Research
Micronutrients & recovery
Daily supplementation with menaquinone-7 (MK-7) at 150 µg/d is significantly more effective than synthetic Vitamin K1 at 150 µg/d at promoting the carboxylation of osteocalcin in bone tissue over a 6-week period.
For bone health, MK-7 (from natto) is more effective than synthetic Vitamin K1. You need less MK-7 (e.g., 25-150 µg) to get the same bone benefits as higher doses of K1 (100+ µg). However, if you are on blood thinners, avoid MK-7.
GoodSupportsHIGH confidence
At the end of the study, the change in the cOC/ucOC ratio was 3 times higher for MK-7 than for K1, suggesting that the higher serum levels of MK-7 reflect higher tissue levels and better utilization of MK-7.
Why this rating
Randomized crossover design in healthy volunteers, measuring a sensitive biomarker (cOC/ucOC ratio).
Source
Vitamin K–containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7
Leon J. Schurgers et al. · Blood · 2006
crossover · n=45Cited 416×
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