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Vitamin

Vitamin K2 (MK-7)

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Vitamin K2 (MK-7). Long-half-life K2 — directs calcium to bone and away from arteries.

How it works. Cofactor for γ-glutamyl carboxylase — activates osteocalcin (bone) and MGP (artery protection).

What the research supports. 2 graded claims. Strongest: Reduces arterial stiffness in postmenopausal women (moderate).

How much to take. Typical dose: 100–200 mcg.

Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.

Stacking. Pairs well with Vitamin D3.

Common forms. Available as Capsule or softgel, Sublingual tablet or liquid, Methylated active form for sensitive individuals, Multivitamin matrix.

Key studies. 9 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Vitamin K2 (MK-7). Anecdotes are not medical advice.

Vitamin K2 (MK-7). Long-half-life K2 — directs calcium to bone and away from arteries.

Molecular structureC46H64O2 · 649.0 g/mol

What it is

Long-half-life K2 — directs calcium to bone and away from arteries.

Food sources

Whole-food sources (animal products for fat-soluble and B-complex vitamins; produce for water-soluble vitamins)Fortified foods (cereals, dairy, plant milks, nutritional yeast)Multivitamins or stand-alone supplements in synthetic or food-derived form

Goals

Bone HealthCardiovascular HealthHealthy Aging

How it works

Cofactor for γ-glutamyl carboxylase — activates osteocalcin (bone) and MGP (artery protection).

Pathways

  • Osteocalcin carboxylation
  • Matrix Gla Protein activation

Effects

  • ↓arterial stiffness in postmenopausal women decreases
  • +bone mineral density (with D3) supports

What the research supports

Reduces arterial stiffness in postmenopausal womenmoderate
Improves bone mineral density (with D3)moderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
100–200 mcg
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodWith fat
Best formMost evidence is based on the capsule or softgel form.
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Side effects & interactions

Common side effects

  • Vitamin K2 (MK-7) is generally well-tolerated at evidence-based doses
  • Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
  • Headache or transient fatigue reported by a small fraction of users

Serious

  • Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing

Medication interactions

Warfarinsevere

Antagonizes warfarin — avoid.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • Vitamin D3Directs the calcium D3 absorbs into bone.

Common forms

  • Capsule or softgel
  • Sublingual tablet or liquid
  • Methylated active form for sensitive individuals
  • Multivitamin matrix

Key studies

9 studies cited in total.

PubMed: Vitamin K2 (MK-7) — Reduces arterial stiffness in postmenopausal women ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Vitamin K2 (MK-7) and "Reduces arterial stiffness in postmenopausal women". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Vitamin K2 (MK-7) — Improves bone mineral density ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Vitamin K2 (MK-7) and "Improves bone mineral density". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Vitamin K2 (MK-7) — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Vitamin K2 (MK-7) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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