Vitamin K2 (MK-7)

Vital for bone health, cardiovascular wellness, and proper calcium utilization.

Recommended Daily Amount

120mcg (men) / 90mcg (women)

What is Vitamin K2 (MK-7)?

Vitamin K2 (specifically MK-7) is a fat-soluble vitamin that plays a critical role in regulating calcium throughout the body. It helps activate certain proteins involved in calcium metabolism, ensuring healthy bones and cardiovascular function.

Vitamin K2 (MK-7) is primarily found in fermented foods like natto (fermented soybeans) and some animal products, including egg yolks, cheese, and organ meats. It can also be obtained from a high-quality supplement if dietary intake is insufficient.

The body uses Vitamin K2 by directing calcium to the appropriate places, such as the bones and teeth, and away from soft tissues and arteries. This ensures proper mineralization of bones and prevents calcium buildup that can contribute to cardiovascular problems.

Why Vitamin K2 (MK-7) Matters

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Supports Bone Health

Vitamin K2 contributes to stronger bones by activating osteocalcin, a protein that binds calcium to the bone matrix for improved density and strength.

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Promotes Heart Health

This nutrient prevents calcium buildup in the arteries by activating matrix Gla-protein (MGP), reducing the risk of cardiovascular disease.

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Aids Dental Health

Vitamin K2 directs calcium to teeth, promoting proper dental mineralization while reducing risks of cavities and dental defects.

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Enhances Brain Function

Emerging research suggests Vitamin K2 may play a protective role in cognitive health by supporting overall vascular health and reducing oxidative stress.

⚠️ Signs of Vitamin K2 (MK-7) Deficiency

Vitamin K2 deficiency is relatively uncommon, but individuals with restricted diets or limited access to fermented foods may not meet optimal intake levels.

Common Signs:

• Osteoporosis or bone weakness
• Arterial calcification and cardiovascular issues
• Tooth decay
• Impaired wound healing

Who's at Risk:

• Vegetarians and vegans
• Individuals with gastrointestinal disorders (e.g., Crohn’s disease)
• Older adults with poor nutrient absorption

🍽️ Easy Ways to Get More Vitamin K2 (MK-7)

Breakfast

Scrambled eggs with Gouda cheese and spinach

~75 mcg Vitamin K2 MK-7

Lunch

Natto over brown rice with steamed broccoli

~100 mcg Vitamin K2 MK-7

Dinner

Grilled chicken thighs with sautéed kale and a side of Parmesan

~50 mcg Vitamin K2 MK-7

Snack

A slice of Brie cheese on whole-grain crackers

~30 mcg Vitamin K2 MK-7

Scientific References & Data Sources

1. NIH Office of Dietary Supplements - Nutrient recommendations and health information
2. USDA FoodData Central - Comprehensive nutrient composition data
3. FDA Dietary Guidelines - Daily value percentages and recommendations
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance