Wie viel Vitamin K2 sollte ich pro Tag einnehmen?

In Supplementen werden meist 100-200 µg MK-7 pro Tag eingesetzt. Die EFSA nennt für Vitamin K insgesamt eine angemessene Zufuhr von 70 µg täglich für Erwachsene.

Sollte ich Vitamin K2 zusammen mit Vitamin D3 einnehmen?

Viele kombinieren beide, da sie fettlöslich sind und im Calciumstoffwechsel zusammenwirken. Eine verbreitete Faustregel nennt ca. 100 µg K2 pro 1.000 I.E. D3.

Was ist der Unterschied zwischen MK-4 und MK-7?

MK-7 verbleibt deutlich länger im Blut als MK-4 und erlaubt dadurch meist eine einmal tägliche Einnahme.

Unterstützt Vitamin K2 die Herzgesundheit?

Ein entsprechender EFSA-Claim wurde 2012 geprüft und nicht bestätigt. Offiziell bestätigt sind bei Vitamin K nur die Beiträge zu normaler Blutgerinnung und zur Erhaltung normaler Knochen.

Wer sollte kein Vitamin K2 einnehmen, ohne vorher einen Arzt zu fragen?

Wer Vitamin-K-Antagonisten wie Marcumar, Falithrom oder Warfarin einnimmt, sollte K2 nicht ohne ärztliche Rücksprache supplementieren.

Vitamin K2 dosage: How many µg of MK-7 per day?

In brief: For healthy adults, 100–200 µg of vitamin K2 (usually as MK-7) per day is considered a common and well-tolerated supplementation dose. The EFSA cites an adequate intake of 70 µg of vitamin K per day for adults in total. In practice, K2 is often dosed together with vitamin D3 – a rough rule of thumb is around 100 µg of K2 per 1,000 IU of D3, which is a practical guideline, not an official EFSA requirement. Important: Anyone taking vitamin K antagonists such as Marcumar or Falithrom must only supplement vitamin K2 after consultation with their treating physician.

How much vitamin K2 per day makes sense?

For vitamin K in total, the EFSA has established an Adequate Intake (AI) of 70 µg per day for adults – this value applies to vitamin K generally and is not K2-specific. Higher amounts are usually used in dietary supplements: The most frequently used dose of vitamin K2 in the form of MK-7 in studies is 100–200 µg per day. The safety profile for this range is considered well-researched.

→ Source: EFSA NDA Panel, Scientific Opinion on Dietary Reference Values for Vitamin K, EFSA Journal 15(5):4780 (2017)

The EFSA has not yet established an official Tolerable Upper Intake Level for vitamin K, as no risk of toxicity has been observed in healthy adults at standard supplement doses. This does not mean that arbitrarily high amounts are sensible – it only means that no safety concerns have been documented for the typical dosage range.

Why is vitamin K2 often dosed together with vitamin D3?

Vitamin D3 and vitamin K2 are both fat-soluble and are often offered in combination in practice – this is also the case with VEYT. The background: Vitamin D promotes the absorption of calcium, while vitamin K2 is involved in the activation of proteins that bind calcium in the body. A common rule of thumb in practice – dating back to the work of Prof. Cees Vermeer and colleagues at Maastricht University – recommends about 100 µg of K2 (MK-7) per 1,000 IU of vitamin D3. This is explicitly a practical guideline from supplement formulation, not an official recommendation by the EFSA, DGE, or BfR, and should be classified accordingly.

→ Source: Schurgers, L. J., Teunissen, K. J. F., Hamulyák, K., Knapen, M. H. J., Vik, H. & Vermeer, C., Vitamin K-Containing Dietary Supplements: Comparison of Synthetic Vitamin K1 and Natto-Derived Menaquinone-7, Blood 109(8):3279-3283 (2007)

What does the EFSA really say about vitamin K2?

Accuracy is important here because many providers present this inaccurately. According to the EU Health Claims Regulation (EC) No. 1924/2006, two statements are permitted for vitamin K (as a nutrient group): Vitamin K contributes to normal blood clotting, and vitamin K contributes to the maintenance of normal bones.

In contrast, a claim specifically submitted for vitamin K2 regarding the "normal function of the heart and blood vessels" was examined by the EFSA in 2012 and not confirmed: A cause-and-effect relationship between the intake of vitamin K2 and normal cardiovascular function was deemed not sufficiently proven. Therefore, anyone reading that K2 is "officially good for the heart" is being given an inadmissibly simplified statement – a point we intentionally do not gloss over here.

→ Source: EFSA NDA Panel, Scientific Opinion on the Substantiation of a Health Claim Related to Vitamin K2 and Contribution to the Normal Function of the Heart and Blood Vessels, EFSA Journal 10(7):2714 (2012)

Expert Perspectives & Protocol Breakdown

The EFSA follows a strictly regulatory approach when assessing vitamin K2 claims: A submitted claim is only confirmed if submitted human studies demonstrate a causal cause-and-effect relationship in a standardized, reproducible manner. This is precisely where the 2012 application for a cardiovascular claim for vitamin K2 failed – not because a benefit is implausible, but because the submitted evidence did not meet the strict EFSA standard.

Vermeer, Schurgers, and their team at Maastricht University, on the other hand, follow a mechanistic, pharmacokinetic research approach: Instead of aiming for a final overall assessment for a health claim, they investigate in detail how different vitamin K forms are absorbed, distributed, and broken down in the blood. It is precisely from this research that the realization stems that MK-7 circulates in the blood significantly longer than MK-4 or K1 – a basis for practical dosage recommendations, which, however, deliberately remains outside the EFSA health claim framework. For consumers, this comparison means: The EFSA perspective determines which advertising claims a product may carry, while the Maastricht research group explains why different K2 forms behave differently in practice, regardless of whether this resulted in an authorized claim.

→ Source: Schurgers, L. J. et al., Vitamin K-Containing Dietary Supplements: Comparison of Synthetic Vitamin K1 and Natto-Derived Menaquinone-7, Blood 109(8):3279-3283 (2007)

MK-4 or MK-7 – is there a difference?

Vitamin K2 occurs in several subgroups; MK-4 and MK-7 are the most common in supplements. MK-7 has a significantly longer residence time in the blood than MK-4, is used more frequently in long-term studies on bone health, and therefore generally allows for once-daily intake. MK-7 is obtained from fermented sources such as natto and is available in vegan form, making it the most frequently used K2 form in supplements.

→ Source: Schurgers, L. J. et al., Vitamin K-Containing Dietary Supplements: Comparison of Synthetic Vitamin K1 and Natto-Derived Menaquinone-7, Blood 109(8):3279-3283 (2007)

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Source / Context	Recommendation	Note
EFSA Adequate Intake (Total vitamin K)	70 µg / day (adults)	Applies to total vitamin K, not K2-specific
Typical MK-7 supplement dose	100–200 µg / day	Widely used, well-researched dosage range
Practice guideline with D3	approx. 100 µg K2 per 1,000 IU D3	Practical rule of thumb (Vermeer / Maastricht University), no official EFSA requirement
Upper Limit (UL)	Not established	EFSA sees no documented toxicity risk in healthy adults at supplement doses

Safety, side effects, and an important interaction

Vitamin K2 is considered well-tolerated at typical supplement doses; serious side effects in healthy adults are rarely documented in the literature.

Important note: Vitamin K2 directly counters the principle of vitamin K antagonists (anticoagulants such as Marcumar/phenprocoumon or warfarin) and can reduce their effect. Anyone taking such medication should only supplement vitamin K2 after consultation with a doctor. The same applies to pregnancy, breastfeeding, kidney disease, or other long-term medication: consult a doctor beforehand.

When and how should you take vitamin K2?

Since vitamin K2 is fat-soluble, it is generally better absorbed when taken with a meal that contains some fat rather than on an empty stomach. Whether taken in the morning or evening is secondary according to current studies – a consistent, regular intake is more crucial.

For whom can vitamin K2 be sensible?

Vitamin K2 is particularly relevant for people who already supplement higher-dose vitamin D3, as well as for everyone generally interested in their bone health – this is where the EFSA-confirmed contribution to the maintenance of normal bones applies. People on a vegan diet often ingest little vitamin K2 through their diet, as the main sources (fermented foods, animal products) are rarely or never on the menu – targeted supplementation can be sensible here.

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1,000 IU vitamin D3 combined with all-trans MK-7 vitamin K2, vegan, laboratory-tested and produced in Germany – 30.00 €.

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Frequently asked questions about vitamin K2

How much vitamin K2 should I take per day?

Supplements usually use 100–200 µg of MK-7 per day. The EFSA cites an adequate intake of 70 µg per day of vitamin K in total for adults.

Should I take vitamin K2 together with vitamin D3?

Many combine both, as they are fat-soluble and interact in calcium metabolism. A common rule of thumb cites approx. 100 µg K2 per 1,000 IU D3 – a practical guideline, not an official requirement.

What is the difference between MK-4 and MK-7?

MK-7 remains in the blood significantly longer than MK-4 and therefore usually allows for once-daily intake. MK-7 is the most frequently used form in supplements.

Does vitamin K2 support heart health?

A corresponding EFSA claim was examined in 2012 and not confirmed – a cause-and-effect relationship between vitamin K2 and normal cardiovascular function is considered not sufficiently proven. Officially confirmed for vitamin K are only contributions to normal blood clotting and the maintenance of normal bones.

Who should not take vitamin K2 without consulting a doctor first?

Anyone taking vitamin K antagonists such as Marcumar, Falithrom, or warfarin should not supplement K2 without medical consultation, as vitamin K2 can weaken their anticoagulant effect. This also applies to pregnancy, breastfeeding, and kidney diseases.

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