Dosage · Supplement
Vitamin K2: dosage and how to take it
90–180 µg MK-7 daily with vitamin D and fat.
- Overall grade
- Grade B
- Last revised
- 0
- graded outcomes
- 1
- reference listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
90–180 µg MK-7 daily, taken with vitamin D and a fatty meal. There is no benefit to megadosing.
Timing & separation
There are no strict timing conflicts on record for Vitamin K2; consistency matters more than the exact hour for most goals.
Why the dose is what it is
K2 is the cofactor that carboxylates (activates) two calcium-binding proteins: osteocalcin, which incorporates calcium into bone matrix, and matrix Gla protein, which inhibits calcium deposition in arterial walls. Without adequate K2, both proteins stay under-carboxylated and calcium handling drifts the wrong way.
Bottom line
A cheap, low-risk companion to vitamin D that makes mechanistic sense for bone and vascular calcium handling. 90–180 µg MK-7 with your D. If you take warfarin, do not add it without medical guidance.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 90–180 µg MK-7 daily with vitamin D and fat.
Goes with
- Vitamin K2Full Vitamin K2 monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Calcium: dosage and how to take it≤500 mg per dose, with D and K2; citrate needs no acid.Evidence grade B
- Krill Oil: dosage and how to take itDose to total EPA+DHA (often 2–4 capsules).Evidence grade C
- Silicon: dosage and how to take itBioavailable orthosilicic acid daily.Evidence grade C
- Vitamin D: dosage and how to take it1,000–2,000 IU (25–50 µg) D3 daily with a fatty meal.Evidence grade A
Sources
As this entry records them: title, journal and year. None carries a DOI or PubMed id, so none is linked as a verified paper. Each link searches PubMed for the title; check that what you find is what the entry describes.
- 1.Menaquinone-7 supplementation and arterial stiffness — Thromb Haemost, 2015. Search PubMed (opens in a new tab)
Last revised . A grade is this entry's reading of the evidence, not medical advice.