I like to keep my eye on vitamin K2 as MK-7 (menaquinone-7). I haven’t quite figured out why it doesn’t get as much attention as calcium, magnesium or vitamin D.
Especially when you realize the power of vitamin K2 as MK-7 for building bone strength, helping to prevent osteoporosis, protecting the heart and even reducing overall mortality.
So you see why it’s important not to overlook vitamin K2 as MK-7 in your diet!
Would you believe that there is no actual recommended daily allowance (RDA) for vitamin K2? For most people, I recommend a therapeutic dose of 90-200 mcg of vitamin K as MK-7 on a daily basis. Important note: The only exception is for those on the blood thinner Coumadin because supplementing with vitamin K will reduce the effectiveness of Coumadin.
Unfortunately, the average U.S. intake is only 9-12 mcg, if any at all! For more information on vitamin K2 as MK-7, read my in-depth article about the many benefits of vitamin K.
References:
Huang ZB, Wan SL, Lu YJ, Ning L, Liu C, Fan SW. Does vitamin K2 play a role in the prevention and treatment of osteoporosis for postmenopausal women: a meta-analysis of randomized controlled trials. Osteoporos Int. 2014 Dec 17. http://www.ncbi.nlm.nih.gov/pubmed/25516361 (accessed 04-29-2015)
Knapen MH, Braam LA, Drummen NE, Bekers O, Hoeks AP, Vermeer C. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women: double-blind randomised clinical trial. Thromb Haemost. 2015, Feb. 19 (Epub ahead of print) http://www.ncbi.nlm.nih.gov/pubmed/25694037 (accessed 4-29-2015)
Martí Juanola-Falgarona et al. Dietary Intake of Vitamin K Is Inversely Associated with Mortality Risk. J Nutr
2014;144(5):743-750. http://jn.nutrition.org/content/early/2014/03/19/jn.113.187740 (accessed 04-29-2015)