Vitamin K2 (MK-7) supplementation & wearable autonomic markers

What this protocol is

Vitamin K2 (menaquinone) supplementation—especially MK-7—is grouped here so dose ladders (for example 100 → 600 mcg/day) stay under one slug rather than scattering near-duplicate “K2 n=1” pages. Phylloquinone (K1) trials also appear in pooled vitamin K vascular reviews; read each linked source for the exact molecule.

N=1 Evidence (wearables)

• Matt (rapamycin.news): MK-7 100 → 600 mcg/day with no other intentional changes—logged lower RMSSD-range HRV and a small resting-heart-rate increase on Fitbit in the self-report thread (rapamycin-news-t-higher-dose-vitamin-k2-mk7-and-decreased-hr). Single participant, not controlled for confounders.

Clinical trial pocket (vascular surrogates; not HRV)

Lees et al. 2019 (Heart; PMID 30514729; lees-2019-vitamin-k-vascular-disease-meta-heart) systematically reviewed vitamin K supplementation trials (13 controlled trials, n = 2,162) and longitudinal inactive VKDP studies. Pooled data in the abstract report lower vascular calcification (≈ −9.1%, 95% CI −17.7% to −0.5%; p = 0.04) with supplementation versus control, plus large reductions in inactive VKDP biomarkers (dp-ucMGP and uncarboxylated osteocalcin), while vascular stiffness did not improve significantly in the pooled supplementation analysis—trials mix K1 and K2 products, and heterogeneity is high.

Evidence hygiene

• Do not merge with marine omega-3, vitamin D / sunlight, or NAD+ precursor protocols—different mechanisms and trial literatures.
• Wearable HRV anecdotes here are not explained or predicted by the Lees 2019 biomarker meta-analysis, which did not target autonomic telemetry outcomes.

Tertiary map

Wikipedia: Vitamin K (wikipedia-vitamin-k-overview) orients K1 vs K2 chemistry, dietary sources, and anticoagulant interaction vocabulary—percent VC / VKDP changes remain on the PubMed-linked row above.