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Vitamin K2 & the Calcium Paradox: stop “misplacing” your calcium

By Roan Heming | Updated: 25th August 2025 | Reading time: 7~8 minutes

Most people are told to take calcium (and often vitamin D) for bones. Yet I keep meeting clients with decent calcium intake who still show bone loss on scans—while a clinician flags arterial calcification risk. That head-scratch moment has a name: the calcium paradox. The fix isn’t “more calcium”; it’s better calcium traffic control—and that’s where vitamin K2 earns its keep.

The short version

  • Vitamin D3 helps you absorb calcium.
  • Vitamin K2 helps you use calcium in the right places—into bones and teeth, away from arteries and soft tissues.
  • Without enough K2, two key proteins—osteocalcin (bones/teeth) and matrix Gla protein, MGP (blood vessels)—stay inactive, so calcium is more likely to end up where you don’t want it. (PMC, PubMed)

A quick word about the book & author

This idea was popularised for the general public by Vitamin K2 and the Calcium Paradox by Kate Rhéaume-Bleue, ND, a Canadian author and naturopathic doctor. She trained at the Canadian College of Naturopathic Medicine and has written extensively for lay readers on nutrition and bone/heart health. (Google Books, HarperCollins)

What the science actually says (kept simple)

1) Mechanism you can picture

  • Osteocalcin and MGP are vitamin-K-dependent proteins. K2 “switches them on” (carboxylation). Active osteocalcin helps lock minerals into bone/teeth; active MGP helps block calcification in arteries. (PMC, PubMed)

 

2) Population & clinical signals

  • In the Rotterdam Study, people eating more K2 (menaquinones) had less aortic calcification, lower CHD risk, and lower CVD mortality—K1 didn’t show the same signal. Observational, but important. (PubMed)
  • The blood marker dp-ucMGP (the inactive form of MGP) is consistently linked with more vascular calcification and higher CVD risk—useful for research context, not a routine NHS test. (PMC, atherosclerosis-journal.com)

 

3) Randomised trials (bones)

  • MK-7 (K2) for 3 years in post-menopausal women slowed the age-related decline in BMD and improved K-status in one well-known RCT. (PubMed)
  • But evidence isn’t one-way: another 3-year MK-7 trial (both groups also received vitamin D3 and calcium) did not show a BMD advantage vs placebo. Science evolves; context matters. (PubMed)
  • In Japan, high-dose MK-4 (menatetrenone, 45 mg/day)—a prescription-style dose—has reduced fractures in osteoporotic women across several trials (a different use-case than typical nutrition doses). (PMC, PubMed)

 

Bottom line from me: biology is solid; bone evidence is promising (not perfect), and the vascular story is encouraging but still building. Pairing D3 + K2 is a sensible, low-friction way to help calcium go to the right places.

Vitamin D3 and K2 matter all year (yes, even in summer)

In the UK, the NHS advises everyone to consider 10 µg (400 IU) vitamin D daily in autumn/winter. In spring/summer, many people make enough from sunlight—but not everyone (indoor workers, those who cover skin, or with darker skin may still need a supplement all year). (nhs.uk)

Meanwhile, keeping K2 steady—via food and/or a supplement—helps ensure calcium is directed properly whenever you’re absorbing more (from diet, supplements, or brighter months). Note: the commonly used MK-7 form hangs around longer in the blood (half-life in the ~2–3 days range), which is why once-daily dosing works well. (PubMed, PMC)

Food first (then supplement)

  • Best K2 foods: natto (the king), aged cheeses like Jarlsberg/Gouda/Edam, and some pasture-raised egg yolks/dairy (MK-4). A small RCT with Jarlsberg showed favourable changes in osteocalcin (a K-dependent bone marker). (PubMed)
  • If natto isn’t your vibe (fair!), a quality K2 (MK-7) supplement is an easy back-up.

How I stack this at HPH (safe & straightforward)

Daily, steady approach (most people)

Higher-dose vitamin D users (time-limited, supervised)

  • HPH Ultra Vitamin D3 + K 10K – designed for guided 10,000 IU D3 phases to correct low status; built-in K supports sensible calcium handling while you replete.
    → Shop HPH Ultra Vitamin D3 + K 10K

Coach’s safety note: If you’re on warfarin or another vitamin-K-antagonist anticoagulant, speak to your prescriber before using vitamin K. Keep D3 within evidence-based ranges unless a clinician advises otherwise (and re-test to personalise). (nhs.uk)

How to check your bone density in the UK (normal people’s guide)

1) Start with a fracture-risk check
Use the free FRAX calculator (choose UK) to estimate your 10-year fracture probability. If you already have a femoral-neck BMD from a scan, add it; if not, you can still run FRAX on clinical risk factors. (frax.shef.ac.uk)

 

2) Book a bone density scan if indicated
The standard test is a DEXA (also written DXA) scan—quick, painless, very low radiation. Your GP can refer you when risk is elevated; private options exist too. Results come as a T-score (normal, osteopenia, or osteoporosis) and are interpreted alongside age, fracture history, meds, etc. (not in isolation). (nhs.uk, theros.org.uk)

 

3) Know the basic UK guidance

  • Who gets scanned? Typically those >50 with risk factors or <50 with notable risks (e.g., fragility fracture, certain medications). (nhs.uk)
  • What do pros use? Clinicians follow NOGG guidance for assessment/treatment and use FRAX ± DEXA to decide on next steps. (nogg.org.uk)

Results to expect (and how we measure them)

  • Bones: Over months to years, we aim to stabilise or improve BMD and see healthy bone-turnover markers.
  • Vessels: We don’t claim magic, but K-dependent MGP activation is one way we help the body resist inappropriate calcification while you manage the big rocks (training, nutrition, sleep, bloods). (PubMed)

FAQs (I get these daily)

Is K1 from greens enough?
Great for normal clotting, but K2 is the form most associated with bone and vascular tissues. I coach clients to get both. (PMC)

 

Do I still need K2 if I don’t take calcium?
Yes—K2 is about directing the calcium you absorb from food and D3, not just tablets. It’s a “traffic warden,” not a calcium booster. (PMC)

 

How long do you think I should notice anything?
This isn’t a stimulant. Think 8–12 weeks for vitamin D status checks and months to years for bone metrics (depending on your baseline and plan). (nhs.uk)

Coach’s take-home

If you’re serious about bone strength, dental health, and a calmer vascular story over decades, don’t run a calcium + D plan without the K2 traffic warden. Prioritise K2-rich foods, pair your D3 intelligently with K2, and personalise with simple testing and review.

When you’re ready, I’ve built the two simplest tools for you:

If you want my eyes on your current stack or bone/vascular labs, drop me an email at info@humanhubltd.co.uk, and we’ll map it out.

 

References

  1. Mechanism—bones & vessels:
    Gundberg CM. Adv Nutr. Osteocalcin needs vitamin K-dependent carboxylation to function in bone. (PMC)
    Schurgers LJ. Thromb Haemost. MGP is a vitamin-K-dependent inhibitor of vascular calcification. (PubMed)
  2. Observational—heart & arteries:
    Geleijnse JM et al. The Rotterdam Study: higher dietary K2 intake linked with less CHD and less aortic calcification. J Nutr. 2004. (PubMed)
    Roumeliotis S et al. Review: inactive MGP (dp-ucMGP) associates with vascular calcification and mortality. Int J Mol Sci. 2019. (PMC)
    Willeit K et al. dp-ucMGP linked to incident CVD and all-cause mortality. Atherosclerosis. 2022. (atherosclerosis-journal.com)
  3. Randomised trials—bone outcomes:
    Knapen MHJ et al. 3-year MK-7 improved K-status and slowed BMD decline in post-menopausal women. Osteoporosis Int. 2013. (PubMed)
    Rønn SH et al. 3-year MK-7 (with D3 + calcium given to both groups) showed no BMD difference vs placebo. Osteoporosis Int. 2021. (PubMed)
    Iwamoto J (review). High-dose MK-4 (45 mg/day) reduces fractures in Japanese trials (pharmacological context). Nutrients. 2014. (PMC)
  4. Food sources & markers:
    Lundberg HE et al. Jarlsberg cheese intake increased osteocalcin vs control cheese—supports K2-rich foods. BMJ Nutr Prev Health. 2022. (PubMed)
  5. UK-specific vitamin D guidance (year-round context):
    NHS: everyone should consider 10 µg (400 IU) D in autumn/winter; some groups should take it all year. (nhs.uk)
  6. MK-7 half-life (why once-daily works):
    Schurgers LJ et al. MK-7 has a longer half-life and keeps vitamin-K-dependent proteins active more consistently. Blood. 2007. (PubMed)
    Mladěnka P et al. Review of K kinetics: MK-7 ~3-day half-life vs hours for K1. Nutrients. 2021. (PMC)
  7. Bone density—how to test (UK):
    NHS explainer on DEXA (what it is, who gets it, what results mean). (nhs.uk)
    Royal Osteoporosis Society guide to DXA and interpreting T-scores in context. (theros.org.uk)
    NOGG summary: UK guideline framework clinicians use for bone assessment/treatment. (nogg.org.uk)
    FRAX (University of Sheffield): free tool for 10-year fracture risk (UK model available). (frax.shef.ac.uk)

General information only; not medical advice. If you take anticoagulant medication (e.g., warfarin) or have relevant medical conditions, consult your clinician before using vitamin K. Keep vitamin D within safe ranges unless otherwise advised, and re-test to personalise.

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My Simple 7-Day Performance Reset

Back-to-Strength: My Simple 7-Day Performance Reset (Evidence-Backed)

By Roan Heming | Updated: 19 August 2025 | Reading time: ~8 minutes

When routines wobble (holidays, heat, late nights), performance drops in predictable ways: sleep gets messy, protein dips, hydration slips, joints grumble. The fix isn’t a 12-week overhaul; it’s one focused week that resets your baselines and reminds your body what “good” feels like. Below is the exact 7-day reset I use with clients—and myself—plus the why behind each lever and how to stack supplements intelligently (not excessively).

What you’ll do for 7 days

  • Protein baseline: 25–35 g per meal, 3 meals/day (top up with HPH PaleoBeef Bone Broth Protein if short).
  • Hydration: 2–3 L water daily; add a pinch of salt pre-training or use an electrolyte if you’re a salty sweater.
  • Training cadence: 2 strength, 1 conditioning, 1 long walk (60–90 min).
  • Sleep anchor: Lights out 22:30; screens off 60 min before bed.
  • Meal rhythm: 3 meals + 2 fruit snacks; pack veg into meals 2 & 3.
  • Move more: 8–10k steps; 10 min mobility post-session.

These six behaviours cover 90% of what drives energy, body comp, and training quality in a normal week.

Why it works (the evidence, simply)

 

1) Protein: hit the per-meal trigger, not just daily totals

Muscle protein synthesis is dose-responsive per meal and plateaus once you hit roughly 0.4 g/kg/meal (that’s ~30–40 g for most). Spread across the day, that lands you in the sweet spot of ~1.6 g/kg/day for strength and hypertrophy when you’re training. If you’re under on a meal, plug the gap with a clean protein source—bone broth protein is an easy, low-lactose option. (PMC, PubMed)

Coach note: If you’re 75 kg, target ~30 g per meal (breakfast, lunch, dinner). On heavy days, add a shake or bone broth with breakfast or post-training.

2) Hydration & sodium: not just water

Hydration needs jump with heat, intensity, sweat rate, and duration. Starting euhydrated and including sodium around longer/hot sessions improves fluid retention and reduces hyponatraemia risk—particularly for heavy sweaters or sessions >60–90 minutes. Practical guide: weigh in/out on a hot day; replace ~150% of losses over the next 2–4 hours and include electrolytes. (PubMed, PMC)

Coach note: A simple pinch of salt in pre-training water works. If you see salt rings on your kit, you’re likely a salty sweater.

3) Sleep: cheap performance gains

Extending sleep (even by 45–60 minutes/night) can improve sprint performance, accuracy, reaction time, mood and daytime alertness. In athletes, sleep extension improved on-court measures after several weeks—small, real improvements that compound across training blocks. (PMC)

Coach note: Protect the last hour of the day: dim lights, phone away, magnesium (see below), same lights-out time.

4) Collagen support for tissues that take a beating

If you’ve had cranky tendons/ligaments, consider 15 g collagen/gelatin + 50 mg vitamin C ~45–60 min pre-loading (skips, jumps, light plyos). This protocol increased markers of collagen synthesis in a controlled trial—useful during return-to-run/lift phases. (PubMed)

Coach note: This is in addition to your daily protein, not a replacement.

Smart supplementation (keep it tight)

I’m not a “more is better” coach. Start with food, then add 2–3 targeted products that match your goals and bloods. The stack below pairs with the reset and has decent evidence behind it.

Omega-3 (EPA/DHA): recovery and soreness

Doses around 2–3 g EPA+DHA/day in studies can help reduce post-exercise muscle soreness and markers of muscle damage, with some improvements in recovery. Nice to have during higher training loads or if your fish intake is low. (PMC, PubMed)

HPH pick: Omega-3 Ultra with your largest meal.

Magnesium (bisglycinate): sleep quality & wind-down

In populations with poor sleep, magnesium has improved sleep efficiency and latency. I like bisglycinate for tolerance; typical 200–400 mg elemental 60–90 min before bed. If you already sleep well, treat it as optional. (PMC)

HPH pick: Magnesium Bisglycinate as part of the bedtime ritual.

Multivitamin (insurance when intakes are patchy)

Athletes can develop micronutrient gaps during high-load or low-energy availability phases (iron, D, calcium risk, especially in some groups). A broad-spectrum multi with meals can cover the bases while you fix diet quality. This aligns with consensus guidance: assess needs first; supplement where there’s a rationale. (PMC, British Journal of Sports Medicine)

HPH pick: Bio-Avail Multivitamin at breakfast.

Vitamin D3 (+K): winter primer, check bloods

Vitamin D status matters for bone and muscle. For immunity, older IPD meta-analyses suggested a small protective effect against acute respiratory infections with daily/weekly dosing, especially if deficient; newer analyses are mixed. Bottom line: test, correct deficiency, and avoid mega-boluses. (PubMed, Frontiers)

HPH pick: Vitamin D3 + K Complex with food (dose guided by bloods).

Protein (PaleoBeef Bone Broth)

Use bone broth protein to reliably hit 25–35 g/meal without adding lactose or gums. Protein supplementation enhances strength and hypertrophy when total daily intake is otherwise low. (PubMed)

HPH pick: HPH PaleoBeef Bone Broth Protein post-training or with breakfast.

The 7-Day Plan

Training (choose simple, repeatable work):

  • Day 1 – Strength A: Lower-body hinge + push + accessories (40–50 min)
  • Day 2 – Long walk: 60–90 min easy pace (Easy breathing)
  • Day 3 – Strength B: Lower-body squat + pull + accessories (40–50 min)
  • Day 4 – Conditioning: 8–12 × 45 s work / 75 s easy (bike/row/run)

If you’d like a more personal training plan, feel free to let me know. Email me at info@humanhubltd.co.uk

Nutrition anchors every day:

  • Breakfast: 30–35 g protein (eggs/meat + fruit/berries). If short, add bone broth.
  • Lunch & Dinner: palm-sized protein, two fistfuls of veg, olive oil/butter; carbs to match training.
  • Snacks: 2 pieces of fruit; optional yoghurt (sheep/goat) or a small handful of nuts.

Sleep & recovery:

Lights out at 22:30, phone away after 21:30, 10 min mobility post-session.

If tendons are niggly: 15 g collagen/gelatin + 50 mg vitamin C 45–60 min before easy jumping/skipping on 3 of the days. (PubMed)

FAQs

Do I need all the supplements?

No. Pick 2–3 that solve a real problem (sleep, soreness, low fish intake, tested vitamin D insufficiency). This mirrors the IOC consensus: target use with evidence, avoid kitchen-sink stacks. (British Journal of Sports Medicine)

How much salt is “a pinch”?

Start with a small pinch (⅛–¼ tsp) in 500–750 ml water pre-training if you’re a salty sweater or training hot/long. Endurance events may need measured sodium strategies—evidence supports including sodium to aid fluid retention and reduce hyponatraemia risk. (PubMed, PMC)

What if I miss a day?

You didn’t break the reset. Resume the very next meal/sleep block.

Recommended HPH products (hand-picked)

HPH PaleoBeef Bone Broth Protein – hit that 25–40 g/meal target.

HPH Omega-3 Ultra – cover EPA/DHA if fish intake is low.

  • HPH Magnesium Bisglycinate – bedtime wind-down.
  • HPH Bio-Avail Multivitamin – short-term cover while you improve diet quality.
  • HPH Vitamin D3 + K Complex – dose to bloods, especially in darker months.

References

  1. Protein distribution & totals: Schoenfeld et al. 2018; Morton et al. 2018; Hudson et al. 2020. (PMC, PubMed)
  2. Hydration & sodium: ACSM Position Stand 2007; Review on sodium in athletes 2022. (PubMed, PMC)
  3. Sleep extension & performance: Mah et al. 2011. (PMC)
  4. Collagen/gelatin + vitamin C for connective tissue: Shaw et al. 2017. (PubMed)
  5. Omega-3 & recovery: Fernández-Lázaro et al. 2024; Makaje et al. 2024. (PMC, PubMed)
  6. Micronutrients in athletes (context) & supplement prudence: Peeling et al. 2023; IOC Consensus 2018. (PMC, British Journal of Sports Medicine)
  7. Vitamin D (performance/immunity nuance): Wyatt et al. 2024; Martineau et al. 2017; mixed newer findings. (PubMed)
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Q&A By Roan – Fat Loss This Summer!

This month, we look at some body fat-burning strategies and health-supporting minerals to help you improve your fat loss this summer.

As discussed in many articles, fat loss is not a quick fix. Using the right supplements along a fitness routine can improve your training and increase fat loss while building endurance and becoming stronger.

Read more

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Q&A By Roan: Improving Your Sleep!

This month, we look at some slumber strategies and health-supporting minerals to help you improve your sleep. You probably know how essential sleep is to your health and wellbeing.

As discussed in many articles, sleep is the first one out of the three things I look at to help get faster results with my clients in their health and performance.

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Not Feeling Sharp? That Memory Of Yours Finding It Hard To Recall?

Hi,

Did you know, though, that with the right vitamins and minerals, you can improve your mental prowess, combat stress and feel energised enough to get back into action?

Read more

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