Vitamin K2 MK-4
vitamins
Vitamin K2 MK-4 is a fat-soluble vitamin essential for bone mineralisation, cardiovascular health, and protein activation. It works synergistically with vitamin D and calcium to support skeletal integrity and arterial flexibility. MK-4 is the primary form of K2 found in animal-derived foods and is readily utilised by the body.
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Benefits
Dosage
Typical Dose
45-180 mcg daily
Upper Limit
360 mcg daily
Timing
With fat-containing meals for optimal absorption
Forms & Bioavailability
MK-4 powder
High (85-90%)
MK-4 capsule
High (80-90%)
MK-4 tablet
Moderate-High (75-85%)
Side Effects
Interactions
Research Summary
Clinical evidence supports K2 MK-4's role in bone health, with studies demonstrating improved bone mineral density and reduced fracture risk in postmenopausal women. Research indicates MK-4 activates matrix Gla protein, which prevents vascular calcification and supports endothelial function. Long-term human studies confirm safety and efficacy at supplemental doses for skeletal and cardiovascular support.
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The Bottom Line on Vitamin K2 MK-4
Vitamin K2 MK-4 is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports bone mineralisation and density and promotes arterial flexibility and cardiovascular health. 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-4
See how Vitamin K2 MK-4 can help with specific health goals: