Vitamin K2 (menaquinones) C
Potentially beneficial for bones and blood vessels, but sports outcomes have not been studied
Citable fact
«Vitamin K2 (menaquinones)» — evidence level C. Dosage: 45–180 µg of menaquinone-7 (MK-7) per day is discussed. Menatetrenone (MK-4) at a dose of 45 mg is used for osteoporosis, but that is a prescription dose, not a supplement. No safe upper level for vitamin K has been established: pronounced toxicity in healthy adults has not been described. Source: PMID 32972636, permanent link to the source in the list below.
How it works
It activates gamma-carboxylation of osteocalcin and matrix Gla protein, directing calcium into bone tissue and preventing its deposition in the vascular wall. Vitamin K1 is mainly responsible for clotting.
Dosage and intake
45–180 µg of menaquinone-7 (MK-7) per day is discussed. Menatetrenone (MK-4) at a dose of 45 mg is used for osteoporosis, but that is a prescription dose, not a supplement. No safe upper level for vitamin K has been established: pronounced toxicity in healthy adults has not been described.
With fat-containing food. MK-7 has a long half-life, so the time of intake is not critical.
Forms
Menaquinone-7 (MK-7) and menatetrenone (MK-4) have been studied; menatetrenone at high doses is a prescription drug, only as prescribed by a doctor.
What is confirmed
- Improves bone metabolism markers and reduces bone loss in some studies
- Activates matrix Gla protein — a marker of reduced risk of vascular calcification
Adverse effects and limitations
- When taking warfarin and other vitamin K antagonists, the effect of the drug is weakened — only as prescribed by a doctor
- Menatetrenone at a dose of 45 mg is a prescription drug, not a supplement
- Sports outcomes (strength, injuries, performance) have not been studied
Interactions
- Warfarin and other anticoagulants — a direct antagonistic interaction
- High doses of vitamins A and E reduce vitamin K uptake
Who must not use it
- Under 18 years: There is little data; routine intake is not recommended.
- Pregnancy and lactation: The safety of K2 supplements in pregnancy has not been established; not recommended without a doctor's prescription.
- warfarin use
- hereditary clotting disorders
- malabsorption and vitamin K deficiency
Sources
- Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health · Capozzi A, Scambia G, Lello S · Maturitas, 2020 · PMID 32972636
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
See also
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