Vitamin K2 (MK-7)

vitamins

★★★★★

Fat-soluble vitamin critical for calcium metabolism. Directs calcium to bones and teeth while keeping it out of arteries. Often deficient in Western diets.

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Benefits

✓Bone mineralisation

✓Cardiovascular protection (reduces arterial calcification)

✓Works synergistically with Vitamin D3

✓Dental health

✓May reduce fracture risk

Dosage

Typical Dose

100-200mcg MK-7 daily

Upper Limit

500mcg daily

Timing

With a fat-containing meal, ideally with Vitamin D3

Forms & Bioavailability

MK-7 (Menaquinone-7)

High — long half-life (72hrs), preferred form

MK-4 (Menaquinone-4)

Lower — short half-life (6hrs), needs multiple daily doses

Side Effects

⚠Very safe at recommended doses

⚠No known toxicity

Interactions

⚡Warfarin/blood thinners — K2 can reduce anticoagulant effect. Consult doctor.

⚡Synergistic with Vitamin D3 — take together

⚡Does not interact with most supplements

Research Summary

Growing evidence for cardiovascular and bone health. The Rotterdam Study (4,800 participants) found K2 intake inversely associated with aortic calcification. MK-7 is the most studied form.

Compare Vitamin K2 (MK-7) with...

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The Bottom Line on Vitamin K2 (MK-7)

Vitamin K2 (MK-7) is well-researched with strong evidence supporting its primary benefits.It is most commonly used for bone mineralisation and cardiovascular protection (reduces arterial calcification). As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.

About Our Research

This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.

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Goal Guides for Vitamin K2 (MK-7)

See how Vitamin K2 (MK-7) can help with specific health goals:

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Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.