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Vitamin

Vitamin K2

Also known as: Menaquinone-7, MK-7, Vitamin K2 (MK-7), natto-derived K2

A
Evidence

Vitamin K2 (MK-7) is a long-chain menaquinone that activates bone and vascular proteins involved in calcium regulation, supporting bone mineralization and cardiovascular health. MK-7 from plant sources like chickpea offers improved bioavailability and longer tissue half-life compared to K1.

Primary uses

  • Bone density
  • Cardiovascular health
  • Calcium metabolism
  • Dental health
  • Bone health
  • Brain health
  • Hormone support
  • Bone health and mineralization
  • Arterial calcification prevention
  • Osteocalcin activation
  • Vascular calcification prevention
  • Arterial elasticity support

How it works

  • Activates osteocalcin (bone mineralization protein)
  • Activates matrix Gla protein (vascular health)
  • γ-carboxylation of vitamin K-dependent proteins
  • Directs calcium to bone, away from soft tissues

Dosage

Typical range
45–180 mcg daily
Timing
With meals containing dietary fat
With food
Essential—fat-soluble vitamin; absorption enhanced with dietary lipids
Duration
Bone mineralization benefits may require 6–12 months of consistent use; vascular benefits similarly require long-term intake
Special populations
Pregnant and breastfeeding women should maintain adequate K2 intake (safe at typical supplemental doses). Caution in those on warfarin or other vitamin K antagonists—consult physician before supplementing.

Forms

  • Softgel
  • Combined D3+K2
  • Capsule
  • Menaquinone-7 (MK-7)· 70/100
  • Natto-derived K2· 70/100
  • Menaquinone-7 (chickpea-derived fermentation)· 70/100
  • Oil-based suspension· 70/100
  • MK-4 (menaquinone-4)· 70/100
  • Menatetrenone· 70/100

Safety

Contraindications

  • Warfarin and other vitamin K antagonists—high-dose supplementation may reduce drug efficacy; consistent intake is preferred over variable intake

Known interactions

Evidence notes

Strong RCT and observational evidence, particularly for bone density and fracture risk reduction; good evidence for vascular calcification prevention. MK-7 form shows superior bioavailability and half-life (2.5 days) compared to MK-4 or vitamin K1. EPIC-Norfolk and other large cohort studies support cardiovascular benefits.

Grade A: Multiple well-designed human trials support the main claims.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.