General Dosage
100-200 mcg MK-7 daily with a fat-containing meal
Maximum dose: No established upper limit for K2; doses up to 360 mcg MK-7 daily used safely in trials; MK-4 used at 45 mg/day therapeutically in Japan
Vitamin K2 (MK-7) Dosage Guide
Evidence:Moderate
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Dosage Recommendations
General recommendation: 100-200 mcg MK-7 daily with a fat-containing meal
Timing: With a fat-containing meal for optimal absorption; once daily for MK-7 • Take with food for best absorption.
Dosage by Condition
General bone health
100-200 mcg MK-7 dailyModerate
Osteoporosis prevention
180 mcg MK-7 daily (based on Knapen RCT)Moderate
Cardiovascular protection
100-200 mcg MK-7 dailyModerate
Vitamin D3 companion
100 mcg MK-7 per 1,000-2,000 IU D3Moderate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| General bone health | 100-200 mcg MK-7 daily | Moderate |
| Osteoporosis prevention | 180 mcg MK-7 daily (based on Knapen RCT) | Moderate |
| Cardiovascular protection | 100-200 mcg MK-7 daily | Moderate |
| Vitamin D3 companion | 100 mcg MK-7 per 1,000-2,000 IU D3 | Moderate |
Upper limit: No established upper limit for K2; doses up to 360 mcg MK-7 daily used safely in trials; MK-4 used at 45 mg/day therapeutically in Japan
Timing & Absorption
With a fat-containing meal for optimal absorption; once daily for MK-7
Best taken with food for optimal absorption.
Find a Vitamin K2 (MK-7) with the right dose
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References
- RCTKnapen MHJ, Drummen NE, Smit E, Vermeer C, Theuwissen E (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International. DOI PubMed
- ObservationalGeleijnse JM, Vermeer C, Grobbee DE, et al. (2004). Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. Journal of Nutrition. DOI PubMed
- RCTSchurgers LJ, Teunissen KJ, Hamulyák K, Knapen MH, Vik H, Vermeer C (2007). Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. DOI PubMed