Vitamin K-2 (MK-7, from Natto)
An essential vitamin for bone and cardiovascular health, derived from fermented soybeans.
Also known as: Menaquinone-7
Overview
Vitamin K2 in the form of MK-7 is a highly bioavailable form of Vitamin K. It is naturally found in high amounts in natto, a traditional Japanese dish of fermented soybeans. Vitamin K2 plays a crucial role in directing calcium to the bones and away from the arteries, thereby supporting both skeletal and cardiovascular health.
Key Benefits
Promotes Bone Health
Vitamin K2 activates osteocalcin, a protein that helps bind calcium to the bone matrix, improving bone density and reducing fracture risk.
Supports Cardiovascular Health
It activates Matrix GLA protein (MGP), which helps prevent calcium from depositing in the arteries, a major risk factor for heart disease.
Aids in Blood Clotting
Vitamin K is essential for the synthesis of several proteins involved in the blood clotting cascade.
Dosage & How to Take
The optimal dose of Vitamin K2 MK-7 can vary, but a daily intake of 90-120 mcg is generally recommended for adults.
| Purpose | Dose | Notes |
|---|---|---|
| General Health | 90-120 mcg/day | Sufficient for most adults. |
| Bone Health Support | 180-360 mcg/day | Higher doses may be beneficial for individuals with osteoporosis. |
Best Time to Take
Take with a meal that contains fat to enhance absorption.
With or Without Food
Yes, with a fatty meal.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| MK-7 from Natto | High | Overall health | This is the most bioactive and long-lasting form of Vitamin K2. |
| MK-4 | Low | Specific applications | Has a much shorter half-life than MK-7 and requires multiple daily doses. |
Side Effects & Safety
Common
- None at recommended doses
Rare
- None known
Contraindications
- Individuals taking blood-thinning medications (e.g., warfarin) should consult their doctor before supplementing with Vitamin K.
Interactions
Vitamin K can interfere with the effectiveness of warfarin. Dose adjustments may be necessary.
Scientific Research
Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women
Supplementation with 180 mcg of MK-7 per day significantly improved vitamin K status and decreased the age-related decline in bone mineral density.
Menaquinone-7 supplementation to reduce vascular calcification in patients with coronary artery disease
MK-7 supplementation was associated with a decrease in the progression of coronary artery calcification.
Food Sources
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.