Vitamin K2 (MK-4 & MK-7) for Health & Longevity - Quick Reference Sheet
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Vitamin K2 (MK-4 & MK-7) for Health & Longevity

Created on 08/11/2026 – Quick Reference based on Evidence Review created using AI4L / Grok 4 – Audit

Vitamin K2 routes calcium into bone, not vessels. Trials support lower-spine bone density gains and lower inactive bone-protein markers. Multi-year MK-7 improved arterial stiffness in postmenopausal women with stiffer vessels; short dosing cut night leg cramps in older adults. Diet links to less coronary calcium; advanced valve calcium not slowed. Microgram doses are well tolerated; warfarin-type thinners need specialist care. (Full Review)

Protocol

Common longevity / preventive MK-7 dose
90–200 µg once daily
With fat-containing meal; 180 µg/day in multi-year bone and stiffness trials
Half-life & schedule
MK-7 once daily
MK-4 45 mg/day in divided doses is the classic Japanese osteoporosis regimen
Combining with vitamin D
Often paired with D3
Common pairing 1,000–5,000 IU D3 + 100–200 µg MK-7; individualize to 25(OH)D labs
Time to effect
Lumbar bone density
1–3 years
Structural BMD endpoints in trial protocols
Arterial stiffness
~3 years
Multi-year MK-7 work in postmenopausal women
Carboxylation markers
Weeks
ucOC and dp-ucMGP often shift within weeks

Benefits

Contraindications
  • Vitamin K antagonists (warfarin, acenocoumarol, phenprocoumon) without specialist supervision and INR monitoring
  • Clinician instruction to keep vitamin K intake strictly stable (vitamin K antagonist therapy)
  • Known allergy to product excipients or fermentation residues (e.g., soy-derived MK-7)
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Key Interactions
  • Bile acid sequestrants (cholestyramine, colesevelam) and orlistat (separate dosing by ≥2 hours)
  • Broad-spectrum antibiotics (long courses)
  • Vitamin D and calcium (monitor calcium if high-dose D)
  • Other bone agents (bisphosphonates, denosumab, anabolics)
  • Direct oral anticoagulants (apixaban, rivaroxaban, dabigatran, edoxaban)
    •

Risk & Side Effects

  • High: Interference with vitamin K antagonist anticoagulants
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  • Medium: Gastrointestinal adverse effects
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  • Low: Label-content discrepancy / product quality variability
    •
  • Speculative: Theoretical excess coagulation in non-anticoagulated users
    •

Monitoring

Marker Target Why
25-Hydroxyvitamin D Often 40–60 ng/mL (100–150 nmol/L) Companion nutrient; calcium absorption partner
Serum calcium (albumin-corrected) Stay within lab normal; avoid hypercalcemia Safety when using D + calcium + K2
PTH (parathyroid hormone) Mid-normal for the assay Calcium–vitamin D axis balance
ucOC or ucOC/cOC ratio Downward trend / lower vs baseline Functional vitamin K status in bone
dp-ucMGP Downward trend / lower vs baseline Functional K status for vascular MGP
DXA BMD (lumbar, hip) T-score goals individualized; track change Structural bone outcome
INR (if on VKA) Target set by anticoagulation clinic Safety if any vitamin K exposure

Cadence: Carboxylation markers at about 8–12 weeks if used; 25(OH)D and basic chemistries every 3–6 months when combined with vitamin D; DXA every 1–2 years if treating low bone mass

Qualitative Assessment

  • Energy and training tolerance: subjective recovery and ability to maintain resistance work without new bone or joint limitation
  • GI comfort: absence of nausea or loose stools after dose changes
  • Medication stability: unchanged anticoagulant plan and, if applicable, stable INR only under clinic care
Not medical advice. Educational distillation of a single evidence review. Confirm any decision with a qualified clinician, especially in the presence of prescription drugs or chronic conditions.