The Best Vitamin K2 MK7: Shopping Guide and Recommendations (09/21)

Vitamin K2 is produced by bacteria and is therefore found in fermented foods. Bacteria in the human large intestine also produce menaquinones. However, these are only poorly utilised by the body and therefore play a subordinate role for the vitamin K2 household in the body (1). Vitamin K2 MK7 is particularly fat-soluble and has a long half-life. This makes vitamin K2 MK7 the most effective form of menaquinones, because it has a high bioavailability and stays in the body longer than other vitamin K2 forms due to its long half-life (1). Another important factor in the effectiveness of vitamin K2 MK7 products is the structure of the molecule. Generally, vitamin K2 MK2 exists in a cis and trans structure. However, only the trans vitamin K2 MK7 can be utilised by the body. Due to its structure, cis-vitamin K2 MK7 is almost ineffective because it cannot link to the necessary enzymes (2, 3). To ensure that your vitamin K2 MK7 product can develop its full effect in your body, look for a trans content of at least 98% when buying it. These products are also called all-trans vitamin K2 MK7.

Effect on osteoporosis and vascular calcification

Calcium is an important component of bones and teeth and ensures their stability. However, if calcium is deposited in the blood vessels, this can lead to a heart attack. Vitamin K2 MK7 therefore ensures that the calcium ends up in the bones and teeth and not in our blood vessels. In this way it prevents hardening of the arteries, i.e. arteriosclerosis, and brittle bones, i.e. osteoporosis. Postmenopausal women in particular have an increased risk of osteoporosis. Supplementation of vitamin K2 has been shown to have a positive effect in several studies (4, 5). The Nurse Heath Study in Harvard, for example, found a 30 % reduction in hip fractures in women who took at least 100 mg of vitamin K daily (6).

Furthermore, vitamin K2 MK7 plays a central role in preventing hardening of the arteries. In a ten-year study conducted in Rotterdam, 4807 healthy men and women older than 55 years took part. The study found that a vitamin K2 intake of at least 32 µg daily led to a 50 % reduction in fatal coronary heart disease (7). An EPIC study of 16,000 healthy men and women between the ages of 49 and 70 confirmed this. The eight-year study found that an increased intake of natural vitamin K2 MK7 leads to a reduction in coronary heart disease. The risk even decreased by 9 % per 10 µg vitamin K2 MK7 intake (8).

Effect on blood clotting

Not only vitamin K1 has a key role in blood clotting, also called coagulation, in the body. Vitamin K2, especially vitamin K2 MK7, also influences this. Vitamin K activates the production of blood clotting factors in the liver. If blood coagulation is disturbed, this can lead to thromboses, embolisms or even increased blood loss. The unit of measurement for blood clotting is INR. An INR that is too low can lead to clots, while an INR that is too high can lead to increased blood loss.

Studies have found that vitamin K2 MK7 doses as low as 10 to 20 µg have measurable effects on blood clotting factors (9). The INR can thus be reduced by 40 to 60 %. However, as already mentioned, vitamin K2 MK7 has a key role in the utilisation of calcium and can thus prevent osteoporosis and arteriosclerosis. To prevent vitamin K2 MK7 deficiency in patients taking blood thinners, new studies therefore recommend a constant and controlled vitamin K2 intake. Under medical supervision, this can lead to a stabilisation of the INR values (10).

Effect on type 2 diabetes and cancer

Vitamin K2 MK7 has also gained attention in diabetes and cancer research. Studies have shown a reduction in the risk of type 2 diabetes through vitamin K2 intake (11). The effect of vitamin K2 MK7 on insulin resistance is controversial (12). However, diabetes patients suffer from an increased risk of bone fractures and vascular calcification (12, 13), which in turn can be positively influenced by vitamin K2 MK7 supplementation. A positive correlation between the intake of vitamin K2 MK7 and a reduced risk of cancer has also been found in cancer research. An EPIC study in Heidelberg came to the conclusion that there was an inverse correlation between vitamin K2 MK7 intake and the occurrence of certain cancers. The effect was more pronounced in men than in women (14).

Normally, we take in enough vitamin K2 MK7 through our diet. However, an unbalanced diet or illness can lead to a vitamin K2 MK7 deficiency. In these cases, supplementation with vitamin K2 MK7 is particularly useful. Postmenopausal women may also benefit from vitamin K2 MK7 supplementation to reduce the risk of osteoporosis (4, 5) . Furthermore, people with cardiovascular heart disease may benefit from vitamin K2 MK7 intake (15, 16). This is because vitamin K2 MK7 can prevent calcification in blood vessels. In addition, vitamin K2 MK7 supplementation may also be useful for children to support healthy bone and tooth formation (17, 18).

Do animals need vitamin K2 MK7 products?

Vitamin K2 MK7 is also produced by bacteria in the intestines of dogs and cats. It fulfils the same functions in the body as in humans.

If your pet suffers from a chronic intestinal disease, for example, or has to take antibiotics often, it may have a vitamin K2 MK7 deficiency. If you suspect that your pet is suffering from a vitamin K2 deficiency, first talk to a vet. Make sure your pet has a balanced diet and include sources of vitamin K such as fish meal, liver and greens. For diseases that lead to a vitamin K2 deficit, you can use special food with added vitamin K2 MK7. Be sure to check the quality of the added vitamins.

Vitamin K2 is therefore mainly found in fermented foods. Sauerkraut or kimchi are also good sources of vitamin K2. Furthermore, vitamin K2 is fat-soluble and is therefore best taken with a fat source such as high-quality oil. Since vitamin K2 is heat-resistant, you can also heat the food without any problems. Now you may notice that it is relatively difficult to get vitamin K2 MK7 from food alone. Our body produces vitamin K2 itself, but a healthy intestinal flora is a prerequisite. If the intestinal flora is damaged by antibiotics, for example, it is worth supplementing with vitamin K2 MK7.

Recent studies recommend a daily vitamin K2 MK7 dose of 100 to 200 µg (19)for healthy adults. For older people or overweight people, a higher daily dose of up to 200 µg is recommended. A daily dose of vitamin K2 MK7 of up to 200 µg could also be beneficial for coronary vascular diseases or brittle bones in the post-menopause. An overdose of vitamin K2 MK7 is impossible and does not lead to blood thickening. This is because once saturation has been reached in the body, proteins can no longer absorb vitamin K2. However, people taking blood thinners should definitely contact their doctor to determine a safe daily dose.

Do your wounds bleed more or do you have frequent nosebleeds? Do you bruise quickly and often? Do you have problems concentrating and often feel listless? These are all symptoms of a vitamin K2 deficiency. In these cases, a food supplement will help you to compensate for your vitamin K2 MK7 deficit.

Below you will find detailed information on the different types of vitamin K2 MK7. We show you the different advantages and disadvantages of the different types of products. This way you can decide which product is best for you.

Vitamin K2 MK7 all-trans products

Products labelled vitamin K2 MK7 all-trans must contain at least 98% vitamin K2 MK7 in the trans-structure form. Because of its geometric structure, trans vitamin K2 MK7 fits like a key into the lock of the proteins it activates.

Vitamin K2 MK7 all-trans can be produced naturally or synthetically. Natural production is by fermentation from soy and by bacteria in the gut. Synthetically, vitamin K2 MK7 is made from flower oils. Note, however, that both methods use laboratory technology to produce all-trans vitamin K2 MK7 products. Generally, good vitamin K2 MK7 products contain up to 2 % cis. Poor products may also contain 74% cis vitamin K2 MK7. However, recent studies found that many vitamin K2 MK7 products labelled as all-trans actually had a much lower all-trans content and some were even ineffective (21).

So when buying, be sure to look for reputable manufacturers, who are often recognisable by a higher price. Certificates can also be helpful to get an effective vitamin K2 MK7 product.

Vitamin K2 MK7 + vitamin D3 products

Combination preparations of vitamin K2 MK7 with vitamin D3 are often offered because both vitamins support the same processes in the body. Thus, the vitamins contribute to the maintenance and normal function of:

• Bones and teeth
• Muscles
• Immune system

These products are also offered as tablets, capsules and in liquid form. In addition to vitamin K2 MK7 + D3, capsules contain oils that further promote absorption in the body. Sprays or drops are particularly suitable for children. They are offered in many flavours and are particularly easy to dose.

High-dose vitamin K2 MK7 products

Taking high-dose vitamin K2 MK7 makes sense for people with pre-existing conditions, but also for older people. Postmenopausal women should also take high-dose products (22). . These products are not suitable for children and pregnant women. People who take blood thinners should also avoid high-dose vitamin K2 MK7. Always check with your doctor before taking high-dose vitamin K2 MK7 products. This protects you from possible interactions with medicines you are taking.

High-dose vitamin K2 MK7 products usually contain between 200 and 1000 µg of the vitamin. These products are also available as tablets, capsules or liquid, depending on your preference. Make sure that these products also have the label all-trans. This is the only way to ensure that the vitamin K2 MK7 is effective.

There is a relatively large price range for the vitamin K2 MK7 products on offer, which you can see in the table below.

The price of vitamin K2 MK7 products depends greatly on the dosage form and the package size. In general, however, vitamin K2 MK7 tablets are the cheapest, while vitamin K2 MK7 drops are considerably more expensive. However, due to the easy handling and the very good tolerability, the drops are also suitable for most users.

If you already take vitamin D3 supplements, your body may suffer from a vitamin K2 deficiency. This is because the vitamin K2 in your body is needed more to utilise calcium. In the long term, this could lead to calcification of blood vessels and organs (23, 24) It therefore makes sense to take vitamin K2 MK7 together with vitamin D3. This way you can prevent a vitamin K2 deficiency and benefit from the positive effects of the vitamins.