Vitamin K2
Also known as: Menaquinone, MK-4, MK-7, Menaquinone-7
The calcium traffic director that protects arteries and builds bone
Primary Benefit
Bone Density and Arterial Health
Standard Dose
90 to 200 mcg/day MK-7
Evidence
Certifications
Overview
Vitamin K2 (menaquinone) is a fat-soluble vitamin that activates proteins responsible for directing calcium to bones and teeth and away from soft tissues like arteries. It is distinct from K1 (phylloquinone), which governs blood clotting. K2 deficiency leaves these calcium-regulating proteins inactive, contributing to arterial calcification and osteoporosis simultaneously.
Benefits & Evidence
- Activates osteocalcin to bind calcium into bone matrix
- Activates Matrix Gla Protein (MGP) to prevent arterial calcification
- Works synergistically with vitamin D3 for bone and cardiovascular health
- May reduce fracture risk with long-term supplementation
- Supports dental health via carboxylated osteocalcin
Clinical Study Summaries
Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women
2013Osteoporosis International
MK-7 supplementation at 180 mcg/day for 3 years significantly improved bone strength and reduced age-related bone loss in post-menopausal women versus placebo.
View studyMenaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women
2015Thrombosis and Haemostasis
Daily MK-7 supplementation for 3 years activated MGP and significantly reduced age-related arterial stiffness, suggesting a cardiovascular protective role.
View studyRecommended Dosage
| Standard Dose | 90 to 200 mcg/day MK-7 |
| Minimum | 45 mcg/day |
| Maximum | 360 mcg/day |
| Timing | With a fat-containing meal for absorption |
Side Effects & Interactions
Who Should Consider It
Good candidates
- Anyone supplementing with Vitamin D3
- Post-menopausal women concerned about bone density
- People with risk factors for arterial calcification
- Those on high-calcium diets wanting to ensure proper calcium utilization
Use caution or avoid
- Those on warfarin or other vitamin K-antagonist anticoagulants without physician guidance