Vitamin K2

Dr. Rhonda Patrick Strongly Recommends — Triage Theory

Patrick provides the deepest scientific mechanism for K2 supplementation through her coverage of Dr. Bruce Ames' Triage Theory across two key presentations. She explains that vitamin K is 'triaged' by the body during scarcity — K1 is prioritized for blood clotting (immediate survival) while K2-dependent proteins that prevent arterial calcification and support bone mineralization go unfunded. She explicitly calls K2 a longevity vitamin and warns that warfarin blocks vitamin K recycling, worsening calcification risk. In her keynote Q&A, she directly endorses K2 supplementation.

…the magnesium levels in the obese which other people have done and have found that they are very deficient in magnesium and then give them magnesium to see if you can boost their DNA repair capacity so that's in the future another example of triage Theory which Bruce um and my colleague Joyce mccan have published a few years ago is Vitamin K so vitamin k um I mentioned earlier about 35% of the US population does not get adequate levels of Vitamin K Vitamin K is found also in green leafy plants because it's Vitamin K is required for the plants to photosynthesize which is the way they make energy so obviously plants are high…

▶ 12:00 · Rhonda Patrick at Orthomolecular Medicine Congress

2 more clips

• 14:15 · Bruce Ames on Triage Theory, Longevity Vitamins & Micronutrients (Guest: Bruce Ames)
• 05:08 · Rhonda Patrick at Orthomolecular Medicine Congress

Bryan Johnson Takes D3K2 Daily

Johnson includes a combined D3K2 supplement in his daily Blueprint stack. In his bone health video, he provides the clearest functional description of K2's role: vitamin D and K2 are 'the workers that facilitate calcium absorption and binding' to bones, using a construction metaphor where minerals are the concrete. He takes D3K2 alongside his other supplements including broccoli extract, astaxanthin, and ashwagandha.

2 more clips

• 02:02 · How Weak Are Your Bones? (Test & Fix)
• 02:37 · My Complete Anti-Aging Diet (ft. Steve Aoki) (Guest: Steve Aoki)

Dr. Mark Hyman Always Pairs D3 with K2

Hyman is the strongest K2 advocate, consistently pairing D3 with K2 across 4 videos. In his Ultimate Supplement Guide, D3+K2 is one of his top 3 foundational supplements alongside a multivitamin and fish oil. He recommends D3 'ideally with K2 and magnesium' as an optimized trio. He prescribes D3/K2 in personalized protocols for elite athletes and discusses it for bone and brain health through guest Dr. Terry Wahls. His framing is that D3 and K2 are inseparable — he never recommends D3 alone.

4 more clips

• 13:06 · The Ultimate Supplement Guide to Slow Aging (And The 3 to Start With)
• 10:07 · The Truth About Vitamin D & Warning Signs Your Body Is Deficient
• 20:11 · How To Use DIET & LIFESTYLE To Treat Multiple Sclerosis & CURE AUTOIMMUNE Disease | Dr. Terry Wahls (Guest: Terry Wahls)
• 12:20 · How Colin O'Brady Functions | Episode 2 (Guest: Colin O'Brady)

Should you take vitamin K2 with vitamin D3?

Yes — the three experts who cover K2 all pair it with D3. Hyman calls them inseparable and never recommends D3 alone; Johnson takes a combined D3K2 daily; Patrick explains that K2 directs the calcium D3 absorbs into bones rather than arteries. Attia omits K2 from his bone-health protocol and Huberman does not cover it.

What is the best form of vitamin K2 — MK-7 or MK-4?

MK-7 (menaquinone-7) is the most common supplemental form because it has a far longer half-life — days versus hours for MK-4 — so once-daily dosing keeps blood levels stable, while MK-4 needs several doses a day. The richest food source of K2 is natto, followed by hard cheeses, egg yolks, and grass-fed butter.

How much vitamin K2 should you take per day?

100–200mcg of MK-7 daily is the commonly cited supplemental dose. No expert names an exact K2 dose in the analyzed videos — Hyman and Johnson take it inside a combined D3/K2 supplement. There is no established RDA for K2 specifically; the 90–120mcg/day RDA covers total vitamin K.

Is vitamin K2 safe to take with blood thinners like warfarin?

No — anyone on warfarin or another vitamin K antagonist should not supplement K2 without physician supervision, because it can interfere with the medication and affect INR. Patrick notes that warfarin works by blocking vitamin K recycling, which is also why it worsens arterial calcification risk.

Why don't all longevity experts recommend vitamin K2?

Two of the five don't cover it: Attia deliberately omits K2 from his bone-health 'big three' (calcium, D3, magnesium) across 5+ episodes, and Huberman never mentions it. The likely reason is evidence maturity — K2's mechanism is well understood, but the clinical-outcome trials for fracture and cardiovascular reduction are still emerging, unlike the deeper evidence base for vitamin D or omega-3.