Vitamin K2: A Potential Ally in Postmenopausal Vitality
Welcome back to HOT FLASH!, your source for the knowledge you need to take control of your health and wellbeing and THRIVE during menopause!
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When it comes to postmenopausal wellness, one area deserves priority attention: your heart.
As estrogen levels shift, our risk for cardiovascular challenges begins to rise—often silently. In fact, heart disease is the leading cause of death among women—but that isn’t a reason for panic. It’s a rally cry for awareness, self-trust, and action. The more we know, the more we can do to protect, support, and empower our cardiovascular system through this next phase.
And that brings us to this week's focus...A rising star in the realm of cardiovascular support: Vitamin K2, specifically in the long-acting form called Menaquinone-7 (MK-7).
A 2025 study published in Nutrients explores how this little-known nutrient may support arterial flexibility and blood pressure regulation in postmenopausal women—without pharmaceuticals or side effects. Translation? It could be a powerful ally in your evolving midlife toolkit.
Your heart thanks you in advance for reading on.
A Quick Note on Vitamin K2
Vitamin K is often thought of as “the clotting vitamin”—and while that’s true, it’s only part of the story. Vitamin K is actually a group of fat-soluble nutrients that play additional vital roles. The two most important forms are Vitamins K1 (found in leafy greens) and K2 (small levels found in fermented foods). The difference between the two is the fact that vitamin K2 stays in the blood longer, is more bioactive, and has additional functions not seen in K1 (see this 2017 review on Vitamin K and its varied roles in Human Health and this 2025 exploration of its role in learning and memory function).
When it comes to heart health and bone strength, Vitamin K2 is the unsung hero we don’t hear enough about. K2 plays a key behind-the-scenes role in calcium direction—guiding it into your bones and teeth and away from your arteries and soft tissues.
This matters more than ever during and after menopause, when calcium management and cardiovascular care both become higher priorities. And among the K2 (Menaquinones) family, while MK-4, MK-7, and MK-9 are the most well-studied, menaquinone-7 (MK-7)—the focus of this week’s study—is the most long-acting and bioavailable form. In short? K2 is the key to helping your body place its calcium investments wisely.
Vitamin K2 doesn’t act alone—for optimal impact, it works best with these allies:
Vitamin D3 - Think of D3 as the door-opener for calcium absorption, while K2 directs it through the door to the right destinations. Together, they prevent calcium buildup in the wrong places, like your arteries.
Magnesium - Magnesium helps activate the enzymes that regulate D and K metabolism. It’s also essential for vascular tone and muscle relaxation—making it a natural stress and tension tamer.
Calcium - K2 doesn’t add calcium—it manages it. If you’re taking calcium for bone health, K2 helps make sure it’s building bone, not clogging arteries.
Healthy fats - Because K2 is fat-soluble, it’s best absorbed with meals that include nourishing fats like avocado, nuts, seeds, olive oil, or fatty fish.
A Quick Word on Contraindications:
If You’re on Blood Thinners: Warfarin/Coumadin are are vitamin K antagonists, inhibiting important actions of vitamin K2 in the body. This also means that patients on these types of anticoagulants are at risk of poorer bone and cardiovascular health. Patients receiving coumarin treatment should always consult their doctor before supplementing with vitamin K2. Fortunately, there is a new generation of oral anticoagulants that are not vitamin K- antagonists and can be combined with vitamin K2 without hesitation.
Takeaway: If you're on a vitamin K antagonist (i.e. coumarin and derivatives, like warfarin), do not start K2 without medical supervision. Your provider may want to monitor or adjust your dose. While MK-7 may have a milder effect than K1, it can still alter INR (International Normalized Ratio) levels.
Key Findings
This week's featured study—“Effects of One-Year Menaquinone-7 Supplementation on Vascular Stiffness and Blood Pressure in Post-Menopausal Women”—followed 166 healthy postmenopausal women for 12 months. The goal: to explore whether long-term supplementation could improve arterial flexibility and blood pressure—two markers directly connected to cardiovascular aging and postmenopausal risk.
Here is what they found:
Improved Elasticity of Blood Vessels - MK-7 supplementation led to a statistically significant increase in arterial distensibility—meaning the blood vessels became more flexible and responsive. This is especially important postmenopause, when estrogen-related elasticity naturally declines. Flexible arteries = less strain on your heart and better circulation.
Lower Blood Pressure - The women taking MK-7 experienced modest but meaningful reductions in both systolic and diastolic blood pressure. Without any changes to diet or exercise, that’s notable—especially considering high blood pressure is a silent risk factor that often ramps up during and after menopause.
No Adverse Effects Reported - Throughout the full year, MK-7 was well-tolerated. No side effects. No disruptions. Just steady, safe support—something we always want in a supplement that’s part of the long-game.
Dosage Details
The dose used in this study was 180 mcg/day of MK-7, taken consistently over one year.
If you would like to understand more about how you can optimize and empower your menopause journey with practical lifestyle research like this, schedule a chat with me to discuss!
Key Takeaways
So what does this all mean for you? This study isn’t about popping pills to fix something. It’s about understanding how specific nutrients—like Vitamin K2—can support your health in thoughtful, targeted ways. These takeaways aren’t prescriptions—they’re invitations to explore what might belong in your toolkit. Let’s connect the dots:
Bones are just the beginning - Vitamin K2’s legacy might be in bone strength, but this study expands its résumé. MK-7 supports vascular health, too—specifically helping keep calcium from hardening in the arteries and supporting arterial flexibility. It’s an exciting nutrient for dual-action support.
Steady wins the race - Like many lifestyle changes, the results didn't happen overnight—they happened over months. That’s good news: it suggests MK-7 works gently, gradually supporting your system without creating sudden shifts. Slow, quiet wins are often the most sustainable.
It’s about synergy vs silos - K2 is most effective when paired with its nutrient “squad”—D3, magnesium, calcium, and healthy fats. Why fats? Because they’re not just helpful—they’re required for absorbing this fat-soluble vitamin and getting it where it needs to go. We'll say it again: Midlife health is best supported by thoughtful combinations, not mega-doses of single nutrients. Curious how this plays out elsewhere? See our previous editions on Curcumin+Vitamin E and Curcumin+Blackseed Oil—where nutrient partnerships make magic happen.
Be informed, not afraid - If you’re not on blood thinners, MK-7 is considered safe, well-studied, and beneficial. If you are on anticoagulants like warfarin (Coumadin), that’s a different story—see above. The key is collaboration with your care team based on existing medications and supplements.
If you would like support in implementing these takeaways, schedule a chat with me to discuss!