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5 Best Vitamin K2 Supplements
Updated February 10, 2020
Most people are a lot more familiar with Vitamin C than Vitamin K. A relative newcomer to the nutrition scene — it was only discovered in the 1920s — research remains a little scarce. For years, it was thought that its primary benefit was the role it plays in blood clotting — the “K” comes from the German word for coagulation. But as more research was published, we’ve learned that it may be an important factor in depositing calcium, helping to ensure that it winds up strengthening the bones. For these reasons, it may be an underrated factor in bone strength and heart health.
As always, it’s a good idea to talk to your doctor before beginning a new supplement routine, especially because Vitamin K supplementation might not be recommended for certain people. The nutrient takes several different forms, but K2 is generally considered the most important when it comes to supplementing. Here are the best options on the market.
by Thorne Research
More choices from $29.40
Thorne Research 3-K Complete
A high quality supplement that's low in allergens and rigorously tested for purity and potency.
Pros
- Thorne’s Vitamin K supplement contains three forms of the vitamin, with a particular emphasis on MK-4.
- The North Carolina facility in which it’s manufactured is third party certified and the products undergo four rounds of in house testing for purity.
- The product is free from most major allergens.
Cons
- The pills contain a small amount of silicon dioxide, which some prefer to limit in their diets.
- On a per serving basis, this supplement is on the pricier side.
by Life Extension
$24.75 + $13.20 shipping
Life Extension Super K with Advanced K2 Complex
This inexpensive supplement contains three forms of Vitamin K and the quality is assured with impressive third party testing practices.
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Pros
- Life Extension’s supplement has two types of K2, along with K1 and Vitamin C.
- The company regularly has their products third party tested for purity and potency.
Cons
- The pills are made from gelatin and they contain beeswax, so they’re not vegetarian or vegan.
- The product contains soybeans, so it’s not ideal for folks with allergies or those who are limiting soy.
by MaryRuth Organics
More choices from $29.95
Mary Ruth's K2 + D3 Calcium Gummies
Tasty, plant-based gummies that provide D3, K2, and a hit of calcium as well.
Pros
- Mary Sue’s gummies are friendly on Paleo, vegan, gluten-free, and non-GMO diets.
- The product contains no artificial flavors or sweeteners.
Cons
- There’s calcium in this product, but just 8 percent of the daily intake — some might prefer more.
- There tends to be crossover between vegan folks, Paleo folks, non-GMO folks, and folks who prefer eating organic. This product isn’t organic, which might turn off some consumers.
by Sports Research
More choices from $21.95
Sports Research Plant-Based K2+D3
One of the few K2 supplements made without gelatin and with plant-based Vitamin D3.
Pros
- This is one of the few certified vegan supplements that provides Vitamin D3 and K2 in capsule form.
- It contains organic coconut oil, which may help improve absorption.
- These pills are certified non-GMO and they contain zero gluten.
Cons
- It contains tapioca starch and tree nuts, to which some people may be allergic.
- It contains 625 percent of the daily intake of Vitamin D3, which some consumers may feel is too high.
Pros
- This dropper provides 250 percent of the recommended intake of Vitamin D alongside 200 micrograms of Viramin K2.
- The only other ingredients are medium chain triglycerides, which may improve absorption, and Vitamin E, which acts as a natural preservative.
Cons
- The taste is relatively neutral — which is to say, fatty — so users who prefer flavored drops might not love it.
- A serving is two drops, but the dropper contains at least six, so it’s a little easy to take more of the product than is intended.
What Are the Benefits of Vitamin K2?
This is one of the least studied nutrients, but there’s nonetheless evidence to suggest that it plays an important role in blood clotting, or coagulation — the “K” stands for the German word “Koagulationsvitamin.”
It also seems to play a role in bone strength. You may know that calcium has strong links to bone health, and K2 appears to help the body deposit calcium in the right place, enhancing its benefits.
Some research has also found that K2 may improve heart health; a study published in the Journal of Vascular Research, for example, found that K2 reduced the calcification of blood vessels. This would be because of the aforementioned benefit that K2 may put calcium in the right places: on the bones, not the arteries.
How Much Vitamin K Do I Need?
There’s currently no established recommended dietary allowance (RDA) for Vitamin K, so determining the ideal amount to eat each day is tricky. Various governments recommend between 70 and 120 micrograms per day.
Some suggest the RDA should be higher, and a tolerable upper limit (TUL) — basically the maximum amount you can ingest before experiencing negative side effects — hasn’t been established. This is because no incidences of toxicity have been seen with Vitamin K, even when taking it as a supplement. That said, we do need more research in this area.
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- The K-vitamins are tough to get in the daily diet, but the best natural food sources of K2 are organ meats, egg yolks, and fermented foods like sauerkraut.
- Because K2 is also produced by gut bacteria, there’s some evidence that antibiotics can contribute to K2 deficiencies.
- If supplementing, there’s some evidence that taking Vitamin D with K2 can enhance its effects.
- Note that Vitamin K2 is fat soluble, so it absorbs more effectively when consumed with some fat. This is one reason why it may be prudent to take this vitamin with your largest meal of the day.
- Vitamin K2 is sometimes called menaquinones, but it’s worth noting that not all menaquinones are Vitamin K2 — there are several kinds.
- Doctors typically advise against taking these supplements if you’re taking anticoagulants. Whether you are or you aren’t, it’s important to talk to a doctor before starting on a new supplement.
Wrapping Up
There’s no denying that Vitamin K is a little under-researched when compared to better known nutrients like Vitamin C and iron, however the evidence we do have clearly suggests it plays an important role in heart and bone health. We think the right supplement for you is on this list — but make sure you speak to your physician before starting up a new dietary or supplement regimen.
The publisher earns affiliate commissions from Amazon for qualifying purchases. The opinions expressed about the independently selected products mentioned in this content are those of the publisher, not Amazon.
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