitamin K. Open Heart. 2015;2(1):e000300.
- Beulens JW, Booth SL, van den Heuvel EG, Stoecklin E, Baka A, Vermeer C. The role of menaquinones (vitamin K₂) in human health. Br J Nutr. 2013;110(8):1357-1368.
- Sato T, Schurgers LJ, Uenishi K. Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women. Nutr J. 2012;11:93.
- Li J, Wang H, Rosenberg PA. Vitamin K prevents oxidative cell death by inhibiting the activation of 12-lipoxygenase in developing oligodendrocytes. J Neurosci Res. 2009;87(9):1997-2005.
- Presse N, Shatenstein B, Kergoat MJ, Ferland G. Low vitamin K intakes in community-dwelling elders at an early stage of Alzheimer’s disease. J Am Diet Assoc. 2008;108(12):2095-2099.
- Choi HJ, Yu J, Choi H, et al. Vitamin K2 supplementation improves insulin sensitivity via osteocalcin metabolism: a placebo-controlled trial. Diabetes Care. 2011;34(9):e147.
- Knapen MH, Schurgers LJ, Vermeer C. Vitamin K2 supplementation improves hip bone geometry and bone strength indices in postmenopausal women. Osteoporos Int. 2007;18(7):963-972.
- Shea MK, O’Donnell CJ, Hoffmann U, et al. Vitamin K supplementation and progression of coronary artery calcium in older men and women. Am J Clin Nutr. 2009;89(6):1799-1807.
- Mladěnka P, Macáková K, Kujovská Krčmová L, et al. Vitamin K - sources, physiological role, kinetics, deficiency, detection, therapeutic use, and toxicity. Nutr Rev. 2022;80(4):677-698.
