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Vitamin K plays an important role for bone and heart health. beta nicotinamide
From blood clotting to bone health to heart disease prevention, Vitamin K plays many important roles in our body. You can find this important nutrient in leafy greens, other fruits and vegetables, some animal foods, and even cheese. Gut bacteria also produce some vitamin K in the large intestine.
A true Vitamin K deficiency is rare, though some people might need a boost, including pregnant people, those who eat a limited diet, have had bariatric surgery, or have malabsorptive disorders. However, there is no upper limit on how much Vitamin K you can tolerate, and some emerging research suggests that more might be better. “Vitamin K works synergistically with vitamin D and calcium, so really anyone can benefit from this vitamin,” says Ayla Barmmer, MS, RD, founder of FullWell. Researchers are studying vitamin K supplementation as a way to increase bone density and heart health, but more research is needed.
In terms of what you'll find on the shelf (and in our picks below), there are two types of vitamin K, phylloquinone (K1) and menaquinones (K2). K2 is the one you'll find in the majority of supplements because it's the most bioactive form of Vitamin K and the hardest to obtain from dietary sources, says Barmmer. From there, you can find several types of K2—the two most commonly researched forms of K2 are MK-4 and MK-7. However, both K1 and K2 are important, so it may be beneficial to make sure you’re getting both forms from diet and/or supplements. Our top picks include either K1, K2 or a combination of vitamin K types.
We interviewed registered dietitians who are well-versed in vitamin K supplements and considered the form, dose, any third-party or in-house purity and potency testing, and price to get our top recommended vitamin K supplements.
Vitamin K supplements are safe for most people, though it does interact with blood thinners such as Warfarin, so anyone taking an anticoagulant should discuss supplementation with their healthcare provider first. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Tested for purity and potency
Form: Capsule | Type: K1, MK-4 and MK-7 | Dose: 120 mcg K1, 360 mcg MK-4, 90 mcg MK-7 | Third-Party Certified: No but strong in-house testing | Servings Per Container: 90
Now Foods MK-7 Plus K1 and MK-4 tops our list as a broad spectrum vitamin K supplement that provides K1 and two forms of K2, which may offer a variety of health benefits. “Each tissue of the body contains a varying proportion of vitamin K1 to vitamin K2, with the heart tissue showing a preference for vitamin K1, while bone and arteries have a preference for vitamin K2. When shopping for a supplement, you ideally want one that contains both vitamin K1 and vitamin K2,” says Sharon Puello, MA, RD, CDN, CDCES.
While K1 is the most understood and talked about form of vitamin K, emerging research suggests benefits in supplementing with K2. Menaquinone-4 (MK-4) has been studied in relation to bone health with promising results. Menaquinone-7 (MK-7) has been studied for its potential role in reducing arterial calcification, therefore this form of vitamin K may potentially help reduce the risk of heart disease.
Now Foods completes comprehensive purity and potency testing to ensure that their products don’t contain harmful contaminants and contain the amount of each nutrient listed on the label. The supplement is also vegan, gluten-free, and doesn't contain any of the top eight allergens.
Because this supplement contains all three types of vitamin K, note the capsule is a larger size to swallow. It also contains some alfalfa powder, which may interact with certain medications, so always check with your healthcare provider before starting a new supplement.
Only contains one source of vitamin K
Form: Softgel | Type: MK-7 | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 180
If you’re looking for a quality yet affordable vitamin K supplement, we recommend Healthy Origins vitamin K2 as MK-7. It provides 100 micrograms of vitamin K2 from natto, which is more than 100 percent of the adequate intake (AI) for women and 83 percent of the AI for men. We like that this supplement is third-party tested for purity, is affordably priced, and has a small amount of oil in the softgel, which may enhance absorption since vitamin K is a fat-soluble vitamin.
While it only contains MK-7 (one type of K2), it may be adequate for many people since K1 is readily available in food. “Supplementing with K2, given its bioavailability, will likely be sufficient to ensure overall adequate intake,” says Barmmer.
Healthy Origins Vitamin K2 as MK-7 is suitable for those following a vegetarian diet (but not vegan, as it contains beeswax). It’s non-GMO and is not manufactured with any of the major allergens or gluten. However, if you do have an allergy, it may be wise to reach out to the company to learn more about their processes for ensuring the products are gluten—and allergen-free.
No artificial flavors or colors
Some may not like the stevia taste
Form: Chewable | Type: K2 as MK-4 and MK-7 | Dose: 500 mcg | Third-Party Certified: No | Servings Per Container: 60
For those who have trouble swallowing pills, Country Life Vegan K2 is a good alternative. It contains 500 micrograms of K2 and is a mix of MK-4 and MK-7. This is higher than the established AI of 90–120 micrograms, but some studies suggest that higher doses from either food or supplements may be helpful for heart health.
While not third-party tested, Country Life is committed to producing quality supplements in its NSF-GMP-certified facility by checking in-house for quality and purity at each stage of the production process. This K2 chewable is certified gluten-free and vegan and contains no artificial colors or flavors.
While it doesn’t contain any added sugar, it is sweetened with stevia, which may not suit everyone’s taste preferences.
In house testing for purity and potency
Form: Softgel | Type: K1 and K2 as MK-4 and MK-7 | Dose: 1,500 mcg K1, 1,000 mcg MK-4, 100 mcg MK-7 | Third-Party Certified: No | Servings Per Container: 90
We recommend the Life Extension Super K for its broad spectrum coverage, quality in-house testing, and budget-friendly price point. Super K contains a blend of K1, and two types of K2 — MK-4 and MK-7—giving you everything you might need from a vitamin K supplement. The softgel also contains olive oil which may support the absorption of this fat-soluble vitamin. With 2,600 micrograms of vitamin K, the dose is significantly higher than the AI of 90 to 120 micrograms, but there are no known risks of higher doses of vitamin K, and absorption rates may be as low as 30 to 40 percent for vitamin K supplements.
Life Extension takes quality seriously by testing raw materials and the final product to ensure it contains what’s on the label. They also ensure there aren’t any harmful levels of heavy metals or microbes in the raw materials and offer a certificate of analysis for each product if you want to see it. As an NSF-certified GMP facility, their labs are regularly audited for safety.
Super K is gluten-free and non-GMO, though it contains beeswax, so it is not suitable for a vegan diet. Of note, it contains a small amount of vitamin C, which is safe for most people. However, always check with your healthcare provider to ensure it doesn’t interact with any medications you are taking.
Free of common food allergens
Form: Caplet | Type: K1 | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 100
If you don’t eat many vegetables, especially leafy greens, a K1 supplement may be helpful to meet your vitamin K needs. With 100 micrograms of K1, Blue Bonnet Vitamin K1 an adequate amount for both men and women. Blue Bonnet’s vitamin K is a quality and budget-friendly option and is third-party tested. It’s also vegan, gluten-free, allergy-friendly, and Kosher, making it a good option for anyone with special dietary requirements.
Because it only contains K1, and at a relatively low dose, it may not be the best supplement for those looking to improve bone density or reduce the risk of heart disease with vitamin K. The supplement itself doesn’t contain a source of fat, so it may be best taken with a high-fat food to increase absorption of this fat-soluble vitamin.
No artificial flavors or colors or preservatives
May not be high enough dose for some benefits
Form: Softgel | Type: K2 as MK-7 | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 30
Nature’s Made K2 is a good option for those looking to supplement specifically with MK-7. This form may help reduce arterial stiffness and calcification, which can help lower the risk of heart disease. With 100 micrograms, it is an adequate dose for most people to meet the AI levels, and the MK-7 form is known to be better absorbed and stay in the body for longer than other forms of vitamin K.
We like that Nature's Made K2 is USP verified—a reputable third-party organization that tests for harmful contaminants like heavy metals and microbes and ensures it contains the amount of ingredients that are listed on the label. It’s also gluten-free and does not contain any artificial flavors, colors, or preservatives.
The best dose for vitamin K and benefiting heart health is still unclear, and higher amounts than a serving of this supplement may be beneficial.
Not everyone may want the high dose
Form: Capsule | Type: K1, & K2 as MK-4 & MK-7 | Dose: 1,000 mcg K1, 5,000 mcg MK-4 & 90 mcg MK-7 | Third-Party Certified: Yes | Servings Per Container: 60
Thorne Vitamin K is a quality supplement that contains a blend of K1 and K2 (including both MK-4 and MK-7). Studies have linked higher intakes of vitamin K in both forms with better bone density. In addition, more research is suggesting that MK-4—which is not as common in supplements as the other two forms—may be particularly helpful in improving bone density, especially in postmenopausal women with osteoporosis.
Thorne’s Vitamin K is third-party tested, gluten-free, dairy-free, and soy-free, and, as with all Thorne supplements, undergoes comprehensive in-house quality testing.
While this is a very high-dose supplement, there are no known risks to doses at these levels, and there is no established tolerable upper intake level (UL) given the fact that excess vitamin K is excreted within hours or days (depending on the form) from the body. Even so, some may not want the higher dose amount of this supplement.
In house testing for purity and potency
Contains form of vitamin K aligned with heart health research
Form: Capsule | Type: K2 as MK-7 and D3 | Dose: 240 mcg vitamin K, 25 mcg (1,000IU) vitamin D | Third-Party Certified: No but strong in-house testing | Servings Per Container: 60
If your reason for supplementing vitamin K is to support heart health, Pure Encapsulations Pure Heart K2D is a good choice. It contains 240 micrograms of K2 in the form of MK-7, which some research suggests has potential heart health benefits. When it comes to supporting your heart, there may also be a synergistic effect between vitamins D and K. However, more research is needed; not all studies show the benefit of vitamin D supplementation on cardiovascular outcomes. However, this supplement may be a convenient way to take these two nutrients together, especially if you are deficient in vitamin D.
Pure Encapsulations Pure Heart K2D is gluten-free and non-GMO. This reputable supplement brand employs rigorous in-house testing for purity and potency.
Note that this supplement is more expensive than others on this list because of the addition of vitamin D.
Dose may not be high enough for some people
Form: Capsule | Type: K2 as MK-7 and D3 | Dose: 45 mcg vitamin K, 25 mcg (1,000IU) vitamin D | Third-Party Certified: Yes | Servings Per Container: 120
If you’re looking for a combination product to help you meet both your vitamin D and vitamin K needs, we recommend Now Foods D3 + K2. Now Foods not only does extensive in-house testing for purity and potency, but is also third-party tested. It’s also incredibly budget-friendly.
Vitamin D is commonly paired with vitamin K2 because they work together to support bone health. “Vitamin K2 assists with vitamin D homeostasis, allowing us to maintain strong and healthy bones and help to prevent conditions like osteoporosis,” says Barmer.
The one downside to this product is that it is a relatively low dose of both vitamins. While most people probably don’t need a high dose vitamin K supplement, some studies suggest that 1,000 IU of vitamin D may not be enough for maintaining normal levels of vitamin D for some people.
“Most people do not have a need to supplement vitamin K,” says Caroline Thomason, RDN, LDN, CDE, because vitamin K is found in a variety of foods. “Vitamin K1 is created by plants, and it’s very easy for us to obtain from our diet. You can find vitamin K1 in collard greens, kale, broccoli, spinach, and turnip greens,” says Barmmer. Vitamin K2 is found in small amounts in fermented foods, meat, cheese, eggs, chicken, and pork. It’s also produced by the bacteria in the large intestine.
However, the following groups of people may benefit from a vitamin K supplement:
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Vitamin K supplements are available in three different forms—vitamin K1 and two different types of K2 (MK-4 and MK-7). Some supplements contain just one form, and others contain a combination of two or three. Vitamin K1 is found in leafy greens, broccoli, and other plant foods. K2 is found in fermented foods like natto and some animal foods, including full-fat dairy, beef, and poultry. Vitamin K2 is also synthesized in the body, primarily by gut bacteria.
Each form may play a different role in the body. The best form is highly individualized and will depend on your diet and the reason you’re taking a supplement. While vitamin K1 is well known for its role in blood clotting and important enzymatic reactions in the body, emerging research suggests that Vitamin K2 may play an important role in both bone and heart health. However, more research is needed in this area.
"The body converts vitamin K1 into vitamin K2 in varying amounts depending on what tissues the vitamin K is going to,” says Puello. It’s estimated that although the majority of the vitamin K in our diet comes from K1, the body converts some K1 to K2, and both contribute equally to vitamin K status. While you can certainly get adequate K1 from the diet, if you’re relying on supplements, it may be beneficial to take one that offers both forms.
It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
The main interaction concern with vitamin K is with blood thinner medications. If you take medications, always consult with a healthcare professional before starting a vitamin K supplement.
Emerging research suggests that vitamin D and K have a synergistic relationship in supporting bone and heart health, and there may be benefits to taking the two together. However, it’s important to evaluate your own needs with your healthcare provider. Not everyone needs a vitamin D supplement, and there are potential downsides to high amounts of vitamin D if you don’t need it. It’s recommended you have your vitamin D levels checked before starting a supplement.
If you’re getting adequate vitamin K through diet and do need a vitamin D supplement, there may still be a benefit to taking one with K, though more research is needed. Always check with your healthcare provider before starting a new supplement regimen.
The Adequate Intake of Vitamin K, as established by the Food and Nutrition Board, is 90 micrograms for women (including those who are pregnant and breastfeeding) and 120 micrograms for men. However, some studies suggest that the amount needed to gain the potential bone health benefits may be higher—particularly in the form of MK-4. More research is needed to determine the best dose for each individual health outcome.
If you’re relying on a supplement to meet your daily Vitamin K needs, it is important to take it daily. In addition, studies looking at the benefits of vitamin K supplements on health outcomes typically use daily supplementation.
There is no established tolerable upper intake level (UL) for vitamin K as there are no known adverse outcomes from taking high levels of vitamin K. However, more is not necessarily better, so work with your healthcare provider to determine the right amount for you.
We interviewed the following experts to get their take on the best forms of vitamin K, who can benefit from vitamin K supplements, and who can most benefit from them.
Sarah Anzlovar, MS, RDN, LDN is a registered dietitian with her master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.
Shushy Rita Setrakian is a registered dietitian passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices. Shushy received her M.S. in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development. Alongside her practice, she is one of our nutrition and supplement commerce editors and spent hours combing the research on vitamin K.
National Institutes of Health Office of Dietary Supplements. Vitamin K: fact sheet for health professionals.
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Zwakenberg SR, de Jong PA, Bartstra JW, et al. The effect of menaquinone-7 supplementation on vascular calcification in patients with diabetes: a randomized, double-blind, placebo-controlled trial. Am J Clin Nutr. 2019;110(4):883-890. doi:10.1093/ajcn/nqz147
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Akbulut AC, Pavlic A, Petsophonsakul P, et al. Vitamin K2 needs an RDI separate from vitamin K1. Nutrients. 2020;12(6):1852. doi:10.3390/nu12061852
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