🧬 Vitamin K2: MK-4 vs MK-7 - Half-Life, Sources, Calcification
Two forms of vitamin K2 - let's look at the difference and which to choose for bones and vessels
Vitamin K2 (menaquinone) is important for bone and vessel health. In supplements there are two main forms: MK-4 and MK-7. They differ in duration of action and sources. The choice of form matters.
Vitamin K2 helps direct calcium into bones rather than vessels. This is a key role. Let's look at how MK-4 and MK-7 differ and which form is chosen more often.
What is vitamin K2
Vitamin K is a group of fat-soluble vitamins. K2 (menaquinone) is important for calcium regulation: it helps calcium get into bones and not deposit in vessels.
MK-4 and MK-7
The two main forms of vitamin K2 in supplements.
| Form | Duration | Source |
|---|---|---|
| MK-4 (menatetrenone) | Short | Synthetic, from animal foods |
| MK-7 (menaquinone-7) | Long | Fermented soy (natto) |
Calcium and bones
Vitamin K2 helps calcium integrate into bone tissue. This is important for bone health and osteoporosis prevention.
Vessel calcification
One of the main functions of K2 is protecting vessels from calcification (calcium deposition in artery walls).
Half-life
The forms of K2 differ in their duration of action in the body (half-life).
Sources and norms
Vitamin K2 is found in some foods.
| Food | K2 content |
|---|---|
| Natto (fermented soy) | Very high (MK-7) |
| Chicken (dark meat) | Moderate (MK-4) |
| Egg yolk | Low |
| Fermented cheese | Moderate |
| Indicator | Value |
|---|---|
| Guide (adults) | 90–120 mcg/day |
| In MK-7 supplements | Usually 100–200 mcg/day |
What matters
How to sensibly approach vitamin K2.
Assess the need
K2 matters when taking calcium/vitamin D, or with bone or vessel issues.
Consider medications
With anticoagulants - a doctor's consultation; K2 may affect their action.
Choose the form
MK-7 is more convenient (once a day); MK-4 - when frequent intake is needed.
Combine with D3 and calcium
The balance of D3, K2 and calcium matters for bones and vessels. More in the article on magnesium and forms.
How does MK-7 differ from MK-4?
MK-7 acts longer (half-life about a day) and is more convenient. MK-4 is shorter and requires more frequent intake.
Which K2 form to choose?
For convenience, MK-7 is more often chosen (once a day). MK-4 is used when frequent intake is needed.
Why take K2 with calcium?
K2 helps calcium go into bones rather than deposit in vessels. This reduces the risk of calcification.
Is K2 good for vessels?
Yes, K2 activates proteins that prevent calcium deposition in vessels. This is linked to vessel protection.
How much K2 per day?
A guide is 90–120 mcg/day. In MK-7 supplements, usually 100–200 mcg/day. Check the exact dose with a doctor.
Which foods provide K2?
Most K2 (MK-7) is in natto. MK-4 is in chicken and eggs. Moderately in fermented cheese.
Can K2 be taken with vitamin D3?
Yes, this is a common combination. D3 increases calcium absorption, and K2 directs it into bones.
Is vitamin K2 safe?
At recommended doses usually safe. With anticoagulants (warfarin) - a mandatory doctor's consultation.
Does K2 help with osteoporosis?
K2 participates in bone mineralization and may support bone health. With osteoporosis - comprehensive treatment with a doctor.
Does everyone need K2?
Especially important when taking calcium/vitamin D, with calcification risk and bone issues. The decision is with a doctor.