Menaquinone-4 vs. Menaquinone-7

Attribute	Menaquinone-4	Menaquinone-7
Chemical Structure	Contains 4 isoprenyl units	Contains 7 isoprenyl units
Source	Found in animal products	Found in fermented foods like natto
Half-life	Shorter half-life	Longer half-life
Biological Activity	Less bioavailable	More bioavailable

Introduction

Menaquinone-4 (MK-4) and Menaquinone-7 (MK-7) are two forms of vitamin K2 that are commonly found in supplements. While both are important for overall health, they have some key differences in terms of their attributes and benefits.

Source

MK-4 is typically found in animal products such as meat, eggs, and dairy. On the other hand, MK-7 is derived from fermented foods like natto, a traditional Japanese dish made from soybeans. This difference in sources can impact the bioavailability and absorption of the two forms of vitamin K2.

Half-Life

One of the main distinctions between MK-4 and MK-7 is their half-life in the body. MK-4 has a relatively short half-life of about 1-2 hours, which means it needs to be taken multiple times throughout the day to maintain optimal levels. In contrast, MK-7 has a much longer half-life of around 3 days, allowing for less frequent dosing.

Benefits

Both MK-4 and MK-7 play a crucial role in bone health by helping to regulate calcium metabolism and promote bone mineralization. However, MK-7 has been shown to be more effective at improving bone density and reducing the risk of fractures compared to MK-4. Additionally, MK-7 has been linked to cardiovascular health benefits, such as reducing the risk of arterial calcification.

Absorption

Due to its longer half-life, MK-7 is believed to have better absorption and bioavailability compared to MK-4. This means that MK-7 can reach target tissues more effectively and remain in the body for a longer period of time, leading to greater health benefits. Some studies have suggested that MK-7 is up to 6 times more bioavailable than MK-4.

Recommended Dosage

The recommended dosage of MK-4 and MK-7 can vary depending on individual needs and health goals. For MK-4, typical dosages range from 1,000-5,000 mcg per day, divided into multiple doses. On the other hand, MK-7 is often recommended at lower doses of around 100-200 mcg per day due to its longer half-life and better absorption.

Conclusion

In conclusion, both MK-4 and MK-7 are important forms of vitamin K2 that offer various health benefits. While MK-4 may be more readily available in animal products, MK-7 has superior absorption and bioavailability, making it a more effective option for bone and cardiovascular health. Ultimately, the choice between MK-4 and MK-7 will depend on individual needs and preferences.