Vitamin K2
Also known as Menaquinone, MK-7
Vitamin K2 activates proteins (osteocalcin and matrix Gla protein) that bind calcium and deposit it in bone while keeping it out of arteries. It is the natural partner to vitamin D3, which increases calcium absorption but does not direct where it goes.
Benefits
Directs calcium to bone
ModerateActivates osteocalcin, helping incorporate calcium into the bone matrix.
Arterial flexibility
PreliminaryActivates matrix Gla protein, which inhibits calcium build-up in arterial walls.
Pros & cons
Pros
- Complements D3 and calcium perfectly
- Excellent safety profile
- MK-7 form has a long half-life (once-daily)
Cons
- Evidence for hard outcomes is still developing
- Interacts with blood thinners
Side effects
Very well tolerated
No established upper limit; side effects are rare.
How to take it
Typical dose
90–180 mcg per day (MK-7)
Timing
With a fat-containing meal, often alongside D3
Common forms
What the research says
Vitamin K2 and bone density
ModerateSome trials report improved bone mineral density and reduced fracture markers, though results vary by population and dose.
Vitamin K2 and arterial calcification
PreliminaryPreliminary trials suggest MK-7 may slow arterial stiffening, but larger outcome studies are needed.
How it connects
Relationships between Vitamin K2 and other supplements in the matrix.
D3 boosts calcium absorption; K2 ensures that calcium is deposited in bone, not arteries.
Compare the pairingK2 activates the proteins that bind dietary calcium into the bone matrix.
Compare the pairingImportant cautions
- Can interfere with warfarin and other vitamin-K-antagonist anticoagulants — talk to your doctor.