Unlock the Benefits of Vitamin K2 MK7: What You Need to Know
Written By Kobi Nathan, Pharm.D., M.Ed., CDP, BCGP, AGSF
Sleep Disorders
February 14, 2023

What is Vitamin K2 MK7?

Vitamin K2 MK7 is an important vitamin that helps with overall health and wellness, but many people don’t know what it is or the benefits of taking it.

Vitamin K2 MK7 is also known as menaquinone-7 or menatetrenone, and it’s different than other forms of vitamin K because it stays active in the body longer.

Studies have shown that people who consume more Vitamin K2 MK7 have lower rates of osteoporosis, heart disease, diabetes, cancer, and other chronic diseases than those who don’t get enough Vitamin K2 MK7 from their diet.


Key Takeaway: Vitamin K2 MK7 has been found to have a range of potential health benefits, including helping to build strong bones and teeth, as well as reducing the risk of heart disease, stroke, diabetes, and other chronic diseases.

Symptoms of Vitamin K2 Deficiency:

A lack of Vitamin K2 can lead to various symptoms, including easy bruising or bleeding, poor wound healing, osteoporosis (weak bones), arterial calcification (hardening of the arteries), and even heart disease.

Causes of Vitamin K2 Deficiency:

The most common cause is not getting enough vitamin k through diet alone.

However, there are other factors that can contribute, such as certain medications like antibiotics which interfere with absorption, or liver diseases, which reduce production levels in the body.

Key Takeaway: Vitamin K2 deficiency can lead to serious health issues, such as easy bruising or bleeding, poor wound healing, osteoporosis, and heart disease; it is important to get enough of this essential nutrient through diet or supplementation.

Vitamin K2 Benefits

Vitamin K2 may play a role in lowering the risk of cardiovascular and bone disease.

It helps the body absorb calcium, which is important for strong bones and teeth and proper blood clotting.

Vitamin K2 also helps regulate hormones and reduce inflammation.

Clinical studies have shown that vitamin K2 can help protect against heart disease by reducing vascular calcification and improving arterial health.

This is because it helps prevent calcium from being deposited in the wrong places, such as the walls of your blood vessels, instead of your bones or teeth where it belongs.

Specifically, the Rotterdam Study spanning up to 10 years, found that people consuming the highest amount of vitamin K2 were 52% less likely to develop arterial calcification and had a 57% lower risk of dying from heart disease! 

Additionally, vitamin K2 has been linked to lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL).

Vitamin K2 may also benefit people with diabetes since it can help improve insulin sensitivity and glucose tolerance while reducing oxidative stress caused by high blood sugar levels.

In addition, studies suggest that vitamin K2 could possibly reduce the risk of certain types of cancer, including prostate cancer, due to its anti-inflammatory properties.

For those looking to maintain healthy bones, vitamin K2 may be especially helpful since it works hand-in-hand with other nutrients like magnesium and Vitamin D3 to promote bone mineralization and density, which are key factors in preventing osteoporosis later in life.

Furthermore, research suggests that supplementing with Vitamin K2 could reverse existing bone loss over time if taken consistently enough.

Finally, evidence suggests that taking a daily dose of Vitamin K2 can also improve skin health.

Studies show this nutrient can help reduce wrinkles by increasing collagen production and decreasing age spots simultaneously.

Vitamin K2 offers numerous benefits for overall health, from helping to regulate calcium levels in the body and promoting healthy bones and joints to supporting heart health and cognitive function.

That said, it is important to be aware of any potential side effects associated with Vitamin K2 supplementation before starting a regimen.

Key Takeaway: Vitamin K2 is an important nutrient for a range of bodily functions, from protecting against heart disease to improving skin health and promoting bone mineralization.

Vitamin K2 side effects

While Vitamin K2 is generally considered safe for most people, some potential side effects are associated with taking too much of it.

The most common side effect of taking too much Vitamin K2 is nausea or stomach upset.

This can be caused by consuming large amounts of the vitamin at once or over time.

If you experience digestive discomfort after taking Vitamin K2 supplements, reduce your dosage or stop using them altogether until you speak with your doctor about other options.

Another possible side effect of taking too much Vitamin K2 is an increased risk for bleeding disorders such as excessive bruising or nosebleeds.

This occurs because high doses of the vitamin can interfere with normal blood clotting processes in the body and lead to excessive bleeding when injured or cut even slightly.

If you have a history of bleeding disorders, talk to your doctor before starting any supplement regimen containing Vitamin K2 MK7, as it may increase your risk for further complications if taken incorrectly or in excess amounts.

Finally, while rare, allergic reactions are also possible when taking large amounts of Vitamin K2 MK7 supplements, including skin rashes, hives, difficulty breathing, swelling around the face/mouth area, etc.

If you experience signs or symptoms like these after beginning supplementation, seek medical attention immediately.

Key Takeaway: Vitamin K2 MK7 supplements can be beneficial, but it’s important to talk to your doctor first and not take too much as it may cause nausea, increased risk of bleeding disorders, or even allergic reactions.

To ensure you are getting enough of this important nutrient in your diet, let’s look at some sources of Vitamin K2.

Vitamin K2 Sources

It can be found naturally in some foods such as natto, cheese, egg yolks, butter, and liver.

Natto is a traditional Japanese food made from fermented soybeans, and it contains the highest amount of Vitamin K2 MK7 among all natural sources.

Cheese is also high in Vitamin K2 MK7, but the amounts vary depending on the type of cheese.

Egg yolks are another good source, with about ten mcg per large egg yolk, while butter contains around two mcg per tablespoon.

Liver has relatively low levels compared to other sources but still provides some Vitamin K2 MK7 at around 1-3 mcg per 3 ounces of cooked liver.

Vitamin K2 can also be taken as a supplement, either in liquid or capsule form, for those who don’t get enough through their diet alone or want to increase their intake further for additional benefits.

The recommended daily dose ranges from 45-180mcg depending on age and sex, so check with your doctor before taking any supplements to determine what’s right for you based on your individual needs and medical history.

Vitamin K2 is found in various foods, such as dairy products, egg yolks, and green leafy vegetables; however, it can also be taken as a supplement.

Key Takeaway: Vitamin K2 MK7 can be found in natural sources such as natto, cheese, egg yolks, butter, and liver; it can also be taken as a supplement.

Is Vitamin K2 a blood thinner?

Research has shown that taking Vitamin K2 too much could increase risk factors associated with cardiovascular disease because it can interfere with anticoagulant medications used to treat conditions like deep vein thrombosis (DVT) or pulmonary embolism (PE).

Therefore, if you’re already on these medications, you should not take additional supplements without consulting your doctor first since they may interact negatively.

Key Takeaway: Vitamin K2 is an essential nutrient for bone and tissue health; it does not thin the blood, but taking too much could interfere with anticoagulant medications.

How much Vitamin K2 per day?

The recommended daily allowance (RDA) for Vitamin K2 is as follows:

  • Adults over 19: 100-300 micrograms (mcg) per day. Higher doses may be taken for certain conditions as needed.
  • For osteoporosis: 200-600 mcg per day

However, some experts suggest that higher doses may benefit certain health conditions or individuals at risk of deficiency.

For pregnant or breastfeeding people, it’s important to get enough Vitamin K2 as well; the RDA increases to 120 mcg per day during these times.

It’s also important to note that there are different forms of Vitamin K2 available today: MK4 and MK7 being two of the most common types found in supplements.

While both forms provide similar benefits, research suggests that MK7 may be more effective at increasing vitamin levels in your body than its counterpart due to its longer half-life in circulation within your bloodstream.

Therefore if you decide to supplement with either form, make sure you know which one you’re getting.

Finally, it is always best practice to consult your doctor before starting any new supplementation regimen, as they can give personalized advice based on your individual needs and medical history.

Although the recommended daily intake of Vitamin K2 varies based on age and gender, most adults should aim to consume at least 100-200mcg per day.

Now let’s explore the benefits of combining Vitamin K2 with D3 for optimal health.

Vitamin K2 and D3 benefits

Vitamin K2 and D3 are two essential vitamins that work together to support bone health, heart health, immune system function, and more.

Vitamin K2 is an important fat-soluble vitamin found in animal products like meat, dairy, eggs, and fermented foods such as natto.

It helps the body absorb calcium from food sources and direct it to bones, which can be used for growth and repair.

Vitamin D3 is a type of vitamin D synthesized by the skin when exposed to sunlight or taken orally as a supplement.

It helps regulate calcium levels in the blood by increasing absorption from dietary sources and decreasing excretion through urine.

Both vitamins play an important role in maintaining healthy bones because they help ensure adequate amounts of calcium are available for use by the body’s cells.

The combination of Vitamin K2 MK7 with Vitamin D3 has been shown to provide several benefits, including:

1. Improved Bone Health:

Studies have shown that taking Vitamins K2 MK-7 and D3 together can reduce fractures due to osteoporosis by up to 60%.

This combination also increases bone mineral density, further reducing the risk of fracture.

2. Reduced Risk Of Cardiovascular Disease:

Taking Vitamins K2 MK7 & D3 may reduce calcification in arteries, significantly lowering the risk of cardiovascular disease.

3. Enhanced Immune System Function:

Combining these two vitamins boosts immunity by increasing the production of white blood cells, which fight off infection more effectively than without them in your system.

Recommended Vitamin D3 and K2 dose: Take 45 mcg of Vitamin K2 for every 1000 IU of Vitamin D3.

Vitamin K2 and D3 offer numerous health benefits, including improved bone density and cardiovascular health, so it’s important to ensure you get enough of these essential nutrients. To find the best Vitamin K2 supplement for your needs, read on.

Key Takeaway: The combination of Vitamin K2 MK7 and D3 has been shown to reduce the risk of cardiovascular disease, improve bone health, and enhance immune system function.

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Best Vitamin K2 supplement

With so many different forms of Vitamin K2 available on the market, it can be difficult to know which one is best for you.

When looking for a Vitamin K2 supplement, MK7 (menaquinone-7) is considered the most bioavailable form of Vitamin K2 due to its longer half-life compared to other forms like MK4 (menaquinone-4).

MK7 has been shown to remain active for 72 hours after ingestion, making it more effective than other forms of Vitamin K2 at providing long-lasting benefits.

To ensure you get enough vitamin K each day, it’s important to choose a high-quality supplement that contains 100% natural ingredients such as soybean oil or olive oil extractions derived from Natto fermentation process.

Look out for supplements that contain added preservatives or fillers, as these could potentially reduce the effectiveness of your supplement over time.

When choosing a brand, look for third-party certifications such as GMP certification, which ensures that an independent laboratory has tested all products and met certain safety standards before being released onto the market.

Additionally, ensure that your chosen brand uses only non-GMO sources when manufacturing their product, as this will help ensure maximum absorption into your body without any unnecessary additives or fillers in the mix.

One trustworthy, credible supplement seller I recommend is  PerformanceLab.

Their products are lab-tested, research-backed, and manufactured in FDA-approved and GMP-certified facilities.

Personally, I use several of this company’s products, including their Vitamin K2 and D3 supplement- I trust their ethics and commitment to research and to producing only the highest-quality products.

The ingredient label is below:

Vitamin D and K2 nutrition label

If you want to buy their Vitamin K2 and D3 combination supplement, you can do so through their official website link here.

Finally, if you are taking any medication, it is always advisable to consult your doctor before starting any new dietary supplements, including those containing Vitamin K2 MK7, just to be safe.

Key Takeaway: Vitamin K2 MK7 is an essential nutrient for many bodily functions, and its bioavailability makes it a great choice for long-term health benefits; however, always consult with your doctor before taking any dietary supplements.

The video below is fairly long, about 40 minutes, but it is worth every minute. I highly recommend watching it to see what Dr. Campbell teaches us about the potential dangers of using moderate amounts of Vitamin D without K2:

Should you take Vitamin K1 and K2 together?


No, you do not need to take Vitamin K1 and K2 together. You can get your daily intake of Vitamin K1 by consuming a regular portion of green leafy vegetables. Taking a K1 supplement is not necessary.



In conclusion, Vitamin K2 MK7 is an important nutrient that can help support your overall health.

It has many benefits, such as helping to maintain healthy bones and the cardiovascular system, reducing inflammation, and improving blood coagulation.

However, it’s important to note that Vitamin K2 MK7 may have side effects if taken in large doses or if you take certain medications.

Therefore, it’s best to consult a healthcare professional before adding this supplement to your daily routine.

The right amount of Vitamin K2 MK7 can ultimately benefit your overall health and well-being.

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