We updated our vitamin K article with recent research focused on bone and heart health.
Based on the evidence, it appears that getting plenty of vitamin K from food is good for bones, but research is mixed on the impact of vitamin K1 supplements on bone health.
In regards to vitamin K2 and bone health, most trials used pharmacological doses of vitamin K2 (much greater than what a meat-eater would consume through food) which doesn’t help us answer the question as to whether vegans are at a disadvantage by not having a dietary source of vitamin K2.
Some preliminary evidence suggests that vitamin K2 could reduce the risk of heart disease, but the research is mixed.
In summary, there remains a lack of research to support the claim that vegans are at a disadvantage compared to meat-eaters due to a lack of dietary vitamin K2.