Vitamin K is best known for its role in normal blood clotting, but there's more than one kind. Vitamin K2, and especially the MK-7 form, has become a favorite in heart-health and bone-health formulas.† Here's why.
K1 vs K2
- Vitamin K1 (phylloquinone) comes mainly from leafy greens and is used largely by the liver for clotting factors.
- Vitamin K2 (menaquinones) is found in fermented foods such as natto and in some cheeses and animal foods. It has several forms, named MK-4 through MK-13.
What vitamin K2 does
Vitamin K2 activates proteins that help manage calcium in the body, including osteocalcin, which helps bind calcium into bone, and matrix Gla protein, found in blood-vessel walls. Put simply, K2 helps direct calcium to where your body needs it.†
Why MK-7?
MK-7 stays in the bloodstream much longer than MK-4 (days rather than hours). That makes a small, once-a-day amount effective at keeping levels steady, which is why most modern supplements use it.
How much vitamin K2?
Supplement amounts typically range from 90 to 200 mcg a day. Sculptiva Black Garlic provides 100 mcg of vitamin K2 as MK-7 (83% of the Daily Value), together with 1,000 mg of fermented black garlic extract and 200 mg of CoQ10 as ubiquinol.
Vitamin K2 and vitamin D3
Many people take K2 alongside vitamin D3, since vitamin D helps the body absorb calcium and K2 helps route it. If you already take D3, K2 is a natural partner.
Important: blood thinners
If you take warfarin or another vitamin K antagonist, do not start any vitamin K supplement without talking to your doctor. Vitamin K directly affects how these medications work. The same caution applies if you have a clotting disorder, upcoming surgery, are pregnant or nursing, or manage any medical condition.
Related: Ubiquinol vs ubiquinone · Black garlic benefits
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general education and isn't medical advice.