Vitamin K2 (MK-7)
Also known as: menaquinone-7, vitamin K2, MK-7
Recommended Dosage
100–200 mcg
Vitamin K2 (menaquinone-7) plays a crucial role in calcium metabolism by activating proteins that direct calcium to bones and teeth while keeping it out of soft tissues and arteries. It's the essential partner to Vitamin D3 — without adequate K2, the increased calcium absorption from D3 may end up in arteries rather than bones. Most people are deficient because K2 is found mainly in fermented foods like natto, hard cheeses, and certain organ meats.
TL;DR: Directs calcium to bones and teeth, away from arteries. Essential when supplementing Vitamin D3.
Quick Facts
Evidence
Grade B
Studies
2
Interactions
1
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
Directly counteracts warfarin. INR monitoring required. Contraindicated without supervision.
Important Notes
- Essential partner for Vitamin D3
- Directs calcium to bones instead of arteries
- Very safe; no known toxicity at supplemental doses
Clinical Evidence (2 studies)
MK-7 supplementation improves arterial stiffness and bone strength
Knapen MH et al. (2013) — Osteoporos Int
Improved arterial stiffness and bone strength markers in postmenopausal women
View on PubMedMenaquinone-7 and arterial stiffness
Knapen MH et al. (2015) — Thromb Haemost
Improved arterial stiffness and reduced age-related vascular calcification
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Vitamin K2 (MK-7).
Omega-3 Fish Oil
Grade AEssential fatty acids with strong evidence for cardiovascular and mental health. EPA-dominant for mood; triglyceride form for absorption.
Vitamin E
Grade BFat-soluble antioxidant important for cell membrane protection, immune function, and skin health. Moderate doses (200-400 IU) appear safe and beneficial. High doses (>400 IU) linked to increased mortality risk in meta-analyses. Choose mixed tocopherols and natural forms.
Vitamin D3
Grade AEssential hormone precursor. Most people in northern latitudes are deficient. Strong evidence for immunity, bone health, and mood.
Related Supplements
Omega-3 Fish Oil
Grade A — Strong EvidenceEssential fatty acids with strong evidence for cardiovascular and mental health. EPA-dominant for mood; triglyceride form for absorption.
Vitamin E
Grade B — Moderate EvidenceFat-soluble antioxidant important for cell membrane protection, immune function, and skin health. Moderate doses (200-400 IU) appear safe and beneficial. High doses (>400 IU) linked to increased mortality risk in meta-analyses. Choose mixed tocopherols and natural forms.
Vitamin D3
Grade A — Strong EvidenceEssential hormone precursor. Most people in northern latitudes are deficient. Strong evidence for immunity, bone health, and mood.
CoQ10 (Ubiquinol)
Grade A — Strong EvidenceCritical for mitochondrial energy production. Q-SYMBIO trial showed 43% cardiovascular mortality reduction in heart failure. Depleted by statins.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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