Should you’ve wandered into the MK-4 vs MK-7 debate, you’ve in all probability seen passionate opinions and complicated dosing. Right here’s the brief model from Dr. Brown’s clip: MK-4 is a type of K2 with a brief half-life that typically requires milligram-level dosing, whereas MK-7 is a naturally fermented K2 with a lengthy half-life efficient at microgram-level doses. Translation: MK-7 stays energetic longer and is simpler to take as soon as each day.
Vitamin Ok, Rapidly: K1 vs K2 (MK-4 vs MK-7)
- Vitamin K1: considerable in leafy greens; primarily helps regular blood clotting.
- Vitamin K2: prompts proteins that put calcium into bones and preserve it out of arteries.
- MK-4: short-acting K2 subtype; typically utilized in mg quantities a number of instances per day.
- MK-7: long-acting K2 subtype from fermentation; efficient in mcg quantities, usually as soon as each day.
From the video: “MK7…has an extended half-life. So that you solely have to make use of micrograms as in comparison with milligrams. The analysis…only is on MK7…and that’s what’s been clearly documented to construct bone and defend from arterial calcification.”
Why Many Clinicians Favor MK-7
Consistency issues. MK-7’s longer half-life maintains steadier blood ranges, supporting steady activation of bone-building (osteocalcin) and artery-protective (matrix-GLA) proteins. A number of medical trials hyperlink each day MK-7 with improved bone markers and more healthy arterial flexibility.
Use Vitamin K2 Correctly
- In order for you ease + once-daily dosing, MK-7 is the sensible decide.
- Client-friendly consumption generally falls round 90–200 mcg/day for MK-7 (test together with your clinician).
- Dr. Brown prefers 180 mcg for bone well being.
- Pair K2 with Vitamin D3: D helps soak up calcium; K2 helps direct it into bones (and away from smooth tissues).
- Don’t neglect the fundamentals: magnesium, protein, and weight-bearing train additionally construct bone.
Security Notes
- Should you’re on warfarin or different vitamin-Ok–interacting anticoagulants, seek the advice of your prescriber earlier than taking K2.
- For many wholesome adults, typical supplemental intakes are effectively tolerated.
Often Requested Questions
Do I want each Vitamin D and K2?
Vitamin D helps you soak up calcium; Vitamin K2 helps use that calcium appropriately by activating proteins that put it into bones and preserve it out of arteries. They work greatest collectively.
Is MK-7 the one efficient type?
Each MK-4 and MK-7 are types of K2. MK-7’s longer half-life makes it simpler to take as soon as each day in microgram quantities, which is why most fashionable analysis and client merchandise deal with MK-7.
