Updated 25 October 2026. HealthyHey makes the vitamin K2 products named in this guide. Doses are checked against India's RDA and the research is linked, so you can check it yourself.
Key Takeaways
- What K2 does: the body uses vitamin K2 to activate vitamin K-dependent proteins, including osteocalcin, a bone protein that binds calcium, and the clotting factors made in the liver (Schurgers 2007). It supports bone health and calcium utilisation.
- Why MK-7: MK-7 stays in the blood far longer than vitamin K1, so levels build up steadily with one dose a day (Schurgers 2007), and it is the form used in the largest K2 bone trial (Knapen 2013).
- Dose: India's recommended dietary allowance (RDA) for vitamin K is 55 mcg a day for adults (ICMR-NIN 2020). The largest MK-7 bone trial gave 180 mcg a day for three years (Knapen 2013). For children, ask a paediatrician.
- How to take it: K2 is fat-soluble, so take it once a day with a meal that contains some fat. MK-7 builds up in the blood with daily use.
- Indian diet: natto (fermented soybeans), the richest food source of MK-7, is rarely eaten in India. Aged cheese, curd and egg yolk supply smaller amounts, mostly of other K2 forms.
- Safety: the NHS says 1 mg (1,000 mcg) or less of vitamin K from supplements a day is unlikely to cause harm. If you take warfarin or acenocoumarol, talk to your doctor first: one study found that 50 mcg a day or more of MK-7 may change how these medicines work (Schurgers 2007).
You've probably heard that calcium and vitamin D matter for bones. Vitamin K2 is less well known: the body needs it to activate osteocalcin, a bone protein that binds calcium.
This guide covers vitamin K2 in the MK-7 form: what it does, how much India's RDA advises, what the main trial found, food sources in India, safety, and how it fits with vitamin D3.
What Is Vitamin K2 (MK-7)?
Vitamin K2 is one of the two main forms of vitamin K. Vitamin K1 (phylloquinone) comes mainly from leafy greens. Vitamin K2 (menaquinones) is made by bacteria and is found in fermented foods and some animal foods. The body needs vitamin K to produce working clotting factors in the liver, osteocalcin in bone and matrix Gla protein (MGP) in cartilage and blood vessel walls (Schurgers 2007).
K2 comes in several sub-types, named MK-4 to MK-13 after the length of their side chain. MK-7 is the form most K2 supplements use, because:
- It stays in the blood longer. In a study comparing the two, MK-7 had a much longer half-life than vitamin K1, gave steadier blood levels and built up to higher levels with daily intake (Schurgers 2007).
- It activated osteocalcin more completely than vitamin K1 in the same study (Schurgers 2007).
- It has been tested over years. The largest K2 bone trial used MK-7 for three years (Knapen 2013).
MK-7 is made by bacteria; natto (fermented soybeans), a Japanese food, is the richest known food source.
Vitamin K1 vs K2: What's the Difference?
| Feature | Vitamin K1 (Phylloquinone) | Vitamin K2 (Menaquinone / MK-7) |
|---|---|---|
| Found in | Leafy greens such as spinach | Fermented foods (natto, aged cheese, curd), egg yolk, liver |
| Proteins it activates | Clotting factors, osteocalcin, MGP | The same proteins; MK-7 activated osteocalcin more completely in a head-to-head study (Schurgers 2007) |
| Time in the blood | Shorter half-life | Much longer half-life; levels build up with daily intake (Schurgers 2007) |
| In Indian diets | Leafy greens are widely eaten | Few rich sources; natto is rarely eaten |
India's RDA of 55 mcg a day is for vitamin K as a whole (ICMR-NIN 2020); there is no separate RDA for K2. Leafy greens supply K1, but few foods eaten in India are rich in K2.
Benefits of Vitamin K2 (MK-7)
1. Supports bone health
The largest MK-7 trial gave 244 healthy postmenopausal women 180 mcg of MK-7 a day or a placebo for three years. Vitamin K status improved, and bone loss at the spine and the neck of the hip was smaller with MK-7, though not across the whole hip (Knapen 2013).
K2 works alongside calcium, vitamin D3 and magnesium, which is why our BoneMax complex combines all four.
2. Supports calcium utilisation
Osteocalcin, a protein made by the cells that build bone, can bind calcium only after vitamin K has activated it. MK-7 activated osteocalcin more completely than vitamin K1 in a head-to-head study (Schurgers 2007).
What this guide does not claim
Research on MGP, the vitamin K-dependent protein in cartilage and blood vessel walls, is still developing. HealthyHey's K2 products are labelled to support bone health, so this guide sticks to bone health and calcium utilisation.
Vitamin D3 and K2 Together
Vitamin D3 helps your gut absorb calcium: without enough vitamin D, the body absorbs only 10 to 15% of the calcium in food (Holick 2007). Vitamin K2 does a different job, activating osteocalcin in bone (Schurgers 2007). India's RDA lists both: 600 IU (15 mcg) of vitamin D and 55 mcg of vitamin K a day for adults (ICMR-NIN 2020).
If you need both, one capsule that contains both is simpler. For more on the pairing, read our vitamin D3 and K2 guide.
HealthyHey Vitamin K2 MK-7 + Vitamin D3 gives 55 mcg of K2 as MK-7 and 600 IU (15 mcg) of lichen-derived D3 in one vegetarian capsule a day: 100% of India's RDA for both, as printed on the label. Every production batch is tested at an NABL-accredited lab, and our published reports list their batch numbers. See the product →
Vitamin K2 Dosage
How much India's RDA advises
| Group | Amount | Source |
|---|---|---|
| Adults | 55 mcg of vitamin K a day (RDA) | ICMR-NIN 2020 |
| Main MK-7 bone trial | 180 mcg of MK-7 a day for three years | 244 healthy postmenopausal women (Knapen 2013) |
| Upper amount from supplements | 1 mg (1,000 mcg) or less a day is unlikely to cause harm | NHS |
| Children, pregnancy and breastfeeding | Ask your doctor or paediatrician | — |
| People taking warfarin or acenocoumarol | Do not start K2 without your doctor's advice | Schurgers 2007 |
How to take it
- With food — K2 is fat-soluble, so take it with a meal containing some fat (even a spoonful of ghee or a few nuts).
- Any time of day — morning or evening; taking it at the same time each day matters more than which time.
- Daily — MK-7 builds up in the blood with daily intake (Schurgers 2007).
Vitamin K2 Food Sources in India
K2 is harder to get from the Indian diet than K1. Common sources:
| Food | K2 | In India |
|---|---|---|
| Natto (fermented soybeans) | The richest known source of MK-7 | Rare; sold online and in Japanese stores |
| Aged cheese | Moderate, mostly MK-8 and MK-9 | Less common than paneer. Paneer is not aged or fermented, so it is not a notable source |
| Curd / dahi | Small amounts; varies with the bacterial culture | Common |
| Egg yolk | Small amounts, mostly MK-4 | Common |
| Ghee | Small amounts, mostly MK-4 | Common |
| Chicken liver | Moderate, mostly MK-4 | Common (non-vegetarian) |
The gap: unless you eat natto, it is hard to get much MK-7 from food, and vegetarian diets in India include few K2 sources. A supplement is one way to get MK-7; ask your doctor whether it suits you.
Vitamin K2 Side Effects and Safety
The NHS says taking 1 mg (1,000 mcg) or less of vitamin K supplements a day is unlikely to cause any harm, and that there is not enough evidence to know the effects of high doses taken every day. HealthyHey's K2 products give 55 mcg a day.
Who should be cautious
- People on blood thinners (warfarin/acenocoumarol) — the body needs vitamin K to make working clotting factors, and one study found that 50 mcg a day or more of MK-7 may change how these medicines work (Schurgers 2007). If you take warfarin or acenocoumarol, talk to your doctor before taking any vitamin K supplement. This is the most important safety point.
- People on antiplatelet medicines — check with your doctor first.
- Before surgery — tell your surgeon about every supplement you take.
- Pregnancy, breastfeeding or a medical condition — consult your healthcare professional before using the product, as our labels advise.
Common concerns addressed
History of blood clots? Vitamin K is needed to make clotting factors, so if you have had a blood clot or take any blood-thinning medicine, ask your doctor before taking K2.
Kidney stones or kidney problems? Ask your doctor before taking K2 or any calcium-related supplement.
How to Choose a Vitamin K2 Supplement
- MK-7 on the label — the form with a long time in the blood and the main bone trial behind it; if the label only says "vitamin K2", it may be MK-4 or a blend
- The dose in mcg — check it against India's RDA (55 mcg) and the trial dose (180 mcg); look for mcg, not mg
- The full ingredient list — including fillers, the capsule shell and any preservative
- Combined with D3? — if you also take vitamin D3, a combined capsule saves taking two
- Published lab reports — with batch numbers; check what each report tested, because most test heavy metals and microbes, not how much K2 is inside
- Veg capsules — if you're vegetarian, avoid gelatin capsules
For a full buying checklist and brand comparison, read our best vitamin D3+K2 supplement in India guide.
HealthyHey Vitamin K2 MK-7 gives 55 mcg of K2 as MK-7 in one vegetarian capsule a day: 100% of India's RDA, as printed on the label. Every production batch is tested at an NABL-accredited lab, and our published reports list their batch numbers. It is made under an FSSAI licence in a unit certified to GMP (TÜV India), FSSC 22000 and ISO 22000. See the product →
Or get the Vitamin K2 MK-7 + D3, with 600 IU of vitamin D3 in the same capsule.
HealthyHey K2 products: labels and lab results
- HealthyHey Vitamin K2 MK-7, label: 55 mcg vitamin K2 (MK-7) per vegetarian capsule; one capsule a day with a meal; 120 capsules. Other ingredients: bulking agent (INS 460(i)), anticaking agent (INS 341(iii)), vegetable capsule shell (HPMC, INS 464), binding agent (INS 407) and preservative (INS 261(i)). ₹791 for 120 on healthyhey.com on 25 October 2026 (₹11.98 per 100 mcg of K2).
- HealthyHey Vitamin K2 MK-7, lab reports (report page): heavy metals on batch PHS03605301 (Avon Food Lab, NABL TC-11151, issued 8 May 2026): lead and arsenic below the quantitation limit of 0.05 mg/kg, within FSSR 2011 limits. Microbiology on batch PHS262706201 (Avon, issued 17 June 2026): Salmonella and Listeria absent in 25 g.
- HealthyHey Vitamin K2 MK-7 + Vitamin D3, label: 55 mcg vitamin K2 (MK-7) and 15 mcg (600 IU) vitamin D3 (cholecalciferol from lichen) per vegetarian capsule; the same other ingredients. ₹899 for 120 (₹13.62 per 100 mcg of K2), ₹699 for 60 and ₹499 for 30 on 25 October 2026.
- HealthyHey Vitamin K2 MK-7 + Vitamin D3, lab reports (report page): heavy metals on batch PHS31122802 (Avon Food Lab, NABL TC-11151, issued 30 January 2026): lead and arsenic below the quantitation limit of 0.05 mg/kg, within FSSR 2011 limits. Microbiology on batch PHS73SA0094 (Avon, issued 7 August 2025): Salmonella and Listeria absent in 25 g.
- None of these reports measures the K2 or D3 content.
Related Guides
- Vitamin D3 and K2: Why You Need Both — Benefits, Dosage & How They Work Together
- Best Vitamin D3+K2 Supplement in India: How to Choose
Frequently Asked Questions
What is vitamin K2 good for?
Vitamin K2 (MK-7) supports bone health and calcium utilisation. The body uses it to activate osteocalcin, a bone protein that binds calcium. In a three-year trial in 244 healthy postmenopausal women, 180 mcg of MK-7 a day was followed by smaller bone loss at the spine and the neck of the hip than a placebo, though not across the whole hip.
Is vitamin K2 the same as vitamin K?
No. Vitamin K is a family of nutrients. K1 (phylloquinone) comes mainly from leafy greens; K2 (menaquinones, such as MK-7) is made by bacteria and found in fermented foods. Both are used to make clotting factors and to activate proteins such as osteocalcin, and MK-7 stays in the blood much longer than K1.
Can I take vitamin K2 every day?
Yes. K2 is meant to be taken daily, and MK-7 builds up in the blood with daily intake. India's RDA for vitamin K is 55 mcg a day, and the NHS says 1 mg or less of vitamin K supplements a day is unlikely to cause harm. If you take warfarin or another blood thinner, ask your doctor first.
Should I take vitamin K2 with vitamin D3?
They do different jobs: vitamin D3 helps you absorb calcium from food, and K2 activates osteocalcin in bone. India's RDA lists both (600 IU of vitamin D and 55 mcg of vitamin K a day for adults). If you need both, a combined capsule is simpler. Read our D3 and K2 guide for more.
What are the best food sources of vitamin K2 in India?
Natto (fermented soybeans) is the richest source of MK-7 but is rarely eaten in India. Aged cheese, curd, egg yolk, ghee and chicken liver supply smaller amounts, mostly of MK-4, MK-8 or MK-9 rather than MK-7. Paneer is not aged, so it is not a notable source.
Does vitamin K2 have side effects?
The NHS says taking 1 mg (1,000 mcg) or less of vitamin K supplements a day is unlikely to cause any harm. The main caution is for people on warfarin or acenocoumarol: one study found that 50 mcg a day or more of MK-7 may change how these medicines work, so talk to your doctor first.
How long does vitamin K2 take to work?
MK-7 builds up in the blood with daily intake. In the main MK-7 bone trial, vitamin K status improved with supplementation, and bone differences were measured over three years.
Can vegetarians get enough vitamin K2?
Vegetarian diets in India include few K2 sources: natto is rare, paneer is not aged and curd provides small amounts. A K2 supplement in vegetarian capsules is one option; HealthyHey Vitamin K2 MK-7 is labelled suitable for vegetarians.
Research Sources
- Schurgers LJ et al. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. 2007;109(8):3279-3283. doi:10.1182/blood-2006-08-040709
- Knapen MHJ et al. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporos Int. 2013;24(9):2499-2507. doi:10.1007/s00198-013-2325-6
- Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281. doi:10.1056/NEJMra070553
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements, 2020.
- NHS. Vitamins and minerals: vitamin K. nhs.uk
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your healthcare provider before starting any supplement. HealthyHey products are not intended to diagnose, treat, cure, or prevent any disease.