Brad Stanfield on Vitamin K2
16 episodes · 34 references · 2021–2025
- Stanfield takes vitamin K2 (MK7 form) daily at 90–120 mcg, citing evidence for bone strength and cardiovascular health. - He highlights K2's role in activating GLA proteins that direct calcium to bones and away from arteries, supported by multiple RCTs and meta-analyses. - No stopped-taking references exist; cautions are limited to warfarin interactions and mixed results in severe aortic calcification.
Consumption
- Takes 90–120 mcg of vitamin K2 daily in the MK7 form, with his dose varying across videos as evidence evolved. - Included K2 as a core component when designing his own multivitamin formulation alongside vitamin D, zinc, and magnesium. - Prefers a lower 90 mcg dose while awaiting further research, though has also reported taking 120 mcg.
Benefits
- K2 activates GLA proteins that keep calcium in bones rather than blood vessels, supported by a 3-year RCT showing improved arterial stiffness with MK7. - A 2013 study showed 180 mcg MK7 significantly improved bone density preservation in post-menopausal women, especially in lower back and hip. - Observational data links higher dietary K2 intake to lower heart disease rates, and a recent study found K2 supplements reduced existing arterial plaque.
Best Practices
- Recommends MK7 form specifically because it has the highest absorption, greatest bioavailability, and longest half-life in the body. - Doses discussed range from 90–180 mcg daily, with Stanfield personally favoring 90–120 mcg. - Pairs K2 with vitamin D supplementation for synergistic bone and cardiovascular support.
Cautions
- Warns of important interactions with blood thinners, especially warfarin — advises consulting a doctor before starting K2. - A 2-year trial of MK7 plus vitamin D failed to reduce progression of severe aortic valve calcification. - A 2009 study using mega-dose 45 mg K2 with calcium and vitamin D showed no bone density improvements, and Stanfield advises against mega-dosing beyond RDI.
“There's one that's got the strongest evidence and is the reason why I take 90 micrograms of vitamin K2.”
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“I also take 1,000 units of vitamin D as well as 120 micrograms of vitamin K2 to optimize my bone strength.”
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“If you want to know why I take vitamin K2, make sure to check out this next video here.”
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“I was sick of having to manage all of these different supplements I was taking: zinc, magnesium, vitamin K2, small dose of vitamin B3.”
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“I also wanted to take a supplement that included vitamin K2.”
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“And then we need Vitamin K2 to ensure that calcium goes to where it's needed, as in our bones and our teeth.”
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“There was less coronary artery calcification in the group that took vitamin K1 compared to the control.”
Vitamin K2 Benefits in Human Studies
“They saw significant improvements and how the bones stay strong as people get older, particularly in the lower back and hip bones.”
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“Overall, vitamin K2 is needed to activate a group of proteins called GLA proteins. These GLA proteins make sure that the calcium stays in our bones as opposed to our blood vessels.”
Vitamin K2 GAME-CHANGING Human Study
“Healthy post-menopausal women who took 180 micrograms of the MK7 version of vitamin K2 saw their bone mineral density decrease at a slower rate compared to the placebo group.”
Vitamin K2 Benefits in Human Studies
“I chose the MK7 version because it's the most efficiently absorbed and it's got the greatest bioavailability. It's also got the longest half-life, meaning that it stays in the body longer.”
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“I chose the MK7 version of vitamin K2 because out of all of the other versions, it's the most efficiently absorbed and exhibits the greatest bioavailability.”
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“I use the MK7 version and I take around 120 micrograms every day. I do this because there is some data to suggest that it helps to strengthen the bones.”
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“Currently there's no evidence that mega dosing any of these vitamins or minerals offers further benefits beyond reaching the recommended daily intakes.”
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