get started

Understanding Vitamin K2-7

Understanding Vitamin K2-7: Why It Matters and How to Get Enough

If you’ve ever heard advice to be cautious with Vitamin K-rich foods while on blood thinners like Warfarin, you might have wondered about the different forms of Vitamin K. Let’s clear up the confusion, focusing specifically on the most beneficial form: Vitamin K2-7 (MK-7).

What is Vitamin K2-7?

Vitamin K is a fat-soluble vitamin that comes in two primary forms:

  • Vitamin K1 (Phylloquinone): Found in leafy greens like spinach and kale, primarily used by the liver to aid in blood clotting.
  • Vitamin K2 (Menaquinones, including MK-4, MK-7, MK-8, and MK-9): This form is more versatile, traveling throughout the body to support a variety of functions, with MK-7 being the most bioavailable and beneficial.

Why is Vitamin K2-7 Important?

While Vitamin K1 is mostly absorbed by the liver, Vitamin K2-7 is available in the bloodstream, allowing it to circulate and support various tissues, including your bones and heart. However, it’s estimatedthat up to 80% of Americans have suboptimal levels of Vitamin K2 because it’s scarce in the Western diet.

Key Benefits of Vitamin K2-7

Vitamin K2-7 plays a vital role in many areas of health. Here’s why it’s worth paying attention to:

  • Supports Heart Health: Helps prevent calcium buildup in arteries, reducing the risk of heart disease.
  • Promotes Bone Strength: Directs calcium to the bones where it belongs, improving bone density and reducing the risk of fractures.
  • Boosts Athletic Performance: Optimizes cardiovascular function, enhancing endurance and performance.
  • Prevents Blood Vessel Calcification: Keeps calcium from depositing in blood vessels, which can help prevent plaque buildup.
  • Supports Joint Health: Reduces inflammation and supports cartilage maintenance.
  • Protects Cognitive Health: May reduce the risk of vascular dementia and support overall brain health.
  • Enhances Magnesium and Vitamin D Metabolism: Works synergistically with these nutrients to support various bodily functions.
  • Aids in Healthy Aging: Protects mitochondria, the energy powerhouses of your cells, promoting longevity and vitality.

How Much Vitamin K2-7 Do You Need?

The recommended Adequate Intake (AI) levels are:

  • Women: 90 mcg/day
  • Men: 120 mcg/day

However, these amounts assume your baseline Vitamin K stores are already sufficient. For those with depleted stores or specific health concerns, doses up to 300 mcg/day (split throughout the day) may be beneficial for repletion.

Tips for Optimal Absorption:

  • Take Vitamin K2-7 with meals, especially those containing healthy fats, as it’s fat-soluble.
  • Consider pairing it with co-factors like magnesium, zinc, and boron for enhanced absorption and effectiveness.

Getting Vitamin K2-7 in Your Diet

While Vitamin K1 is abundant in leafy greens, Vitamin K2-7 is less common in the Western diet. Here’s where to find it:

  1. Natto: This fermented soybean dish from Japan is the richest food source of Vitamin K2-7. It may have an acquired taste, but it’s worth trying if you can find it at health food or Asian markets.
  2. Fermented Cheeses and Sauerkraut: Some European cheeses and traditional sauerkrauts are good sources, although most U.S. versions lack the specific bacteria that produce Vitamin K2-7.
  3. Animal Products: While foods like eggs, red meat, and liver contain MK-4 (another form of K2), it’s less bioavailable compared to naturally occurring MK-7.

Why Supplementation May Be Necessary:

Due to the scarcity of Vitamin K2-7 in typical diets, supplementation can be a practical way to ensure you get adequate amounts. Choose high-quality supplements derived from natural sources for the best absorption and benefits.

Dosage Guidelines:

  • Start with 100 mcg of Vitamin K2-7, two to three times per week for a few weeks.
  • Switch to a maintenance dose of 100 mcg every other day to support long-term health.
  • Adjust your dosage based on your specific needs, ideally with the guidance of a healthcare professional.

Cautions and Considerations:

  • If you are on blood thinners like Warfarin (Coumadin), consult your doctor before changing your Vitamin K intake. These medications interact mainly with Vitamin K1, but it’s still important to discuss any changes.
  • Newer anticoagulants (e.g., Xarelto, Eliquis) do not interfere with Vitamin K in the same way, making Vitamin K2-7 safer to incorporate, but always check with your healthcare provider.

Bottom Line: Vitamin K2-7 for Optimal Wellness

Getting enough Vitamin K2-7 is essential for maintaining strong bones, a healthy heart, and overall wellness. Given the challenges of sourcing it from diet alone, a combination of targeted foods and high-quality supplements can help you meet your needs. Prioritize this powerful nutrient to feel nourished, centered, and strong every day!

References:

1. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-93
http://www.antimicrobe.org/b82.asp

2. Integr Med (Encinitas). 2015 Feb; 14(1): 34–39. PMCID: PMC4566462

3. Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462.

4. Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836. doi: 10.1155/2017/6254836. Epub 2017 Jun 18. PMID: 28698808; PMCID: PMC5494092.

5. Sato T, Inaba N, Yamashita T. MK-7 and Its Effects on Bone Quality and Strength. Nutrients. 2020 Mar 31;12(4):965. doi: 10.3390/nu12040965. PMID: 32244313; PMCID: PMC7230802.

6. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas), 2015.

7. The Role of Vitamin K2 in Human Health: Integrative Medicine Journal, 2015.

Virginia Darrow-Menegaz
Latest posts by Virginia Darrow-Menegaz (see all)