What is vitamin K2 as MK-7 good for? Benefits for Bone and Heart Health

December 27, 2025 •

3 min read

Research suggests a high percentage of the Western population has suboptimal vitamin K2 intake, despite its crucial role in health. This is why understanding what is vitamin K2 as MK-7 good for is so important, particularly for maintaining strong bones and supporting cardiovascular function.

Quick Summary

Vitamin K2 as MK-7 is a highly bioavailable and long-acting form of vitamin K that activates essential proteins for proper calcium metabolism. It improves bone density, prevents arterial calcification, and provides significant benefits for cardiovascular health and overall vitality.

Key Points

Directs Calcium: MK-7 activates proteins like osteocalcin and Matrix Gla Protein (MGP) to properly distribute calcium, sending it to bones and teeth while keeping it out of arteries.
Supports Bone Density: Scientific studies show that MK-7 supplementation can help decrease the age-related decline in bone mineral density, reducing fracture risk, especially in postmenopausal women.
Protects Cardiovascular Health: By activating MGP, MK-7 helps prevent calcium buildup in arteries, contributing to improved arterial elasticity and reduced risk of heart disease.
Is Highly Bioavailable: Compared to other forms like K1 and MK-4, MK-7 has a longer half-life, remaining active in the body longer to provide more consistent health benefits.
Enhances Dental Health: The same process that strengthens bones is beneficial for teeth, with MK-7 promoting the growth of new dentin and strengthening tooth enamel.
Optimizes Vitamin D Use: MK-7 works synergistically with Vitamin D3, ensuring that the calcium absorbed by Vitamin D is utilized correctly throughout the body.

The Crucial Role of Calcium-Regulating Proteins

Vitamin K2 as MK-7 activates specific vitamin K-dependent proteins (VKDPs) through carboxylation, which is essential for proper calcium distribution in the body. Key VKDPs include osteocalcin and Matrix Gla Protein (MGP). Osteocalcin, produced by osteoblasts, binds calcium to bone, strengthening bones and teeth. It needs vitamin K2 to become active. MGP, in its active form, prevents calcium deposition in soft tissues like arteries, promoting arterial flexibility. Inactive MGP, due to vitamin K2 deficiency, contributes to calcium buildup in arteries.

Bone Health: Strengthening the Skeleton

MK-7's activation of osteocalcin supports bone health, particularly in groups prone to osteoporosis, such as postmenopausal women. A three-year study showed that daily supplementation with 180 mcg of MK-7 in healthy postmenopausal women helped reduce age-related declines in bone mineral density at the lumbar spine and femoral neck and improved bone strength. MK-7 also works with vitamin D3 to ensure calcium absorbed is used effectively for bone building.

Cardiovascular Protection: Preventing Arterial Hardening

Coronary artery calcification (CAC) is a significant risk factor for cardiovascular events. MK-7 helps inhibit this by activating MGP, directing calcium away from arteries and maintaining their elasticity. The Rotterdam Study indicated that higher intake of menaquinones (vitamin K2) was linked to a lower risk of coronary heart disease. Research suggests MK-7 can slow CAC progression, especially in those with existing calcium buildup.

Dental Health: A Lesser-Known Benefit

MK-7 also contributes to dental health by activating osteocalcin, which promotes dentin growth. This proper mineralization leads to stronger enamel and may help prevent cavities. Some research, like that inspired by Weston A. Price, highlights the importance of vitamin K2 for optimal oral health.

Additional Potential Benefits

Beyond established roles, MK-7 is being studied for other benefits, including increasing insulin sensitivity in metabolic conditions like diabetes. It may also support brain health, kidney function, and possess anti-inflammatory properties. Higher vitamin K2 intake is associated with better kidney function and a reduced risk of chronic kidney disease.

A Comparative Look at Vitamin K Forms


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (MK-4)	Vitamin K2 (MK-7)
Primary Source	Green leafy vegetables	Animal products (organ meats, eggs, butter)	Fermented foods (especially natto), some cheese
Bioavailability	Poorly absorbed from food matrix	Short half-life, requires higher and more frequent doses	Highly bioavailable and effective at nutritional doses
Half-Life	Short (1-2 hours), rapidly cleared from blood	Short (6-8 hours), cleared from blood	Long (up to 72 hours), provides sustained activity
Primary Function	Blood coagulation	Supports bone health at higher doses	Directs calcium to bones and away from arteries

The Best Way to Get Vitamin K2 as MK-7

The richest dietary source of MK-7 is natto, but its strong flavor is not appealing to everyone. Certain cheeses also contain menaquinones. Supplementation is often the most reliable way to ensure optimal intake, as demonstrated in clinical studies. Consult a healthcare provider before supplementing, especially if taking blood thinners like warfarin, as vitamin K can interact with these medications. MK-7 is often preferred in supplements due to its superior bioavailability and longer half-life.

Conclusion

Vitamin K2 as MK-7 plays a vital role in calcium metabolism, activating proteins that direct calcium to bones and teeth while preventing arterial calcification. Its effectiveness in supporting bone density and cardiovascular health makes it a key nutrient for long-term wellness. Ensuring adequate intake through diet or supplementation is a proactive approach to optimizing health. MK-7's unique properties and bioavailability make it a highly recommended form for improving vitamin K status.

For more information on the molecular pathways and health benefits of Vitamin K2-7, see this comprehensive review from the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC9237441/)

Frequently Asked Questions

The main differences are sources and half-life. Vitamin K1, found in leafy greens, is primarily used for blood clotting and has a short half-life. MK-7, from fermented foods, has a much longer half-life and is more effective at activating proteins that manage calcium in bones and arteries.

The richest food source of MK-7 is natto, a traditional Japanese fermented soybean dish. Other fermented foods, such as certain cheeses like Gouda, also contain MK-7 and other menaquinones, but in much smaller quantities.

MK-7 activates osteocalcin, a protein synthesized by osteoblasts. Once active, osteocalcin helps bind calcium to the bone matrix, which is crucial for increasing bone mineral density and strength and reducing the risk of osteoporosis.

Yes, MK-7 is very beneficial for heart health. It activates Matrix Gla Protein (MGP), which inhibits the dangerous calcification of arteries and soft tissues, thus promoting arterial elasticity and reducing cardiovascular risk.

Yes, they work synergistically. Vitamin D facilitates the absorption of calcium from the diet, while Vitamin K2 as MK-7 ensures that this absorbed calcium is properly utilized and directed to the bones, rather than depositing in the arteries.

MK-7 is generally considered safe at recommended nutritional doses. However, high doses may cause mild side effects like stomach upset in some people. It is absolutely contraindicated for individuals on blood-thinning medications like warfarin, as it can interfere with their effects.

For many, especially those following a Western diet, it is difficult to get sufficient MK-7 from food alone. While natto is an excellent source, its consumption is not widespread. Therefore, supplementation is often the most reliable way to ensure adequate intake for optimal bone and heart health.