Let’s start with a simple truth: Most people reach their peak bone mass between the ages of 25 and 30. After about age 40, bone breakdown begins to outpace bone formation, leading to a gradual loss of bone mass. This loss can accelerate silently and dangerously, particularly for women during menopause due to the rapid decrease in estrogen.
In Canada, the silent bone thief is more common than you might think. Over 2.5 million Canadians aged 40 and older are living with osteoporosis; 81 per cent are women. One in 3 women and 1 in 5 men will experience an osteoporotic fracture in their lifetime.
Even more surprisingly, osteoporosis-related fractures happen more often than heart attacks, strokes, and breast cancer combined.
While this might seem dire, the fact is there is a lot you can do to help prevent and potentially reduce the severity of osteoporosis. And one lesser-known powerhouse vitamin is emerging as a hero: Vitamin K₂.
Not many people have heard of Vitamin K, but research increasingly points to its role in helping calcium strengthen bones—while also protecting our cardiovascular system. At The Health Insider we thought that it’s time this mystery vitamin got its spotlight.
Bookmark our Bones Section today to stay on top of your bone health ==>>
Understanding Vitamin K2
Vitamin K has two main naturally occurring forms: K1 (phylloquinone) and K2 (menaquinone). But when it comes to protecting bones and supporting heart health, vitamin K2 stands out above the rest, in its MK-4 and MK-7 forms.
While both MK-4 and MK-7 have the same core job of activating proteins that build and strengthen bones while safeguarding arteries from calcium build-up, they differ significantly in how our bodies use them, especially when it comes to long-term bone and also, heart protection.
Here’s what Health Insiders need to know to make the most informed choice.
MK-4
MK-4 is a short-acting form of vitamin K2, with a half-life of only a few hours. Because the body clears it so quickly, it needs to be taken multiple times a day to maintain effective levels. In clinical research – particularly in Japan – MK-4 has been studied at remarkably high doses of 45 mg per day, typically split into three separate doses. These studies have shown promising results for supporting bone density and reducing fracture risk, especially in older adults.
However, while the evidence is strong in certain populations, MK-4’s practical use can be challenging. The frequent, high-dose regimen makes it less convenient for most people, and even with supplementation, blood levels of MK-4 can remain low or undetectable. This makes it a potentially powerful but logistically demanding option for bone health support.
MK-7
MK-7 is a longer-acting form of vitamin K2, with a half-life of several days. This means it can be taken just once a day while still maintaining stable levels in the body, making it far more convenient for most people. Clinical research has shown that MK-7 effectively supports bone health by improving calcium metabolism and enhancing bone strength, and it may also provide cardiovascular benefits by helping to prevent calcium buildup in arteries.
Unlike MK-4, MK-7 is effective at much lower doses – often in the microgram range – and maintains detectable blood levels with ease. This longer duration and lower dosing requirement make MK-7 a more practical choice for daily supplementation, particularly for those seeking both bone and heart health benefits without the need for multiple doses throughout the day.
Quick Snapshot: Which Does What Best?
| Form | Dosage | Convenience | Evidence |
| MK-4 | High (≈45 mg/day, split doses) | Less convenient, blood levels low | Strong fracture data (Japan); recommended in Japanese guidelines. |
| MK-7 | Low (100–200 µg/day) | Very convenient, once daily, bioavailable | Good BMD data in some studies; limited fracture-specific trials. |
Vitamin K Food Sources
Unlike vitamin K1—which is easy to get from leafy greens like spinach, kale, and broccoli—vitamin K2 is much harder to come by in the average Canadian diet. That’s because it’s mainly found in animal-based foods and certain fermented products, many of which aren’t staples in our everyday meals.
The richest natural source of K2 is natto, a traditional Japanese food made from fermented soybeans. Natto is especially high in MK-7. The catch? It has a very strong flavour and sticky texture that many people in North America find difficult to enjoy.
Other sources of K2 (mostly in the MK-4 form) include:
- Egg yolks (especially from pasture-raised hens)
- Cheeses, particularly hard and aged varieties like Gouda, Edam, and Jarlsberg
- Butter from grass-fed cows
- Liver and other organ meats
- Chicken, beef, and pork (though in smaller amounts)
The amount of K2 in food is relatively low compared to the levels studied for bone and heart health. That’s why many people, especially post-menopausal women concerned about osteoporosis, turn to supplements as a reliable way to ensure they’re getting enough MK-4 or MK-7.
See if you’re getting enough Vitamin K2 in your diet with the handy nutrient calculator from Osteoporosis Canada ==>>
K2 Supplement Recommendations
When choosing a K2 supplement, there are a few key things to keep in mind. First, look for a product that specifies the form of K2—it should be either MK-4 or MK-7, since these are the two forms with the strongest evidence for bone and cardiovascular benefits.
Dosage matters, too. For MK-7, research suggests that 90–200 mcg per day is effective and safe for most adults. For MK-4, clinical trials (especially in Japan) have used much higher amounts, but these levels aren’t typically found in over-the-counter supplements in Canada, and they require multiple daily doses. Many Canadian supplements contain a more modest amount of MK-4, which can still be helpful as part of a balanced approach.
Finally, look for supplements that are third-party tested for purity and potency. Some formulations also combine K2 with vitamin D3, since these two nutrients work synergistically to guide calcium into bones where it belongs, rather than letting it build up in arteries.
Prairie Naturals Vitamin K2 Mk-7 100mcg. Made from naturally fermented Menaquinone. Prairie Naturals is a privately owned Canadian family business located near Vancouver, British Columbia.
AOR Vitamin K2 Supplement 120mcg. Balanced MK-4 & MK-7 Ratio. This vitamin K2 supplement features a precise blend of MK-4 and MK-7, designed to support heart health by aiding in proper calcium distribution. Made in Canada.
A word of caution: Vitamin K2 is generally safe, but it’s not for everyone. If you are taking blood-thinning medications such as warfarin, or if you have a bleeding disorder, you should not start a K2 supplement without medical supervision.
It’s also wise to check with your healthcare provider if you have chronic health conditions or are on multiple medications, just to ensure there are no interactions.
Final Thoughts
Osteoporosis doesn’t wait, and neither should you. When it comes to protecting your bones and heart, MK-7 is the clear winner as it’s well-studied, effective, and easy to use.
Fortunately, Canadians have access to excellent MK-7 options, from local brands like Prairie Naturals to comprehensive blends from AOR. Just remember: the best supplement plan is the one that works for your body and your lifestyle.
What matters most is starting a plan today that fits your life and health needs. Talk to your healthcare provider about incorporating vitamin K into your supplement regime today and take control before bone loss progresses.
~Read more from The Health Insider~
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment. To read about our editorial review process click here.