Menaq7 Natto
Also known as: MK-7, MenaQ7 Natto, Vitamin K2 MK-7, Menaquinone-7
Overview
Menaquinone-7 (MK-7) is a long-chain subtype of Vitamin K2, a fat-soluble vitamin essential for various physiological processes. It is naturally abundant in fermented foods, particularly natto, a traditional Japanese fermented soybean product. MenaQ7 is a specific, branded, and standardized form of MK-7 derived from natto. Its primary applications as a supplement are to support bone health by enhancing bone mineral density (BMD) and reducing fracture risk, and to promote cardiovascular health by mitigating vascular calcification and arterial stiffness. MK-7 stands out among other Vitamin K forms due to its superior bioavailability and longer half-life, which allows for more stable blood levels with once-daily dosing. The efficacy and safety of MK-7 are supported by a growing body of high-quality evidence, including multiple randomized controlled trials (RCTs) and meta-analyses, particularly in postmenopausal women and other at-risk populations.
Benefits
Menaquinone-7 (MK-7) offers significant, evidence-based benefits primarily for bone and cardiovascular health. For bone health, a meta-analysis of 16 randomized controlled trials (RCTs) demonstrated that MK-7 supplementation significantly improved or maintained lumbar spine bone mineral density (BMD) and reduced fracture incidence (Relative Risk = 0.38, 95% CI 0.20 to 0.76, p=0.006) in postmenopausal women. This reduction in fracture risk is clinically meaningful. In terms of cardiovascular health, MK-7 supplementation has been shown to reduce levels of dp-ucMGP, a key biomarker of vascular calcification, by approximately 50% or more. This reduction correlates with decreased arterial stiffness and a lower risk of vascular calcification. A 3-year RCT involving 244 postmenopausal women specifically found that 180 µg/day of MK-7 significantly reduced local arterial stiffness (p=0.018). While primary benefits are strong, some studies have not observed significant changes in other cardiovascular biomarkers like blood pressure or cholesterol. Postmenopausal women are a key population that benefits most, but healthy adults show improved vitamin K status biomarkers, and children have shown improved osteocalcin carboxylation with MK-7 supplementation. Benefits are typically observed with supplementation durations ranging from 12 weeks to 3 years.
How it works
Menaquinone-7 (MK-7) functions as a crucial cofactor for gamma-glutamyl carboxylase, an enzyme responsible for activating vitamin K-dependent proteins. These proteins include osteocalcin, which is vital for bone mineralization, and matrix Gla-protein (MGP), a potent inhibitor of vascular calcification. By activating osteocalcin, MK-7 enhances the incorporation of calcium into bone tissue, thereby improving bone density. Concurrently, by activating MGP, it prevents the deposition of calcium in arterial walls, thus inhibiting arterial calcification and maintaining arterial flexibility. MK-7's high bioavailability ensures that it is well-absorbed, with peak plasma levels occurring 2-6 hours post-dose, and its long half-life allows for sustained elevated levels for up to 24 hours, supporting effective once-daily dosing.
Side effects
Menaquinone-7 (MK-7) is generally considered safe, with no significant adverse effects reported in studies at doses up to 360 µg/day, and even higher doses (up to 1080 µg thrice weekly) have been used without reported toxicity. Common side effects are rare, with no specific adverse events reported in more than 5% of participants in high-quality randomized controlled trials. In some instances, minor issues such as tablet odor have led to participant dropouts, but these are not indicative of toxic effects. The most critical consideration for MK-7 safety involves drug interactions, particularly with anticoagulant medications like warfarin. Due to Vitamin K's essential role in blood coagulation, MK-7 supplementation can reduce the effectiveness of vitamin K antagonists (VKAs) such as warfarin. Therefore, individuals on warfarin or similar blood thinners should consult their physician before initiating MK-7 supplementation. There are no known contraindications for healthy individuals, and MK-7 has been found safe for use in healthy adults, postmenopausal women, and children at studied dosages.
Dosage
The minimum effective dose of Menaquinone-7 (MK-7) for both vascular and bone health benefits has been shown to be around 180 µg/day. Optimal dosage ranges commonly used in clinical trials, demonstrating good efficacy and safety, are between 180-360 µg/day. Higher doses, up to 1080 µg thrice weekly, have been administered in some studies without reported adverse effects, indicating a wide safety margin. Due to MK-7's long half-life and sustained plasma levels, once-daily dosing is sufficient to maintain therapeutic concentrations. While both oil-based capsules and tablets are effective, oil-based formulations may offer slightly faster absorption due to MK-7's fat-soluble nature. To optimize absorption, it is recommended to take MK-7 with a meal containing some fat. Although no specific cofactors are strictly required, adequate intake of Vitamin D and calcium can synergistically support bone health outcomes.
FAQs
Is MenaQ7 Natto safe for long-term use?
Yes, studies have shown MenaQ7 Natto (MK-7) to be safe and effective for long-term use, with research extending up to three years without significant adverse effects.
Does it interact with blood thinners?
Yes, MK-7 can interact with anticoagulant medications like warfarin, potentially reducing their effectiveness. It is crucial to consult a physician before use if you are on blood thinners.
How soon can I expect to see benefits?
Biomarker changes, such as improved vitamin K status, can be observed within weeks. However, significant bone and vascular health outcomes typically require several months to years of consistent supplementation.
Is MK-7 better than other vitamin K forms?
Yes, MK-7 generally offers superior bioavailability and a longer half-life compared to other forms like Vitamin K1 (phylloquinone) and MK-4 (menaquinone-4), leading to more stable blood levels.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9403798/ – This meta-analysis of 16 RCTs found that Vitamin K2 (MK-7) supplementation significantly improved lumbar spine BMD and reduced fracture risk (RR=0.38, p=0.006) in postmenopausal women. The study was high-quality, with no publication bias, but noted some heterogeneity among studies.
- https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Vitamin-K2.pdf – This source references a 3-year RCT by Knapen et al. (2015) which demonstrated that 180 µg/day of MK-7 significantly reduced arterial stiffness (p=0.018) and decreased dp-ucMGP by approximately 50% in 244 postmenopausal women, indicating cardiovascular benefits.
- https://menaq7.com/wp-content/uploads/2018/05/MQ7-Clinical-Studies.pdf – This document provides an overview of clinical studies on MenaQ7, highlighting its high bioavailability with peak plasma levels 2-6 hours post-dose and sustained elevation for 24 hours, supporting once-daily dosing for optimal efficacy.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7353270/ – This review and clinical trial data indicate that MK-7 at 360 µg/day reduced dp-ucMGP by 86% and improved vitamin K status biomarkers without adverse effects, even in specific populations like hemodialysis patients. It supports the general safety and efficacy of MK-7.
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-menaquinone7-vitamin-k2-supplementation-on-osteocalcin-carboxylation-in-healthy-prepubertal-children/1819D1C95F6EE0E5F02E919EA7C1B1CF – This RCT showed that MK-7 supplementation in healthy prepubertal children for 8 weeks increased circulating MK-7 levels and improved osteocalcin carboxylation, indicating a positive effect on bone metabolism biomarkers in younger populations.
