Timing Protocol

When to Take Vitamin K2

What researchers say about when, how and with what to take vitamin k2, and how strong the evidence is.

The verdict on Vitamin K2 overall

Not enough evidence

Vitamin K2 is worth taking.

2 sources: 2 positive

2 sources: 2 positive

Based on what researchers say in publicly available videos, not medical advice. Always consult your healthcare provider before starting, stopping, or changing any supplement.

Short answer

Take it with a meal that has fat, as with vitamin D, in the morning or midday, alongside vitamin D3.

Full Protocol

Timing
Take it with a meal that has fat, as with vitamin D, in the morning or midday, alongside vitamin D3.
Dosage
100-200mcg MK-7 daily is the commonly cited dose. It is taken inside a combined D3/K2 supplement (Mark Hyman; Bryan Johnson).
Form
MK-7 (menaquinone-7) is the most common supplement form because it lasts longer in the body. Combined D3/K2 supplements are the simplest format. Food sources include natto (highest K2), hard cheeses, egg yolks and grass-fed butter.
Notes
People on warfarin or other blood thinners must ask their doctor before taking any form of vitamin K, because it can interfere with the drug. K2 (MK-7) lasts longer than K1, so steady daily dosing keeps levels more stable. There is no RDA for K2 itself, only for total vitamin K (90-120mcg/day).

What the evidence says about timing

One verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.

positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.

Leaning for

Taking vitamin K2 with vitamin D3 improves calcium metabolism.

6 sources: 3 positive, 2 partly, 1 negative.

Researchers say

2 positive

Studies show

1 positive, 2 partly, 1 negative

4 papers we read

10 more not counted · see why
The study is not yet read in full. 9
We could not tell what position it takes on this claim. 1
Show the receipts from 6 sources

  1. Mark Hyman Video · positive · 2 mentions

    on The Dr. Hyman Show, at 40:37 · positive · Opinion

    “K2 also important which activates something called osteocalcin so it makes sure the calcium gets absorbed and stores in your bones and your teeth”

    on The Dr. Hyman Show, at 2:05:12 · positive · Opinion

    “vitamin k is a fat soluble vitamin that helps make sure that the calcium goes to your bones and not to your arteries”

  2. Bryan Johnson, on Bryan Johnson's channel, at 02:46 Video · positive · Opinion

    “Vitamin D helps absorb the calcium and direct it towards the site while vitamin K2 activates the proteins that bind calcium into the collagen matrix.”

  3. Controlled trial, J Korean Med Sci, 2011, PMID 21860562 Study · positive

    In conclusion, in this randomized study, supplementation with vitamin K, D and calcium for 6 months improves L3 BMD and reduces UcOC concentration in Korean postmenopausal women over sixty.

  4. Trial or observed group, Endocr J, 2001, PMID 11403096 Study · partly

    The group receiving alfacalcidol plus menatetrenone showed significantly increased serum carboxylated OC (p = 0.0022), decreased serum undercarboxylated OC (p = 0.0004), and decreased serum calcium corrected by serum albumin (p = 0.0144) in comparison to the group receiving alfacalcidol.

  5. Pooled analysis, Front Public Health, 2022, PMID 36033779 Study · partly

    And VK2 may be particularly effective when used in combination with other preventive or therapeutic measures, such as vitamin D, calcium, or alendronate.

  6. Controlled trial, Circulation, 2022, PMID 35465686 Study · negative

    In elderly men with an AVC score >300 AU, 2 years MK-7 plus vitamin D supplementation did not influence AVC progression.

Where the sources disagree

Built from every credited researcher and cited study on each claim.

Leaning for

Taking vitamin K2 with vitamin D3 improves calcium metabolism.

Supports it 3 sources

Researchers

Studies

Partly 2 sources
Against it 1 source

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Full Vitamin K2 Report

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Vitamin K2 verdict