Vitamin K2 for Bone Health in Menopause-Do You Really Need It?

If you’ve spent any time thinking about bone health in menopause, you’ve probably heard a lot about calcium and vitamin D.

But there’s another nutrient that rarely gets much attention in bone conversations—even though it quietly helps the whole system work better: Vitamin K2.

It isn’t a “foundation” nutrient like calcium or protein. You don’t build bone from it. Instead, it works more like a behind-the-scenes helper—making sure calcium gets where it needs to go and that vitamin D can actually do its job.

Let’s look at where vitamin K2 fits into the bigger picture of bone health in menopause, how much you need, and where you get it.

How Much Vitamin K Do You Need?

According to Osteoporosis Canada, the current recommendation for vitamin K is 90 micrograms (mcg) per day.

This includes both food and supplements combined.

Most of us can meet this target through food alone, especially with regular intake of green vegetables and a varied diet. For many women, supplementation is not necessary to meet basic vitamin K needs.

But here’s where vitamin K can feel confusing, because official recommendations are based on vitamin K for blood clotting—not specifically for bone health.

Is all Vitamin K the same?

No, not all vitamin K is the same; there are two main forms

• Vitamin K1(phylloquinone) is found mostly in leafy green vegetables and plays a key role in blood clotting.
• Vitamin K2 (menaquinones)is found fermented foods (natto, sauerkraut) and animal products (cheese, eggs, liver). It plays a role in bone and heart health.

When people talk about vitamin K for bones, they are usually talking about vitamin K2, not K1.

Why Vitamin K2 Matters More After Menopause

After menopause, the way your body handles bone changes. As estrogen declines:

• Bone breakdown speeds up
• Bone rebuilding slows down
• And calcium moves through the system differently than it used to

This is where vitamin K2 becomes important.

It helps guide the calcium into your bones, where it’s actually needed.

In simple terms:

• Calcium provides the building material
• Vitamin D helps you absorb calcium
• Vitamin K2 helps lock calcium into bone

Without enough vitamin K2, calcium can still circulate in the body—but not all of it gets anchored where you want it most: in the skeleton.

Food Sources of Vitamin K2

Vitamin K2 is found in much smaller and more variable amounts than vitamin K1. The most reliable food sources include:

• Natto (fermented soybeans)
• Aged cheeses (like Gouda, Edam, Brie)
• Egg yolks

So while food contributes, for most of us it’s harder to reliably and consistently meet K2 intake through diet alone.

How much Vitamin K2 should I have for Bone Health?

While vitamin K2 does play a role in directing calcium into bone, there is no officially established intake range for K2 specifically for osteoporosis prevention or treatment the way there is for calcium or vitamin D.

That said, most over-the-counter bone-support supplements provide vitamin K2 in the range of 90–200 micrograms (mcg) per day, often in combination with vitamin D and calcium.

One small study in post menopausal women found that taking 90 mcg of vitamin K2 had significantly less bone loss at the hip than those taking a lower dose or none at all.

In my practice, I usually recommend range of about 90–120 mcg per day for women who choose to supplement.

When you look at a vitamin K2 supplement label, you’ll usually see one of these two forms:

MK-7

• The most common form in bone health supplements
• Long acting (stays active in the body longer)
• Typically taken once per day
• This is the form I most often see—and most often recommend—for simplicity and consistency

MK-4

• A shorter-acting form
• Leaves the bloodstream more quickly
• If used, it may be better taken in divided doses

How Do I Know If I Should take a Vitamin K2 supplement?

Most women can meet basic vitamin K needs through food alone—especially if they regularly eat leafy greens. But when it comes to vitamin K2 for bone health, there are a few situations where supplementation may be worth discussing with your healthcare provider:

You may want to consider K2 supplementation if you:

• Have a strong family history of osteoporosis or fractures
• Have a personal history of osteopenia or osteoporosis
• Have a digestive condition that affects fat absorption (such as Crohn’s disease, celiac disease, or chronic gut inflammation)
• Have used long-term antibiotics, which can reduce the gut bacteria that help produce some forms of vitamin K

Important safety note: If you take blood thinners (especially warfarin), you should not start vitamin K supplements without medical supervision, as vitamin K directly affects how these medications work.

Strong bones in menopause are still built on the basics—calcium, vitamin D, and strength training.

Vitamin K2 doesn’t replace any of those. Instead, it works quietly in the background, helping your body use the calcium you’re already getting more efficiently.

For some women—especially those with a personal or family history of bone loss, digestive challenges, or long-standing low intake—K2 can be a helpful addition.

Other nutrients you may want to consider for bone health:

• Protein
• Calcium and Vitamin D
• Magnesium and Zinc
• Fiber