Vitamin K2 Benefits: Why 180 µg of MK‑7 Is the Dose That Counts for Bones and Arteries
Vitamin K2 is the missing link between calcium and strong bones. It decides where calcium ends up: in your skeleton, where you want it, or in your arteries, where you do not. And when it comes to K2, dose matters. Here is the science, and why SCN™ uses the full 180 µg.
Vitamin K2 activates two calcium-handling proteins: osteocalcin, which binds calcium into bone, and matrix Gla protein, which helps keep calcium out of blood vessel walls. In 3-year randomised trials, 180 µg of vitamin K2 as MK-7 per day slowed age-related bone loss, improved bone strength and improved arterial stiffness in healthy postmenopausal women. Vitamin K contributes to the maintenance of normal bones and to normal blood clotting. SCN™ Liposomal OsteoSure provides that same 180 µg of MK-7 daily, 240% of the EU reference intake.
What is vitamin K2?
Vitamin K is a family of fat-soluble vitamins. Vitamin K1 (phylloquinone) comes from green leafy vegetables and is used mainly by the liver to make blood clotting factors. Vitamin K2 (menaquinones) is made by bacteria and found in fermented foods such as natto, aged cheeses and some meats. K2 comes in several forms, named MK-4 to MK-13 by the length of their side chain. The long-chain form MK-7 stays in your circulation much longer and reaches tissues beyond the liver, like bone and blood vessel walls.
The challenge: Western diets provide very little MK-7, often just a few micrograms a day. Natto, the Japanese fermented soybean dish, is by far the richest source, and most people outside Japan never eat it.
How does vitamin K2 work?
Vitamin K2 is the co-factor for an enzyme that “switches on” a group of proteins called Gla proteins, by adding a chemical group that lets them grab calcium. Two of them matter most:
- Osteocalcin is made by bone-building cells. Once activated by K2, it binds calcium and helps lock it into the bone matrix. Without enough K2, osteocalcin stays inactive.
- Matrix Gla protein (MGP) is made in blood vessel walls and cartilage. Activated MGP is one of the body’s most powerful natural inhibitors of soft-tissue calcification. Inactive MGP, measured in blood as dp-ucMGP, is a marker of poor vascular vitamin K status.
Think of it this way: vitamin D3 increases the calcium coming in, and vitamin K2 tells it where to go.
Why is MK-7 the best form of vitamin K2?
In a study published in Blood, researchers at Maastricht University compared vitamin K1 with MK-7 in healthy volunteers. Both were absorbed well, but MK-7 had a much longer half-life, gave far more stable blood levels and built up to 7–8 times higher levels with daily intake. MK-7 also activated osteocalcin more completely. In practical terms, one daily MK-7 dose keeps working around the clock.
Why 180 µg? The clinical dose explained
Most of the strongest human evidence for vitamin K2 comes from a single, well-run research programme at Maastricht University, in which healthy postmenopausal women took 180 µg of MK-7 every day for three years. That is the dose SCN™ chose for Liposomal OsteoSure, deliberately.
Bone (Knapen et al., Osteoporosis International 2013): 244 healthy postmenopausal women aged 55–65 took 180 µg MK-7 or placebo for three years. MK-7 significantly slowed the age-related decline in bone mineral content and density at the lumbar spine and femoral neck, improved bone strength and reduced the loss of vertebral height. Over the study, lumbar spine density fell by about 1.5% in the placebo group, but by less than 0.5% with MK-7.
Arteries (Knapen et al., Thrombosis and Haemostasis 2015): in the same women, three years of 180 µg MK-7 reduced inactive MGP by 50% and significantly improved arterial stiffness measures, with the biggest improvements in women whose arteries were stiffest at the start.
Timing matters: the clearest bone benefits only appeared after two to three years, which helps explain why shorter, one-year studies often found little effect. Vitamin K2 is a long-term investment.
Many multivitamins and calcium formulas contain only a fraction of this amount, or use vitamin K1 instead. With 180 µg of MK-7, SCN™ Liposomal OsteoSure delivers the full research-backed dose, not a token amount.
SCN™ Liposomal OsteoSure
The full 180 µg clinical dose of vitamin K2
180 µg MK-7 with vitamin D3 4000 IU, liposomal calcium, liposomal magnesium and soy isoflavones in one daily formula.
What are the health benefits of vitamin K2?
Maintains normal bones
Vitamin K contributes to the maintenance of normal bones by activating osteocalcin, the protein that binds calcium into bone.
Slows age-related bone loss
Three years of 180 µg MK-7 daily slowed bone loss at the lumbar spine and femoral neck (hip) in healthy postmenopausal women.
Stronger bones, not just denser
The same trial found better bone strength indices and less loss of vertebral height, both important for real-world fracture resistance.
More flexible arteries
180 µg MK-7 for three years improved arterial stiffness in healthy postmenopausal women, especially those starting with stiff arteries.
Activates the body’s calcification shield
MK-7 cut inactive matrix Gla protein by 50%, improving the vitamin K status of the blood vessel wall.
Less arterial calcification
In 564 postmenopausal women, higher dietary K2 intake was linked to 20% less coronary calcification. Higher K1 intake showed no such link.
Heart health in population studies
In the Rotterdam Study, people with the highest K2 intake had 57% lower risk of dying from coronary heart disease and 52% lower odds of severe aortic calcification. In 16,057 Dutch women, every extra 10 µg of K2 per day was linked to 9% lower coronary heart disease risk.
Normal blood clotting
Vitamin K contributes to normal blood clotting, its classic and best-known role.
Good to know: the Rotterdam and coronary calcification findings come from observational studies, which show associations rather than proof of cause and effect. The bone and arterial stiffness findings come from randomised controlled trials.
Is vitamin K2 good for athletes?
Athletes, especially endurance athletes, put more demand on their calcium system than most people: sweat losses, high calcium and vitamin D intakes and, in cycling and swimming, sports that do little to load the skeleton. K2 helps make sure the calcium you take in gets built into bone. There is also early research on performance.
Cardiac output (McFarlin et al., 2017): in a small study of 26 trained athletes, MK-7 for eight weeks (300 µg for four weeks, then 150 µg) increased maximal cardiac output during a cycling test by 12%, with no change in the placebo group. It is one small study using one product, so it needs confirmation, but it is an exciting signal for endurance athletes.
Strength and recovery: a recent randomised trial at the University of Glasgow found 12 weeks of MK-7 (240 µg) did not improve muscle strength or recovery after resistance exercise. K2’s case for athletes rests mainly on bone and vascular health, not on building muscle.
Vitamin K2 for runners
Bone qualityStress injury prevention
Runners need bone that is strong, not just dense. K2 activates osteocalcin so the calcium you eat is properly incorporated into the bone matrix.
Vitamin K2 for cyclists
Low-impact sportCardiac output
Cyclists are at higher risk of low bone density, and the only K2 performance study to date used a cycling test. K2 is a smart addition for riders taking calcium and vitamin D.
Vitamin K2 for triathletes
Long-term healthVascular elasticity
Triathletes often train for decades. Supporting bone and flexible arteries with K2 is a long-term investment in staying in the sport.
Vitamin K2 for swimmers
Non-weight-bearingBone support
Swimming does little to stimulate bone. K2, together with calcium, vitamin D3 and dryland strength work, helps swimmers protect their skeleton.
Vitamin K2 for marathon runners
Masters runnersHeart and arteries
Many marathoners are over 40. For masters athletes, K2’s research on arterial stiffness and bone loss is especially relevant, alongside training for the heart itself.
For endurance athletes
Send your calcium to the right place
SCN™ Liposomal OsteoSure pairs 180 µg vitamin K2 with calcium and vitamin D3 for athletes who train for decades.
Who needs vitamin K2 the most?
Vitamin K2 for women
MenopauseBones and arteries
The landmark 180 µg trials were carried out in postmenopausal women, the group that loses bone fastest and also sees arteries stiffen after oestrogen falls. For women, K2 offers support on both fronts.
Vitamin K2 for men
HeartCalcium supplements
Men taking calcium supplements have been a focus of concern about arterial calcification. K2 activates matrix Gla protein, the body’s own calcification inhibitor, which makes it a logical partner to any calcium supplement. The Rotterdam Study, which linked high K2 intake to lower coronary death risk, included both men and women.
Vitamin K2 over 40
Prevention
Arterial stiffening and bone loss begin quietly in midlife. Because K2’s benefits build over two to three years, your forties are the ideal time to start.
Vitamin K2 over 50
Clinical trial age group
The 180 µg MK-7 trials studied women aged 55–65, so this is the age group with the most direct evidence for bone and arterial benefits.
Vitamin K2 over 60
Bone strengthVascular health
From 60, the risks of arterial calcification and fracture both rise. A daily MK-7 supplement, taken with calcium and vitamin D3, supports both bone strength and arterial health.
Why should you take vitamin K2 with vitamin D3 and calcium?
Vitamin D3 helps you absorb calcium and also increases how much osteocalcin and matrix Gla protein your body produces. But those proteins only work once vitamin K2 has activated them. Taking high-dose vitamin D3 and calcium without K2 means building more calcium-handling proteins that cannot do their job properly. That is why SCN™ Liposomal OsteoSure combines all three, plus liposomal magnesium. Read more in our vitamin D3 benefits guide, our calcium supplement benefits guide and our soy isoflavones benefits guide.
Inside SCN™ Liposomal OsteoSure (per daily serving)
- Vitamin K2 (menaquinone-7) 180 µg (240% NRV)
- Vitamin D3 (cholecalciferol) 100 µg / 4000 IU (2000% NRV)
- Lipocal™ liposomal microencapsulated calcium 1800 mg, providing 660 mg calcium (82.5% NRV)
- Magshape™ liposomal microencapsulated magnesium 600 mg, providing 200 mg magnesium (53.3% NRV)
- Soy isoflavones 40% extract 60 mg
Is vitamin K2 safe?
Vitamin K2 has an excellent safety record, and no tolerable upper intake level has been set for vitamin K in the EU because no adverse effects have been identified from high intakes in healthy people. There is one important exception:
If you take warfarin or another vitamin K antagonist anticoagulant, do not take vitamin K2 without speaking to your doctor. Researchers have warned that MK-7 doses of 50 µg per day or more can interfere with this type of medication in a clinically relevant way. Newer anticoagulants work differently, but you should still check with your doctor or pharmacist.
Take vitamin K2 with a meal containing some fat to support absorption.
Calcium, D3 and the full dose of K2
Long-term bone and artery support starts today
SCN™ Liposomal OsteoSure: 180 µg MK-7, 4000 IU D3, liposomal calcium and magnesium.
Frequently asked questions about vitamin K2
What is vitamin K2 good for?
Vitamin K2 activates osteocalcin, which binds calcium into bone, and matrix Gla protein, which helps keep calcium out of artery walls. Vitamin K contributes to the maintenance of normal bones and normal blood clotting, and 3-year trials of 180 µg MK-7 showed slower bone loss and improved arterial stiffness.
How much vitamin K2 should I take per day?
The best-studied dose is 180 µg of MK-7 per day, used in the 3-year Maastricht trials on bone and arterial health. The EU nutrient reference value for vitamin K is 75 µg, so 180 µg provides 240% NRV.
Is 180 µg of vitamin K2 too much?
No. 180 µg is the dose used in long-term clinical trials in healthy adults, and no upper intake level has been set for vitamin K in the EU. The exception is people taking warfarin-type anticoagulants, who must consult their doctor first.
What is the difference between MK-4 and MK-7?
MK-4 has a very short half-life, so studies have used very large doses taken several times a day. MK-7 stays in the blood for about three days, builds up stable levels with one daily dose and activates osteocalcin more completely at microgram doses.
Should vitamin K2 be taken with vitamin D3?
Yes. Vitamin D3 increases calcium absorption and the production of calcium-binding proteins; vitamin K2 activates those proteins so calcium goes into bone. The two work as a team.
How long does vitamin K2 take to work?
Blood markers of vitamin K status improve within a few months, but in the 3-year trial the clearest bone benefits appeared after two to three years. Think of K2 as a long-term habit.
Can I get enough vitamin K2 from food?
It is difficult outside Japan. Natto is the richest source by far, while typical Western diets provide only small amounts of MK-7. Reaching 180 µg daily from food alone is not realistic for most people.
Is vitamin K2 good for athletes?
K2 supports bone health, which matters for athletes in high-volume and low-impact sports, and one small study found 8 weeks of MK-7 increased maximal cardiac output by 12% in trained athletes. More research is needed on performance.
Ready for the full clinical dose?
SCN™ Liposomal OsteoSure
180 µg vitamin K2 (MK-7), 4000 IU vitamin D3, liposomal calcium and magnesium, plus soy isoflavones.
参考文献
- Knapen MHJ et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int 2013;24:2499–2507.
- Knapen MHJ et al. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women: a double-blind randomised clinical trial. Thromb Haemost 2015;113:1135–1144.
- Schurgers LJ et al. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood 2007;109:3279–3283.
- Geleijnse JM et al. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr 2004;134:3100–3105.
- Beulens JWJ et al. High dietary menaquinone intake is associated with reduced coronary calcification. Atherosclerosis 2009;203:489–493.
- Gast GCM et al. A high menaquinone intake reduces the incidence of coronary heart disease. Nutr Metab Cardiovasc Dis 2009;19:504–510.
- McFarlin BK, Henning AL, Venable AS. Oral consumption of vitamin K2 for 8 weeks associated with increased maximal cardiac output during exercise. Altern Ther Health Med 2017;23:26–32.
- University of Glasgow. Effects of vitamin K2 (MK-7) supplementation on recovery following resistance exercise in young and older adults: a randomised controlled trial.
This article is for educational purposes and does not replace medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Do not take vitamin K supplements if you use warfarin or other vitamin K antagonist anticoagulants without medical supervision. If you are pregnant, breastfeeding, taking medication or have a medical condition, consult your doctor before use.