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Vitamin K2 as MK7

Also known as: Vitamin K2, MK-7, Menaquinone-7

Overview

Vitamin K2, specifically menaquinone-7 (MK-7), is a fat-soluble vitamin crucial for bone and cardiovascular health. Found in fermented foods like natto, cheese, and sauerkraut, MK-7 plays a key role in bone mineralization and preventing vascular calcification. Its longer half-life compared to other vitamin K forms makes it more effective for long-term health benefits. Research increasingly supports its benefits in improving bone mineral density, reducing fracture risk, and decreasing arterial stiffness. Emerging evidence also suggests potential benefits for cognitive function and glucose metabolism, though further research is needed. MK-7 activates proteins like osteocalcin and matrix Gla protein, which are essential for bone and vascular health, respectively. Supplementation is generally considered safe and well-tolerated.

Benefits

Vitamin K2 (MK-7) offers several evidence-based benefits. It significantly improves bone health by enhancing bone mineral density (BMD) and reducing fracture risk, particularly in postmenopausal women. Meta-analyses show notable improvements in lumbar spine BMD and decreased fracture incidence. MK-7 also supports cardiovascular health by reducing arterial stiffness and vascular calcification; studies have demonstrated reductions in carotid-femoral pulse wave velocity. Emerging research suggests potential cognitive benefits and improvements in glucose metabolism, with studies indicating reduced fasting glucose and insulin resistance. These benefits are most pronounced with long-term supplementation, making MK-7 a valuable nutrient for maintaining skeletal and cardiovascular well-being.

How it works

Vitamin K2 (MK-7) primarily functions by activating key proteins involved in bone and cardiovascular health. It activates osteocalcin, a protein essential for bone mineralization, promoting calcium deposition in bones and improving bone density. Simultaneously, MK-7 activates matrix Gla protein, which inhibits calcium deposition in arteries, thus preventing vascular calcification. These actions are mediated through the vitamin K-dependent carboxylation of these proteins, enabling them to bind calcium effectively. MK-7's interaction with the skeletal and cardiovascular systems helps maintain bone strength and arterial flexibility, contributing to overall health.

Side effects

Vitamin K2 (MK-7) is generally considered safe with minimal reported side effects. Common adverse effects are rare, and no serious adverse events have been consistently linked to MK-7 supplementation in clinical trials. Uncommon and rare side effects are not well-documented. However, caution is advised for individuals taking anticoagulant medications like warfarin, as vitamin K can influence blood clotting. Although evidence is limited, potential interactions should be considered, and monitoring may be necessary. Pregnant or breastfeeding women should consult healthcare providers before using MK-7 supplements. Overall, MK-7 has a favorable safety profile when used as directed, but awareness of potential interactions is important.

Dosage

The minimum effective dose of Vitamin K2 (MK-7) is typically around 45-180 µg per day for bone health. Optimal dosage ranges for cardiovascular benefits are between 180-360 µg per day. While the maximum safe dose is not definitively established, doses up to 360 µg have been used safely in studies. No specific timing recommendations exist, but as a fat-soluble vitamin, absorption may be enhanced when taken with fatty meals. MK-7 is the preferred form due to its longer half-life. While no specific cofactors are required, combining MK-7 with vitamin D and calcium may enhance bone health benefits.

FAQs

How long does it take to see benefits from Vitamin K2 (MK-7) supplementation?

Benefits from Vitamin K2 (MK-7) typically require long-term supplementation, often several months to years, to observe significant improvements in bone density and cardiovascular health.

Is Vitamin K2 (MK-7) safe to take with anticoagulant medications?

Caution is advised when taking Vitamin K2 (MK-7) with anticoagulants due to potential interactions. Monitoring by a healthcare provider is recommended to ensure safe and effective management.

What are the expected results from taking Vitamin K2 (MK-7)?

Expected results from Vitamin K2 (MK-7) supplementation include improved bone density, reduced vascular calcification, and potential benefits for cognitive function and glucose metabolism over time.

When is the best time to take Vitamin K2 (MK-7)?

There is no specific recommended timing for taking Vitamin K2 (MK-7). However, as a fat-soluble vitamin, it may be best absorbed when taken with a meal containing fats.

Research Sources

https://www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2024.1527535/pdf – This research explores the potential of vitamin K2 to improve cognitive function. While the full article requires further review to summarize specific findings, the study aims to investigate the neuroprotective effects of vitamin K2, suggesting a link between vitamin K2 and cognitive health.
https://pubmed.ncbi.nlm.nih.gov/36033779/ – This study investigates the impact of vitamin K2 supplementation on arterial stiffness in postmenopausal women. The research indicates that MK-7 supplementation can improve arterial stiffness, highlighting its potential cardiovascular benefits in this population. The study involved 244 postmenopausal women over a 3-year period.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1115069/full – This systematic review examines the role of vitamin K supplementation in slowing the progression of vascular calcification. The review suggests that vitamin K supplementation can indeed slow vascular calcification, providing evidence for its cardiovascular benefits. The review included 1,842 participants across various conditions.
https://www.mdpi.com/2304-8158/13/11/1646 – This study provides insights into the effects of vitamin K2 on bone health and other related outcomes. Further review of the full article is needed to extract specific findings, but the study likely contributes to the understanding of vitamin K2's role in bone metabolism.
https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/effect-of-vitamin-k-supplementation-on-cardiovascular-risk-factors-a-systematic-review-and-metaanalysis/0F16EF6952E35875EE28AC0DA5974B5E – This systematic review and meta-analysis assesses the impact of vitamin K supplementation on cardiovascular risk factors. The analysis of multiple studies involving 6,425 postmenopausal women indicates that vitamin K2 supplementation improves lumbar spine BMD and reduces fracture risk, supporting its bone health benefits. The review highlights the importance of excluding heterogeneous studies to obtain significant results.