Vitamin K2 is a fat-soluble vitamin that regulates calcium balance, which plays a critical role in maintaining optimal scalp functions and healthy hair growth.
Learn how vitamin K2 benefits hair growth and discover how to maintain optimal levels to support healthy and resilient hair.
What is vitamin K?
Vitamin K is a fat-soluble vitamin that occurs in two primary forms: vitamin K1 and vitamin K2.
Both vitamins K1 and K2 regulate the production and activation of proteins involved in blood clotting, which is essential for maintaining effective wound healing and optimal circulatory health.
In addition to its role in blood clotting, vitamin K2 is associated with the movement of calcium within the body, including to bones and other tissues such as blood vessels, tendons, joints, and the scalp.
Because vitamin K2 is known to play a role in the body’s calcium management, it’s often discussed in the context of vascular and arterial health.
Research published in Open Heart confirms the potential role of vitamin K2 in heart health and summarizes, “Vitamin K2 serves an important role in cardiovascular health through regulation of calcium homeostasis.”1
Watch the video below to discover the top seven essential nutrients for hair growth.
Vitamin K2 benefits for hair
Vitamin K2 is involved in the regulation of certain proteins in the body, including matrix Gla protein (MGP), which interacts with calcium in the bloodstream. This process plays a role in how calcium is distributed to different tissues, including bones and teeth.
Balanced calcium distribution supports overall physiological function, and calcium imbalances may influence local scalp circulation and hair follicle functions.
Maintaining optimal vitamin K2 levels may support a healthy scalp and stimulate hair follicles, which can help promote hair growth and enhance overall hair shaft integrity.
Natural sources of vitamin K2
Some top vitamin K2 foods include egg yolks, butter, dairy products, organ meats, oily fish, and fermented foods such as kimchi, sauerkraut, natto, and kefir.
In addition, vitamin K2 is the only fat-soluble vitamin that can be produced by certain bacteria in the human gut, so increasing a diverse intestinal microflora with probiotic foods may play an essential role in supporting a healthy vitamin K2 status.
Fermented foods are almost always a rich source of vitamin K2 and probiotics, and a study published in The International Journal of Applied Pharmaceutics found that regularly consuming fermented vegetables and dairy products was associated with better hair health.2
When should you take vitamin K2?
The human body stores only small amounts of vitamin K, which can be rapidly depleted without adequate dietary intake, and research published in StatPearls suggests that up to 30 percent of adults may have insufficient vitamin K stores.3
For individuals who have difficulty obtaining sufficient vitamin K2 through diet alone, supplements may provide a convenient and safe way to support adequate intake.
Additionally, those with compromised digestive function may have reduced absorption of vitamin K2 from food sources and could consider supplementation to help maintain balanced levels.
Optimal vitamin K2 dosage to support hair growth
While more research is needed to establish the optimal vitamin K2 dosage to support healthy hair, most healthcare providers suggest a daily vitamin K intake of 120 mcg for men and 90 mcg for women.
Individuals with low vitamin K deficiency may require a higher intake to restore healthy levels, which should only be considered under the guidance of a healthcare professional.
Because vitamin K2 is a fat-soluble nutrient, it’s best taken with a meal that contains fat to support optimal absorption in the digestive system.
Does vitamin K2 interact with any medications?
Vitamin K2 can interact with certain medications, particularly those that affect blood clotting and blood thinning, such as warfarin and medications used to treat deep vein thrombosis.
There is also evidence that certain weight loss drugs and antibiotic medications can impair vitamin K absorption and increase the risk of deficiency.
If you are taking prescription medications and are considering taking vitamin K2, it’s vital to consult a healthcare provider or pharmacist to discuss the use of vitamin K supplements and the potential for drug interactions.
Key takeaways
Vitamin K2 benefits hair growth by supporting healthy calcium balance in the body, which plays a role in maintaining proper scalp circulation and the structural integrity of hair follicles.
Including vitamin K2-rich foods, such as natto, hard cheeses, egg yolks, and organ meats, may contribute to overall hair health by supporting strong, resilient hair shafts and a well-nourished scalp environment.
FAQ
1. Does vitamin K help your hair?
Vitamin K is involved in the body’s natural processes related to calcium regulation and distribution, including areas like blood vessels and the scalp. This supports healthy scalp circulation linked to healthy hair strands and optimal hair follicle functions.
2. How does vitamin K2 affect your hair?
Vitamin K2 is involved in the body’s natural calcium regulation processes, which may influence the overall environment of the scalp. A balanced scalp environment is important for maintaining healthy hair structure and appearance.
3. What happens when you start taking vitamin K2?
When you start taking vitamin K2, it participates in the body’s regulation of calcium, which promotes bone health, a balanced scalp environment, and hair follicle functions.
4. How much vitamin K2 is ideal for hair growth?
Most healthcare providers recommend a daily vitamin K2 intake of at least 120 mcg for men and 90 mcg for women.
5. What nutrients support hair health?
Several nutrients, including vitamins K2 and D3, zinc, and copper, help maintain hair follicle function and support healthy hair.
In addition, omega-3 fatty acids, vitamin C, and the vitamin B complex are important for overall skin and scalp health and contribute to maintaining standard hair structure and function.
