Vitamin K2 (MK-7)
Directs calcium to bones; synergistic with vitamin D3.
By Suplagen Team · Updated
What it is
Vitamin K2 (menaquinone-7) activates proteins that direct calcium into bones and away from arteries. Essential partner for vitamin D3 supplementation.
How it works
Activates osteocalcin (bone mineralization) and matrix Gla protein (prevents arterial calcification) via carboxylation.
What the evidence says
Moderate evidence for bone health; emerging evidence for cardiovascular protection via reduced arterial calcification.
How much to take
The catalog range is 100 to 200 mcg of MK-7 daily, and 200 mcg is the ceiling. MK-7 has a longer half-life than MK-4, so a single daily dose covers the day.
The evidence is moderate for bone health and emerging for arterial calcification. It's not a supplement that rewards high doses; the range exists to do one job alongside D3 and calcium.
When and how to take it
With a fat-containing meal, ideally the same one as vitamin D3; the catalog calls K2 essential for long-term D3 use.
It's the piece most people skip in the bone stack, and the piece that directs calcium where you want it.
Who should skip it
One interaction, and it's absolute: warfarin and other vitamin K antagonists, at high severity. K2 directly opposes them, so anyone on those drugs skips K2 entirely. No contraindicated conditions otherwise, and it's safe in pregnancy.
Safety Notes
- MK-7 form has longer half-life than MK-4. Essential if taking vitamin D3 long-term.
- warfarin / vitamin K antagonists: Vitamin K directly opposes warfarin's mechanism; AVOID or strictly monitor INR.
Timing With Other Supplements
- Vitamin D3 (Cholecalciferol): Synergistic pairing; D3 increases calcium absorption, K2 directs it to bones.
- Calcium (Supplemental): K2 helps direct calcium appropriately; beneficial combination.
Common questions
How much vitamin K2 should I take?
100 to 200 mcg of MK-7 daily with a fatty meal. 200 mcg is the ceiling.
Should I take K2 with vitamin D?
Yes, that's the whole point: D3 raises calcium absorption, and K2 helps deposit it in bone. Same meal, once daily.
Can I take K2 on warfarin?
No. It's a high-severity interaction; K2 works against vitamin K antagonists. Skip it entirely.