MK-7 (Menaquinone-7)
Also called MK-7 / K2 from natto
MK-7 is the long-chain menaquinone found in fermented foods, especially natto. Its very long half-life of roughly 72 hours means it stays in circulation and can be taken once daily. MK-7 is the most studied supplemental form for arterial health and bone density, and the standard dose is 90–180 mcg per day. It is the usual choice for general K2 supplementation, especially alongside vitamin D3 and calcium.
Best for
Bone and cardiovascular health, once-daily dosing
Absorption
High
Tolerability
Excellent
Typical timing
With a fat-containing meal, often alongside D3
How to take MK-7 (Menaquinone-7)
A typical dose of Vitamin K2: 90–180 mcg per day (MK-7) or 45–90 mg per day (MK-4). Best timing: With a fat-containing meal, often alongside D3. The form you choose mainly affects absorption and how easily it sits with your stomach, not the overall dose.