Menaquinone-7 (Vitamin K2 MK-7)

Growing evidence for bone and cardiovascular health. Particularly important when supplementing vitamin D and calcium. MK-7 is superior to MK-4 in bioavailability and half-life.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

MK-7 has a half-life of ~72 hours versus ~1 hour for MK-4, allowing once-daily dosing. It carboxylates osteocalcin (bone mineralization) and matrix Gla protein (arterial calcification prevention). The 3-year Rotterdam study found MK-7 reduced arterial stiffness. Important co-factor with vitamin D for calcium metabolism.

• Activates osteocalcin for proper bone mineralization
• Activates matrix Gla protein to prevent arterial calcification
• Long half-life allows once-daily dosing

100-200 mcg daily for general bone and cardiovascular support. Higher doses (up to 360 mcg) used in some clinical studies. Take with fat-containing meal.

• Very well-tolerated
• Contraindicated with warfarin

Contraindicated with warfarin and other vitamin K-sensitive anticoagulants. Direct-acting oral anticoagulants (DOACs) are less affected.

Large-scale cardiovascular outcome trials are still limited. Most bone studies use surrogate markers. Optimal dose is still debated.

• Longevity55