Vitamin K2 (MK-7)
The essential vitamin that directs calcium to bones and away from arteries.
Also known as: Menaquinone-7
Overview
Vitamin K2, particularly the long-lasting menaquinone-7 (MK-7) form, is a fat-soluble vitamin that plays a critical role in calcium metabolism. It activates two key proteins: osteocalcin, which helps to bind calcium into the bone matrix, and matrix Gla protein (MGP), which helps to prevent calcium from depositing in arteries and soft tissues. This dual action makes it essential for both bone density and cardiovascular health.
Key Benefits
Promotes Bone Mineralization
Activates osteocalcin, the protein responsible for depositing calcium into bones.
Inhibits Arterial Calcification
Activates Matrix Gla Protein (MGP), which prevents calcium from building up in artery walls, maintaining their elasticity.
Synergistic with Vitamin D
Works together with Vitamin D, which increases calcium absorption, to ensure that absorbed calcium is properly utilized.
Dosage & How to Take
A daily dose of 90-180 mcg is commonly recommended for general health.
| Purpose | Dose | Notes |
|---|---|---|
| Bone Health | 180 mcg/day | Studies on bone density often use this dose. |
| Cardiovascular Health | 90-360 mcg/day | Higher doses may be used for targeting arterial stiffness. |
Best Time to Take
Take with a meal that contains fat for optimal absorption.
With or Without Food
Yes, with a fatty meal.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Menaquinone-7 (MK-7) | High | Overall bone and cardiovascular health due to its long half-life (2-3 days). | Often derived from fermented soybeans (natto) or chickpeas. |
| Menaquinone-4 (MK-4) | Low | May have specific benefits but has a very short half-life (a few hours), requiring multiple daily doses. | Often synthetic. |
Side Effects & Safety
Common
- None reported at standard doses.
Rare
- None known.
Contraindications
- Individuals taking anticoagulant drugs like Warfarin (Coumadin) should consult their doctor, as Vitamin K can interfere with the drug's efficacy.
Interactions
Vitamin K antagonizes the effect of Warfarin, potentially increasing clotting risk.
Scientific Research
Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women
A daily 180 mcg dose of MK-7 for three years significantly improved vitamin K status and decreased the age-related decline in bone mineral density and bone strength.
Food Sources
Products With Vitamin K2 (MK-7)
1 product in our database contains this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.