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Vitamin K does more than help normal blood clotting. It also supports proteins involved in bone metabolism and other important functions throughout the body. But when you look at a supplement label, you may see several forms of vitamin K—and they are not all the same.
One form that has received growing attention is vitamin K2 as menaquinone-7, or MK-7. For anyone following a plant-based lifestyle, there is another question: Can vitamin K2 MK-7 be vegan?
Yes. Vegan-friendly MK-7 is available, including clinically studied branded ingredients such as MenaQ7® Vitamin K2 as MK-7.
Here’s what you should know before choosing one.
What Is Vitamin K2 MK-7?
Vitamin K is actually a family of compounds.
The two main categories are:
- Vitamin K1 (phylloquinone): found mainly in leafy green vegetables such as spinach, kale, and broccoli.
- Vitamin K2 (menaquinones): a family that includes forms such as MK-4, MK-7, and MK-9.
MK-7 is a longer-chain form of vitamin K2. According to the NIH Office of Dietary Supplements, both vitamin K1 and MK-7 supplements can be well absorbed, while MK-7 remains in the body longer than vitamin K1.
Vitamin K serves as a cofactor that helps activate several vitamin K-dependent proteins. These include osteocalcin, a protein associated with bone metabolism, and matrix Gla protein (MGP), which is present in vascular tissue, bone, and cartilage.
That is one reason MK-7 has become a popular form of vitamin K2 in modern supplements.
Where Does Vegan Vitamin K2 Come From?
Vitamin K1 is relatively easy to find in a plant-based diet. Spinach, kale, broccoli, and other leafy greens can provide substantial amounts.
Vitamin K2 is different.
Many dietary sources of K2—including certain cheeses and fermented dairy products—are not vegan. One particularly rich source of MK-7, however, is natto, a traditional Japanese food made from fermented soybeans. The NIH lists natto as an especially concentrated dietary source of MK-7. Supplemental MK-7 can also be produced through controlled fermentation.
What makes MenaQ7® different?
MenaQ7® is a branded source of vitamin K2 as MK-7 with a substantial body of published clinical research behind it.
According to its manufacturer, MenaQ7® is produced using fermentation and its portfolio is designed to be vegan-friendly, non-GMO, and free from animal-derived raw materials or processing aids.
This matters because “vitamin K2” on the front of a bottle does not tell you everything about the ingredient inside.
When choosing a supplement, it is worth asking:
Which form of K2 is used? Where does it come from? Is it suitable for a vegan diet? And has that specific ingredient been studied?
That is why we chose MenaQ7® MK-7 for our women's daily formula.
Looking for a simpler daily routine?
Explore our 5-in-1 Women's Daily Formula, combining essential vitamins, minerals, probiotics, organic greens, and MCT in one convenient daily supplement.
Why Vitamin K2 Is Often Paired With Vitamin D3
You may have noticed that vitamin D3 and vitamin K2 often appear together in well-designed supplements. That pairing is not accidental: the two nutrients play different but complementary roles in normal calcium and bone metabolism.
Vitamin D helps the body absorb calcium, while vitamin K is needed to activate vitamin K-dependent proteins involved in normal bone physiology, including osteocalcin.
Our women's daily formula provides:
- 20 mcg (800 IU) of vitamin D3
- 90 mcg of vitamin K2 as MenaQ7® MK-7
Rather than simply adding large amounts of nutrients, we selected these levels as part of a balanced daily formula designed around one principle:
No More, No Less.
For context, the NIH Recommended Dietary Allowance for vitamin D is 15 mcg (600 IU) per day for adults ages 19–70 and 20 mcg (800 IU) for adults over 70.
For vitamin K, the Adequate Intake for adult women is 90 mcg per day.
One important distinction: the 90 mcg recommendation refers to total vitamin K, not specifically vitamin K2 or MK-7. There is currently no separate U.S. dietary recommendation established specifically for MK-7.
That makes ingredient selection especially important. Instead of focusing only on a bigger number on the label, we look at form, source, quality, and how each nutrient fits into the complete formula.
Looking for an easier way to support your daily nutrition?
Our 5-in-1 Women's Daily Formula combines 20 mcg vitamin D3 + 90 mcg MenaQ7® MK-7, along with essential vitamins, minerals, probiotics, organic greens, and MCT—all in one daily routine.
Multivitamin + Probiotics for Women – Zenkgo
2 Months Pack Essential Multivitamin for Women – Zenkgo
3 Months Pack Essential Multivitamin for Women – Zenkgo
How Much Vitamin K Do Women Need?
For adult women ages 19 and older, the U.S. Adequate Intake (AI) for total vitamin K is 90 mcg per day.
Our women's daily formula provides 90 mcg of vitamin K2 as MenaQ7® MK-7 per daily serving.
That number is worth understanding correctly.
The current U.S. recommendation applies to total vitamin K from all sources. It is not a specific recommended dose for vitamin K2, and no separate Dietary Reference Intake has been established specifically for MK-7.
So why use 90 mcg of MK-7?
For us, formulation is not about chasing the highest possible dose. It is about choosing a meaningful amount of a well-characterized form of K2 and incorporating it into a broader daily nutrition strategy.
The same philosophy applies to our vitamin D3. Each serving provides 20 mcg, or 800 IU, of vitamin D3, alongside MenaQ7® MK-7.
Together, they support different parts of normal calcium and bone physiology while fitting into a simple once-daily routine.
More isn't automatically better.
A supplement label filled with extreme percentages can look impressive, but good nutrition is not a competition to see who can fit the biggest numbers into a capsule.
Our approach is:
Thoughtful forms. Thoughtful amounts. No unnecessary excess.
No More, No Less.
What Should You Look for in a Vegan K2 Supplement?
Instead of choosing based only on the number of micrograms on the front of the bottle, look at the full formula.
A good place to start is:
- Form: Look for the specific form, such as MK-7.
- Source: Confirm that the ingredient is vegan-friendly if you follow a plant-based diet.
- Ingredient quality: A branded, traceable ingredient can provide greater transparency than an unidentified source.
- Supporting nutrients: Consider the overall formula rather than evaluating K2 in isolation.
- Clean formulation: Check for ingredients that matter to you, such as non-GMO status, gluten-free formulation, or absence of artificial colors and flavors.
- Realistic dosing: More is not automatically better.
Because vitamin K is fat-soluble, it is absorbed along with dietary fats in the digestive system.
That is also why we think about nutrition as a complete formula, rather than simply assembling the longest possible ingredient list.
One Important Safety Note
Vitamin K is appropriate for many healthy adults, but there is one major exception that deserves attention.
If you take warfarin (Coumadin) or another vitamin K-antagonist anticoagulant, changes in vitamin K intake can interfere with the medication's effect.
The NIH recommends maintaining a consistent vitamin K intake and discussing supplements with your healthcare provider if you use these medications.
If you are pregnant, breastfeeding, have a medical condition, or regularly take medications, it is also reasonable to discuss new supplements with your healthcare professional.
The Bottom Line
Vitamin K2 can sound complicated, but choosing it does not have to be.
If you follow a vegan diet—or simply want greater transparency from your supplements—look beyond the words “Vitamin K2” on the label.
Consider:
the form, the source, the quality, the dose, and how it fits into the rest of your daily nutrition.
MenaQ7® provides vitamin K2 in the MK-7 form and is backed by published human research, while offering vegan-friendly options without animal-derived raw materials or processing aids.
Our philosophy is equally simple:
No More, No Less.
Our 5-in-1 women's daily formula brings together 20 mcg (800 IU) of vitamin D3 and 90 mcg of vegan MenaQ7® MK-7, plus essential vitamins, absorbable-form minerals, 25 billion CFU probiotics, organic greens, and MCT—all in one convenient daily routine.
No More, No Less.
Zen with your body. Go with your life.
Explore the Women's 5-in-1 Daily Formula →
Multivitamin + Probiotics for Women – Zenkgo
2 Months Pack Essential Multivitamin for Women – Zenkgo
3 Months Pack Essential Multivitamin for Women – Zenkgo
Frequently Asked Questions
Is vitamin K2 MK-7 vegan?
It can be. MK-7 may be produced through bacterial fermentation without animal-derived ingredients. However, sourcing and manufacturing processes vary between suppliers, so check the specific ingredient. MenaQ7® states that its products use no animal-origin raw materials or processing aids and offers vegan-friendly MK-7.
Is MK-7 better than vitamin K1?
They are different forms of the same vitamin family and should not be treated as interchangeable in every situation. Vitamin K1 is the major dietary form and is abundant in leafy greens. MK-7 is a form of K2 commonly found in fermented foods and supplements. NIH notes that MK-7 is well absorbed and has a longer half-life than vitamin K1.
Should I take vitamin D3 and K2 together?
They can be included together because both contribute to normal bone physiology through different mechanisms: vitamin D supports calcium absorption, while vitamin K supports activation of vitamin K-dependent proteins involved in bone metabolism. Taking them together is convenient, but neither nutrient replaces a balanced diet or medical treatment when one is needed.
References
- National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals.
- National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Consumers.
- Knapen MHJ, et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International. 2013;24(9):2499–2507.
- Knapen MHJ, et al. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women: a double-blind randomised clinical trial. Thrombosis and Haemostasis. 2015;113(5):1135–1144.
- MenaQ7®. MenaQ7 Overview, Certifications and Production Information.
This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not a substitute for a varied diet or professional medical care.
