Health Guide

Geranylgeraniol

Geranylgeraniol (GG) is a naturally occurring nutrient found in our diet and produced within our bodies. It belongs to a family of compounds called isoprenoids. You might think of it as the direct 'fuel' your body uses to create Vitamin K2 (specifically MK-4) and Coenzyme Q10 (CoQ10). As we age or face stress, our natural production of GG declines. Supplementing with GG (often derived from the Annatto plant) helps support mitochondrial health, bone density, and healthy hormone function.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Conversion Efficiency: GG vs Dietary MK-4

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Bioavailability Score

Source Type →

Health Benefits & Sources

Why You Need It

Supports Bone Health: GG is a crucial building block for Vitamin K2, which helps direct calcium into your bones and away from your arteries.
Boosts Cellular Energy: It helps synthesize Coenzyme Q10, vital for mitochondrial function and energy production.
Hormonal Balance: Essential for the production of steroid hormones (like testosterone and cortisol).

Deep Dive

Geranylgeraniol acts as a direct precursor to vital molecules. Unlike other Vitamin K2 forms (like MK-7 from natto), GG converts directly into MK-4, the form most utilized for bone and hormone health. It also aids in 'mitophagy'—the recycling of worn-out mitochondria—which is vital for keeping your cells youthful and efficient. It is particularly beneficial for inhibiting osteoclasts (cells that break down bone), thus maintaining bone density.

Natural Food Sources

While GG is present in many foods, it is most concentrated in specific plants and fermented foods.

Food	Amount	Notes
Annatto Seeds	Very High	The most potent natural source (used for coloring/extracts).
Natto (Fermented Soy)	High	Rich in both GG and MK-7.
Spinach	Moderate	Contains GG in the leaves.
Citrus Fruits	Low-Moderate	Found in the peels and oils.

Supplementation

Dosage: While there is no official RDA, clinical studies typically use 100mg to 300mg daily.

Who Should Take It?

Post-menopausal women: To support bone density.
Aging adults: To counteract declining natural production.
Athletes: To support mitochondrial efficiency and recovery.

Top Food Sources

Annatto Extract

Best source for concentrated intake.

Natto

Fermented soy, also contains MK-7.

Spinach

Eat fresh or lightly cooked.

Lettuce

Dark leafy greens contain trace amounts.

Peanuts

Contains small amounts of isoprenoids.

Frequently Asked Questions

No. GG is a precursor (building block). Your body converts GG into Vitamin K2 (specifically the MK-4 form) to use it.

GG has a broader role. It supports K2, CoQ10, and hormone synthesis. Direct K2 supplements don't necessarily boost CoQ10 levels.

Most high-quality GG supplements are extracted from Annatto seeds, a natural source free from soy or allergens.

Bone and hormone changes take time. Consistent use for 3-6 months is usually recommended to measure benefits.

Safety & Side Effects

Geranylgeraniol is generally recognized as safe (GRAS) and is chemically identical to the compound found in nature.

Side Effects: Very rare. Mild digestive upset may occur if taken on an empty stomach.

Interactions: Because it supports Vitamin K2 synthesis, it may interact with blood thinners (like Warfarin). If you are on these medications, consult your doctor before adding GG to your regimen.

Scientific References

[1]Martyusheva, S. D., et al. (2022). 'Geranylgeraniol—A Review of a Neglected Vitamin K2 Form.' *Journal of Functional Foods*.
[2]Katsu-Yama, F., et al. (2017). 'The role of geranylgeraniol in bone metabolism.' *Biochemical and Biophysical Research Communications*.
[3]The Orthomolecular Medicine News Service (2021). 'Geranylgeraniol: The Missing Link in Vitamin K2 Metabolism.'