Exploring the Benefits of Vitamin K2 (MK-7) in Bone and Cardiovascular Health

Vitamin K2, especially in its MK-7 form, is an important nutrient that plays significant roles in bone and cardiovascular health. Here’s a summary based on authoritative sources:

1. Structure and Function: Vitamin K2 (menaquinone) differs from Vitamin K1 (phylloquinone) in terms of metabolism and distribution in the body. Vitamin K2, particularly MK-7, has a longer side chain, which gives it a longer half-life allowing it to remain active in the bloodstream longer¹.

2. Bone Health: MK-7 has been shown to positively impact bone health by improving the γ-carboxylation of osteocalcin, a process essential for bone mineralization. It increases bone mineral density and overall bone strength²³.

3. Cardiovascular Health: Vitamin K2 (MK-7) helps in reducing arterial stiffness and preventing vascular calcification. It aids in the activation of matrix Gla-protein (MGP), which inhibits arterial calcification⁴⁵.

4. Dietary Sources and Supplements: MK-7 is found in fermented foods like natto (a traditional Japanese food). It is also available in various dietary supplements, sometimes combined with other nutrients like calcium and vitamin D⁶.

5. Supplementation and Recommendations: Daily dosages of MK-7 for health benefits range from 180 to 360 µg. MK-7 supplements can improve vascular health and bone metabolism without significant adverse effects. However, they can interact with anticoagulant medications, so caution is advised for individuals on such treatments⁷⁸.

If you would like to look for specific products containing Vitamin K2 MK-7, please let me know!

Footnotes

1. Zeyad Khalil, "The Medical Benefits of Vitamin K2 on Calcium-Related Disorders," PMC, 2021. ↩

2. Naoko Inaba, "Low-Dose Daily Intake of Vitamin K(2) (Menaquinone-7) Improves Osteocalcin γ-Carboxylation," PubMed, 2015. ↩

3. Toshiro Sato, "MK-7 and Its Effects on Bone Quality and Strength," PMC, 2020. ↩

4. Essa Hariri, "Review: Vitamin K2—a neglected player in cardiovascular health," PMC, 2021. ↩

5. Nuanjanthip Naiyarakseree, "Effect of Menaquinone-7 Supplementation on Arterial Stiffness in Chronic Hemodialysis Patients," PMC, 2023. ↩

6. Office of Dietary Supplements, "Vitamin K," NIH, 2021. ↩

7. E Theuwissen, "Effect of low-dose supplements of menaquinone-7 (vitamin K2) on the stability of oral anticoagulant treatment," PubMed, 2013. ↩

8. Hany A. Elkattawy, "Vitamin K2 (Menaquinone-7) Reverses Age-Related Structural and Cognitive Deterioration in Naturally Aging Rats," PMC, 2022. ↩

Vitamin K2, a subset of the vitamin K family, is gaining attention for its significant role in bone and cardiovascular health. It exists in various forms known as menaquinones, which differ in the length of their side chains. Here is an overview of the benefits and functions of Vitamin K2:

1. Cardiovascular Health: Vitamin K2 helps in preventing vascular calcification by activating matrix Gla-protein (MGP), which inhibits arterial calcification. Research indicates that Vitamin K2 (particularly MK-7) supplementation reduces arterial stiffness and improves cardiovascular outcomes¹².

2. Bone Health: Vitamin K2 is crucial for bone health as it activates osteocalcin, a protein that binds calcium in the bone matrix, thus helping in maintaining bone density and reducing the risk of osteoporosis. Studies have shown that MK-7 improves bone mineral density and bone strength³⁴.

3. Role in Coagulation: While Vitamin K1 is primarily involved in blood clotting, Vitamin K2 also participates in coagulation, but it is more prominently distributed in other tissues such as bones and blood vessels⁵.

4. Sources and Bioavailability: Vitamin K2 is found in animal products and fermented foods. Natto, a Japanese fermented soybean product, is especially rich in MK-7. Supplements are also available, offering various forms of K2, with MK-7 having a longer half-life compared to other forms like MK-4⁶.

5. Recommended Dosage and Safety: The effective dosage for cardiovascular and bone health benefits ranges from 180 to 360 µg/day of MK-7. Studies indicate that Vitamin K2 is safe and well-tolerated, with no documented toxicity, although it should be used with caution by individuals on anticoagulant therapy⁷[^8].

If you need specific product recommendations containing Vitamin K2, particularly MK-7, I can look them up for you. Let me know if you want me to search for products.

Footnotes

1. Essa Hariri, "Vitamin K2—a neglected player in cardiovascular health: a narrative review," PubMed Central, 2021. ↩

2. Nuanjanthip Naiyarakseree, "Effect of Menaquinone-7 Supplementation on Arterial Stiffness in Chronic Hemodialysis Patients: A Multicenter Randomized Controlled Trial," PubMed Central, 2023. ↩

3. Toshiro Sato, "MK-7 and Its Effects on Bone Quality and Strength," PubMed Central, 2020. ↩

4. Naoko Inaba, "Low-Dose Daily Intake of Vitamin K2 (Menaquinone-7) Improves Osteocalcin γ-Carboxylation: A Double-Blind, Randomized Controlled Trials," PubMed. ↩

5. Office of Dietary Supplements, "Vitamin K," NIH, 2021. ↩

6. Zeyad Khalil, "The Medical Benefits of Vitamin K2 on Calcium-Related Disorders," PubMed Central, 2021. ↩

7. Essa Hariri, "Vitamin K ↩