Discussion of the various vitamin K2 supplements on the market with a comparison of MK-4 from animal sources or MK-7 from bacterial fermentation to ensure the diet contains sufficient amounts of this elusive yet critical nutrient.
Getting enough Vitamin K2 is absolutely essential to vibrant health. Surprisingly, the vast majority of people are seriously deficient.
Even those eating a completely whole food, organic diet, fail miserably in getting enough in either of the two major forms: MK-7 and MK-4.
Traditional Societies instinctively put great importance on foods high in Vitamin K2.
These sacred foods were consumed in larger quantities by young couples preparing to conceive. In addition, pregnant and breastfeeding women, growing children, and the elderly received more to preserve health during these critical times of life.
Sufficient Vitamin K2 along with the other critical fat-soluble activators A and D are especially important for pregnant women to consume to ensure healthy babies.
Please note that Vitamin K1 from leafy greens is a different nutrient! It is not the same as Vitamin K2 found in the sacred foods of traditional cultures.
The best food sources of Vitamin K2 are grass-fed dairy products, emu oil, gouda, and brie cheese, and natto, a very strong-tasting fermented soy product with roots in Japan.
Vitamin K2 from animal sources is MK-4, while K2 produced by bacterial fermentation as found in natto or cheese is MK-7.
Getting Vitamin K2 in the Diet is Difficult
Unfortunately, even if one consumes plenty of grass-fed dairy, getting enough K2 in the diet is still very much a challenge. This is due to the worrisome depletion of our soils which will take generations to repair.
Consider that the spring butter of the traditional Alpine living Swiss was an orange color. Grass-fed spring butter today is at best deep yellow.
No doubt, the soil that produced the rapidly growing spring grass that the Alpine cows grazed upon was much higher in nutrients in order to produce orange butter which the Swiss reverently placed in bowls with wicks to burn in their Churches.
K2 Cannot be Recycled by the Body like K1
It is also greatly concerning that Vitamin K2 cannot be recycled by the body like Vitamin K1.
This means that stores can be quickly depleted with the very common and invisible deficiency of K2 occurring in as little as 7 days.
This is concerning especially if you are taking Vitamin D or calcium supplements. Sufficient K2 is necessary to prevent arterial calcification when intake of these synergistic nutrients is high.
Bridging the Dietary Gap with K2 Supplements
In order to bridge the gap and ensure that my family gets enough Vitamin K2, I decided about a year ago that we needed to take a daily supplement as I was not confident that we were getting enough even with our frequent consumption of sacred foods and grass-fed dairy.
Does this mean that grass-fed dairy is not important? Absolutely not. It is always best to strive to get your nutrients from food as much as possible.
With the depletion of the soils, however, I did not feel certain that we could get enough K2 eating reasonable amounts of whole and even sacred foods from grass-fed sources like Traditional Societies would have by eating a similar diet.
I have not yet seen any scientific studies confirming what daily dose of K2 is optimal for long-term health.
However, based on population studies and data obtained from Vitamin K2 doses given in clinical trials, it seems that 45 mcg/day would be the minimal dose for therapeutic effect.
Several hundred mcg/day is a better target as this is what frequent natto eaters in Japan would be consuming.
The good news is that Vitamin K2 has no known toxicity. Thus, adding a daily supplement taken with food to improve absorption really has no downside.
MK-7 vs MK-4
If you decide that taking a Vitamin K2 supplement makes sense to you, which should you choose?
If given the choice, I prefer MK-4, the animal form of Vitamin K2 over MK-7, the form of K2 from bacterial fermentation.
Whole Food MK-4 is Best
However, the problem is that while MK-4 in whole foods like grass-fed butter, emu oil, high vitamin butter oil, and pastured egg yolks is real and ideal, the MK-4 in supplements is synthetically derived.
This is similar to the widespread issue of synthetic vitamin C supplements. Incidentally, folic acid is synthetic too (you really want folate).
Let me say that again.
MK-4 Supplements are Synthetic
MK-4 supplements are synthetic. This form of K2 is extracted from tobacco, most likely of GMO origin (90% of tobacco crops are genetically modified).
It is not the same MK-4 as found in grass-fed butter oil, eggs, goose liver, gouda cheese, or pastured emu oil.
Why doesn’t the MK-4 in supplements come from pasture-based whole foods? Because it would be prohibitively expensive.
Another big downside of synthetic MK-4 supplements is that it remains at therapeutic levels in the blood for only a few hours.
As a result, periodic and inconvenient dosing every few hours is required.
MK-7 is Optimal for Supplementation
Taking synthetic vitamins is to be avoided if at all possible. Consequently, I take this brand of Vitamin K2 derived from nonGMO natto.
This is the form of Vitamin K2 known as MK-7 (where to find).
It is the exact same K2 you would get if you actually ate natto. Unfortunately, many folks find it to be unpalatable food.
I’ve also vetted this brand that is chickpea-based and using it on a rotation basis. It is a good choice for those who are avoiding soy.
Another plus is that MK-7 stays in therapeutic doses in the blood much longer than synthetic MK-4.
As a result, a once-a-day supplement of MK-7 is sufficient. This is a very effective addition to the natural MK-4 from a diet high in grass-fed dairy and other sacred foods.
References
Vitamin K2 and the Calcium Paradox by Dr. Kate Rheaume-Bleue BSc, ND
Nutrition and Physical Degeneration, by Dr. Weston A. Price
More Information
The Latest Scoop on K2 Wonder Nutrient
The Vitamin Deficiency That Shows on Your Face
Nightshade Vegetables and Pain
I tried the supplement by Mercola-K2 MK7 derived from chickpeas, and experienced such bad INSOMNIA and anxiety. I have to agree with a few of the comments on here previously. MK7 isn’t tolerated by a percentage of the population.
I am assuming you don’t eat cheese or eat sauerkraut then either as these foods are loaded with MK-7.
At what age do you recommend giving it to children? My husband and I both take the mk-7. Should I be giving to my kids too? Thank you!!
I started my kids on it when they started school. Prior to that, they took butter oil.
Vitamin K2 does not alter coagulation for stroke victims in fact reduces the risk of another episode if the dose is high enough such as over 500-700 mcg
You never mentioned the optimal amount of vitamin K2 which is much higher than what diet can provide.
Additional vitamin K2 mn4 with mn7 are vital for arterial plaque reduction in fact the Japanese normally consume in excess of 2000 to 2500 mcg (micrograms) on a daily basis in Okinawa and Koyoto Japan both centers for enzymatic enhancement of foods where the consumption is even higher
This is not my understanding at all. I have not seen any research that the Japanese consume that much K2 on a daily basis! Even the book K2 and the Calcium Paradox written by a K2 expert (linked to in the above article) indicates far lower daily intake for those regions.
Thank you so much! I am not even that old(28), but when I was a kid it was just vitamin k, vitamin d, etc…now I feel like I need a degree in biochemistry to understand all of these new developments. This clears up a lot of my questions about k2, and which one to take. I was wondering if you have done an article on probiotics? Obviously there are so many to choose from! Even if I ferment my own foods, there is a very wide variety of probiotics I could choose to grow. Each having a unique purpose and identity. It is a lot to wrap my brain around. Help:)
Yes, there are a number of articles on probiotics on this site. Here’s one of the most popular. https://www.thehealthyhomeeconomist.com/how-to-take-probiotics/
Just wanted to chime in and say this I’ve tried the mk7 (menaQ) from chickpeas and had the same reaction the person you replied to did.
I have a supplement that has both MK4 and mk7 do they work good together?
Yes that is fine! Grassfed cheeses have both kinds of K2 in them. Just be sure the MK-4 is from natural sources.
As always you deliver such helpful and timely information. Thank you. 🙂 I have a question about what your recommendation would be to give this supplement to a healthy 8 year old child (or would you recommend that it be taken mainly by adults?) While eating a traditional diet for the most part, the child could use a boost for strengthening teeth. Any input is greatly appreciated.
My 3 kids take MK-7 capsules and have for years.
Why not vitamin k2 mk4 and mk7? I guess they have different roles in the human body.
As someone who has been on the holistic research trail for over 35 years, it’s wonderful to find new and more complete information to add to my arsenal. I am currently taking 100 mcg of Nutrigold brand Vitamin K2 MK-7 Gold daily which appears to compare favorably with Jarrow. On your advice will up my intake to 200 mcg. Any objections or comments would be appreciated. Hope you continue in your valiantefforts to improve our health naturally. We need the in depth research you do. Keep up the great work.