Vitamin K2 (MK-7): Benefits, Dose & D3 Pairing

[ 01 ] Key Facts

Dose in element3	element3 Rise: 60mcg (from menaquinone 2000ppm)
Form	Menaquinone-7 (MK-7), the longest half-life K2 form; remains active in the body for approximately 72 hours vs 4–6 hours for MK-4
Signs you may need more	Easy bruising, dental problems, joint stiffness, concerns about bone density, arterial calcification risk
Safe range	NZ adequate intake is 60–65mcg/day for adult women (total vitamin K). Doses of 45–200mcg MK-7 are commonly used in clinical research. No established upper intake level; K2 has an excellent safety profile.

Food sources

Natto (fermented soybeans)
Hard cheeses
Egg yolks
Chicken liver

[ 02 ] Rationale

Why this ingredient is in element3

Vitamin K2’s mechanism is specific and elegant: it activates two proteins that determine where calcium ends up in the body. Osteocalcin, activated by K2, binds calcium into the bone matrix, increasing bone mineral density. Matrix Gla Protein (MGP), also activated by K2, inhibits calcium from depositing in arterial walls and soft tissues. Without K2, both proteins remain inactive (undercarboxylated), and calcium absorbed from the diet — or enhanced by vitamin D3 — is more likely to end up in arteries than in bones.

The MK-7 form used in element3 Rise has the longest half-life of any K2 variant, remaining biologically active in the bloodstream for approximately 72 hours compared to just 4–6 hours for MK-4. This means a single daily dose maintains consistent activation of osteocalcin and MGP throughout the day and night. MK-7 is also the most well-studied form in clinical trials examining bone density and arterial calcification outcomes.

The D3/K2 partnership in element3 Rise is among the most thoroughly researched nutrient pairings in bone and cardiovascular health. Vitamin D3 enhances intestinal calcium absorption, without it, only 10–15% of dietary calcium is absorbed. K2 provides the directional control that helps the body put absorbed calcium where it’s needed. Together, they ensure calcium is not only absorbed but delivered to bone tissue where it provides structural benefit.

Within the broader element3 Rise formula, K2 also complements the Aquamin™ marine calcium that provides the calcium substrate, and the magnesium in element3 Rest that supports bone mineralisation and calcium balance. The element3 protocol considers calcium metabolism as a system rather than a single nutrient, and K2 activates the proteins that determine whether absorbed calcium reaches bone tissue or circulates elsewhere.

At 60mcg, element3 Rise provides a dose within the range used in clinical research demonstrating improvements in bone and cardiovascular markers. This is a targeted functional dose rather than a mega-dose, reflecting the comprehensive mineral and vitamin support provided by the full element3 Rise formula.

[ 03 ] Formulator's Notes

From the formulator

Bone health is easy to overlook at this stage, but it's critical. Estrogen helps bones build and holds back the process that breaks it down, so as estrogen drops, bone needs support. That's why Rise includes vitamin K2, calcium and vitamin D.

Lucy Yang · Principal Food Technologist, element³

[ 04 ] At 35+

Relevant at 35+

Bone density peaks in the late 20s to early 30s and begins declining thereafter, with the rate of loss accelerating sharply during perimenopause as oestrogen levels fall. Oestrogen directly stimulates osteoblast activity (bone-building cells), so when oestrogen fluctuates and eventually declines, the balance between bone formation and bone resorption shifts toward net loss. Vitamin K2’s activation of osteocalcin supports the bone-formation side of this equation at precisely the time when it is most under pressure.

K2’s role goes beyond bone. Matrix Gla Protein, which K2 activates, is involved in how the body handles calcium throughout the system — which is part of why K2 and D3 are studied together.

This is why element3 Rise pairs K2 with D3 and Aquamin™ calcium rather than offering calcium alone. The three work as a system: calcium provides the material, D3 supports absorption, and K2 supports the body’s normal use of it in bone.

[ 05 ] Your Questions

Your Questions

What is vitamin K2?

Vitamin K2 (menaquinone) is a fat-soluble vitamin that activates a group of proteins called vitamin K-dependent proteins, including osteocalcin (which binds calcium into bone matrix) and Matrix Gla Protein or MGP (which inhibits calcium deposition in soft tissues and arteries). Without adequate K2, these proteins remain inactive and cannot direct calcium to where it is needed. K2 is distinct from vitamin K1 (phylloquinone), which functions primarily in blood clotting; K2’s primary roles are in calcium metabolism, bone mineralisation, and arterial health.

What are the benefits of taking vitamin K2?

Vitamin K2 supplementation supports bone density by activating osteocalcin, which is required to incorporate calcium into bone matrix. It protects arterial health by activating MGP, which inhibits calcium from depositing in artery walls (arterial calcification). Research has looked at bone mineral density and markers of calcium handling with K2 supplementation. K2 also has a role in dental health, through its involvement in dentine matrix proteins.

What are the benefits of vitamin K2 in the element³ protocol?

In element3 Rise, vitamin K2 at 60mcg as MK-7 works alongside Vitamin D3 and Aquamin™ Calcium. D3 supports calcium absorption, Aquamin™ provides the calcium, and K2 activates the proteins that support the body's normal use of it in bone. This trio forms the bone health foundation of element3 Rise. The morning timing also supports K2 absorption with breakfast fats.

What is the recommended daily intake of vitamin K2?

There is no formally established RDI for vitamin K2 specifically — current NRV guidelines combine K1 and K2 as total vitamin K, with an adequate intake of 60–65mcg per day for adult women. Clinical research on K2 as MK-7 has used doses from 45mcg to 360mcg per day, with benefits observed across this range. element3 Rise provides 60mcg of MK-7 per serve as a daily foundational dose within the multi-ingredient formula. No upper intake level has been established for vitamin K2; it has an excellent safety profile and no known toxicity at supplemental doses.

What food provides vitamin K2?

Vitamin K2 is found in fermented foods and animal products. Natto (fermented soybeans) is by far the richest source, providing 800–1,000mcg per 100g — though its strong flavour makes it an acquired taste rarely consumed in New Zealand. Other sources include hard cheeses (Gouda, Brie, Edam), soft cheeses, egg yolks, chicken liver, and butter from grass-fed animals. Dietary K2 intake in Western populations is generally low because fermented foods are not a major dietary staple, which is why supplementation is the most practical route to consistent K2 status.

Are there any vitamin K2 side effects?

Vitamin K2 has no established upper intake level and is considered very safe at all supplemental doses. At the 60mcg MK-7 dose in element3 Rise, side effects are not expected. The primary clinical caution with vitamin K (including K2) is its interaction with warfarin and other vitamin K-antagonist anticoagulants — individuals taking these medications should consult their prescriber before supplementing with K2, as it can affect anticoagulation control. Outside of anticoagulant use, K2 supplementation is safe across the full range of doses used in clinical research.

What are vitamin K2 deficiency symptoms?

Vitamin K2 deficiency does not produce acute symptoms in the way that some nutrient deficiencies do — its effects are cumulative and long-term. Signs of inadequate K2 status include reduced bone mineral density, which is typically only identified by a DEXA scan, and dental cavities or poor enamel integrity. Many women are insufficiently K2-replete without any acute symptoms, which is why it is included as a preventive ingredient in element3 Rise rather than a corrective one.

What form of vitamin K2 is in the element3 blend?

element3 Rise uses Menaquinone-7 (MK-7); the form of vitamin K2 with the longest biological half-life. MK-7 remains active in the body for approximately 72 hours, compared to just 4–6 hours for MK-4 (the other common supplemental form). This extended activity means that a single daily dose of MK-7 in element3 Rise maintains consistent K2 activity throughout the day and overnight, activating osteocalcin and MGP continuously rather than in a brief spike. MK-7 is derived from natto fermentation and is the form used in the majority of K2 clinical research on bone and cardiovascular outcomes.

Vitamin K2 and D3: should you take them together?

Yes. D3 enhances calcium absorption, while K2 directs that calcium to bones. Without K2, D3-enhanced calcium absorption may contribute to arterial calcification. element3 Rise includes both D3 and K2 MK-7 for this reason.

MK-7 vs MK-4 — which form of K2 is better?

MK-7 has a significantly longer half-life (approximately 72 hours vs 4–6 hours for MK-4), meaning it maintains consistent biological activity from a single daily dose. MK-7 is also the form most studied in bone density and cardiovascular clinical trials. element3 Rise uses MK-7.

[ 06 ] The Research

2 studies

The Research

Study	Key finding	Read
Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal womenKnapen, M. H. J., Drummen, N. E., Smit, E., Vermeer, C., & Theuwissen, E. (2013). Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International, 24(9), 2499–2507. https://doi.org/10.1007/s00198-013-2325-6	Three years of MK-7 supplementation significantly reduced bone loss at the lumbar spine and femoral neck in postmenopausal women in a placebo-controlled trial.	Read →
The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Reviewvan Ballegooijen, A. J., Pilz, S., Tomaschitz, A., Grübler, M. R., & Verheyen, N. (2017). The synergistic interplay between vitamins D and K for bone and cardiovascular health: A narrative review. International Journal of Endocrinology, 2017, 7454376. https://doi.org/10.1155/2017/7454376	Narrative review of clinical and mechanistic evidence on D3/K2 synergy for calcium handling, vascular health and bone metabolism.	Read →

[ 07 ] In the Protocol

Where Vitamin K2 (as Menaquinone MK-7) sits in the element3 Protocol

In element3 Rise (AM Formula), Vitamin K2 MK-7 at 60mcg activates osteocalcin and Matrix Gla Protein, the proteins involved in how the body directs and uses calcium. It works in partnership with Vitamin D3, which supports calcium absorption, and complements the Aquamin™ marine calcium in element3 Rise and the magnesium in element3 Rest. The MK-7 form’s 72-hour half-life means a single morning dose keeps those proteins activated through the day.

You can learn more about the full element3 ingredient philosophy at element3.co.nz.

Technically reviewed by

Lucy Yang

Principal Food Technologist, element³ · MFoodTech (Distinction), Massey University · BSc Applied Chemistry, Tongji University · NZIFST Young Technologist Award 2021

Lucy is a food technologist specialising in formulation, product development and the transfer of products from lab scale into full manufacturing. Across NPD and tech-transfer roles she has developed capsule and powdered beverage products, and her academic research has been published in international scientific journals. In 2026 she worked with Hannah and Sarah to develop Rise and Rest, bringing evidence-based formulation to every ingredient and dose.

Lucy advises element³ on formulation and technical matters. Her review is provided as part of that work.

Last reviewed 26 October 2026Full profile →LinkedIn →

Good to know

This page is for general education only. It is not medical advice and is not a substitute for advice from your doctor, pharmacist or other health professional. Dietary supplements should not replace a balanced diet. Always read the label and use only as directed. If symptoms persist, or you are pregnant, breastfeeding or taking medication, talk to your health professional before use.

Vitamin K2 (as Menaquinone MK-7)