Vitamin K2 has gone from obscure to everywhere, usually bundled with vitamin D3 and sold on a tidy promise: it helps steer calcium into your bones and away from your arteries. The biology is real and genuinely interesting, but the category is full of choices that confuse shoppers, MK-7 versus MK-4, standalone versus D3 combos, natto versus synthetic, and doses that range from sensible to enormous. There is also one safety issue you cannot skip if you take a blood thinner. This guide ranks the best vitamin K2 supplements on what actually matters, the form and dose, whether D3 is included, the source, honest testing, and price.
The short story: for most people, NOW MK-7 is the best pick, a clean natto-derived MK-7 at a textbook dose and a low price. From there, each product wins a specific job, from a full-spectrum formula to the popular D3 combos.
The short version
- Best overall: NOW MK-7, clean natto-derived MK-7 at 100 mcg for around 17 cents a day.
- Choose MK-7 for daily use: its long half-life works at 90 to 180 mcg; MK-4 needs very high, multiple-daily doses.
- D3 combos are convenient if the fixed D3 dose suits you (some use 5,000 IU, more than many need).
- Critical: if you take warfarin or another vitamin K antagonist, do not start K2 without your doctor.
How we ranked them
K2 is a category where form and honest dosing matter more than headline numbers. We weighed five things:
- Form. MK-7 (long half-life, once-daily) versus MK-4 (short half-life, high-dose), per our K2 and D3 + K2 explainer and the vitamin K overview.
- Dose. A sensible 90 to 180 mcg of MK-7, or a clearly labeled full-spectrum total.
- D3 pairing. Whether vitamin D3 is included and at a reasonable dose.
- Source and testing. Natto-derived versus synthetic, and a real seal versus "GMP facility" language.
- Value. Cost per serving for a long-term daily nutrient.
Scores are our editorial assessment on a five-point scale, not customer ratings. Per-serving prices are approximate and change often.
The 7 best vitamin K2 supplements
Tap any product to jump straight to its full review.
NOW MK-7 Vitamin K-2
Best for: Clean natto MK-7 at a sensible dose and price
The clean, sensible winner. NOW delivers 100 mcg of natto-derived MK-7 (branded MenaQ7) in a single veg capsule, a textbook everyday dose, with nothing else to complicate it, from a brand whose in-house testing program is unusually transparent for the price. For most people who just want reliable K2, this is the smart default. The honest note: it carries no independent USP or NSF product seal (NOW relies on its own UL- and Intertek-audited GMP labs), and at 100 mcg it is a standard rather than high dose, which is exactly right for daily use but not "full-spectrum."
- Natto-derived MenaQ7 MK-7
- Sensible 100 mcg once-daily dose
- Excellent value, veg capsule
- Strong in-house testing program
- No independent USP/NSF seal
- No D3 included
- Standard, not high, dose
Life Extension Super K
Best for: All three K vitamins in one softgel
The complete-K choice. Super K packs all three forms, K1 (2,000 mcg), MK-4 (1,000 mcg), and natto-derived MK-7 (180 mcg), into one softgel, the most thorough K formula here, with a generous MK-7 amount and certificates of analysis available. If you want full-spectrum K rather than MK-7 alone, this is the value pick. The honest notes: the big K1 and MK-4 doses are likely more than a healthy person needs and make the blood thinner interaction especially strong, it is a gelatin softgel (not vegan), and the testing is COA plus NSF-audited facility rather than a per-bottle seal.
- Full spectrum: K1 + MK-4 + MK-7
- Generous 180 mcg natto MK-7
- Excellent value for complete K
- COAs available
- High K1/MK-4 is more than most need
- Stronger blood thinner interaction
- Gelatin softgel, no per-bottle seal
Sports Research Vitamin D3 + K2
Best for: A well-absorbed, vegan D3 and K2 pairing
The best of the popular combos. Sports Research pairs 100 mcg of MK-7 with 5,000 IU of vegan D3 in a coconut-oil softgel, which helps these fat-soluble vitamins absorb, and it is fully vegan with genuine Non-GMO Project Verified and Vegan certifications. If you want the convenient D3 and K2 pairing in one well-made capsule, this is the standout. The honest caveat is the D3 dose: 5,000 IU is more than many people need daily, great if you are low, overkill if you are already replete, so match it to your actual vitamin D status.
- 100 mcg MK-7 + D3, well absorbed in oil
- Fully vegan (lichen D3)
- Non-GMO Project + Vegan certified
- Convenient one-softgel combo
- 5,000 IU D3 is more than many need
- Fixed dose, less flexible
- No USP/NSF product seal
Pure Encapsulations Synergy K
Best for: Complete K plus D3 with top-tier QC
The practitioner-grade complete formula. Synergy K is the most thorough single capsule here, combining K1, MK-4, MK-7, and 1,000 IU of D3, from a brand with elite quality control (NSF-GMP registered, independent gold-standard lab testing). It is the pick if you want all of K plus a sensible D3 dose with serious QC. The honest distinctions: its MK-7 is synthetically derived from flower-extract precursors rather than natto (chemically identical, but worth knowing if you prefer natto), the MK-7 portion is a modest 45 mcg, and it is the priciest per serving.
- Complete K1 + MK-4 + MK-7 plus D3
- Sensible 1,000 IU D3
- Top-tier practitioner QC and lab testing
- Hypoallergenic veg capsule
- MK-7 is synthetic, not natto-derived
- Lower 45 mcg MK-7 portion
- Priciest per serving
Nordic Naturals D3 + K2 Gummies
Best for: A pleasant gummy at a conservative dose
The easy, sensible-dose gummy. Nordic Naturals' pomegranate D3 + K2 gummy delivers a conservative 1,000 IU of D3 with 45 mcg of MK-7 from a well-respected brand that third-party tests and publishes COAs, ideal for anyone who will not swallow softgels. The modest, non-megadosed amounts are a genuine plus for everyday use. The honest notes: the 45 mcg K2 is on the low side, gummies add sugar and are less dose-stable over their shelf life than softgels, and the brand's assurance is COA-based testing rather than a USP or NSF seal.
- Pleasant gummy, easy to take
- Sensible, conservative D3 dose
- Reputable brand, COAs published
- Low 45 mcg K2
- Adds sugar
- No USP/NSF product seal
Thorne Vitamin K2 Liquid
Best for: Flexible liquid dosing, or if you want MK-4
The flexible liquid, and the MK-4 specialist. Thorne's drops deliver 1 mg (1,000 mcg) of MK-4 per drop in an MCT-oil base, from a top-tier QC brand, which makes it the standout if you cannot take pills or specifically want the MK-4 form. The metered dropper lets you titrate easily. The honest reality keeps it near the bottom for everyday use: it is MK-4 only (no MK-7, no K1, no D3), and MK-4's roughly 1-to-2-hour half-life means it realistically needs large, multiple-times-daily dosing to do much, far less convenient than a once-daily MK-7. Confirm the current testing claim on the label, as not every Thorne SKU carries the NSF Certified for Sport seal.
- Flexible liquid, easy to titrate
- The rare high-dose MK-4 option
- Top-tier brand QC, clean MCT base
- MK-4 only, short half-life
- Needs frequent, large dosing
- No MK-7, K1, or D3
Jarrow Formulas MK-7
Best for: Cheap, name-brand natto MK-7
The value MK-7. Jarrow delivers 90 mcg of natto-derived MK-7 (branded vitaMK7) from a long-established brand at the lowest cost per serving here for a name-brand natto K2. If you want a no-frills, trusted MK-7 and price is the priority, it is a solid buy. The honest notes: it is a bovine-gelatin softgel (not vegan), it carries no independent USP or NSF seal (GMP and brand testing only), and at 90 mcg it sits at the low end of the research range, fine for maintenance, just not the highest dose.
- Natto-derived vitaMK7 MK-7
- Lowest cost per serving (name brand)
- Trusted legacy brand
- Bovine-gelatin softgel (not vegan)
- No independent seal
- 90 mcg is at the low end
The full lineup, side by side
Start with form (MK-7 for daily ease), then decide whether you want D3 bundled and at what dose.
| Product | Form | K2 dose | + D3 | Source | ~ Price / serving |
|---|---|---|---|---|---|
| NOW MK-7 | MK-7 | 100 mcg | — | Natto (MenaQ7) | $0.17 |
| Life Extension Super K | K1 + MK-4 + MK-7 | 1,180 mcg K2 | — | Natto (MenaQ7) | $0.20 |
| Sports Research D3 + K2 | MK-7 | 100 mcg | 5,000 IU | Natto, vegan | $0.25 |
| Pure Encapsulations Synergy K | K1 + MK-4 + MK-7 | 1,045 mcg K2 | 1,000 IU | Synthetic | $0.40 |
| Nordic Naturals Gummies | MK-7 | 45 mcg | 1,000 IU | MK-7 | $0.25 |
| Thorne K2 Liquid | MK-4 only | 1 mg/drop | — | Synthetic | $0.30 |
| Jarrow MK-7 | MK-7 | 90 mcg | — | Natto (vitaMK7) | $0.13 |
MK-7 works at 90 to 180 mcg once daily; MK-4 needs much higher, multiple-daily doses. Prices are approximate and change often.
How to choose
Pick MK-7 for daily use, MK-4 only if intentional
MK-7's long half-life makes one small daily dose effective, while MK-4 needs very high, multiple-daily dosing to replicate its study results. Unless you have a specific reason to use MK-4, default to MK-7. Full-spectrum products (K1 + MK-4 + MK-7) are fine too, just know you are taking much more total K.
Match the dose to the research
Most MK-7 evidence sits at 90 to 180 mcg per day, and going far above that buys little proven benefit for healthy people. For combos, check the D3 dose too, 1,000 IU is conservative, 5,000 IU is therapeutic and only useful if you are actually low in vitamin D.
Decide if you want D3 bundled
A D3 + K2 combo is convenient and the two cooperate on calcium handling, but only if the fixed D3 dose suits your needs. If you already take D3 separately, a standalone K2 like NOW or Jarrow avoids doubling up. See our vitamin D guide for matching your D3 dose.
Prefer natto-derived, and read testing honestly
Look for natto-derived MK-7 (often branded MenaQ7) if provenance matters to you, noting that synthetic MK-7 (as in Pure Encapsulations and Thorne) is chemically identical. And know the difference between a real seal (USP, NSF) and "made in a GMP facility" or "brand-tested," which is a baseline, not an independent certification.
Check your medications first
This is the non-negotiable one. If you take warfarin or any vitamin K antagonist, K2 is off the table without medical supervision, since it can destabilize your INR. See our guide to supplement and drug interactions, and the deeper K2 and D3 + K2 explainer for the full picture on bones, arteries, and safety.
Frequently asked questions
MK-7 vs MK-4: which form of vitamin K2 should I take?
For most people, MK-7. It has a long half-life of roughly three days, so a single small daily dose of about 90 to 180 mcg stays active in the body. MK-4 clears within hours and only showed benefits in studies using very high pharmaceutical doses (around 45 mg per day), split through the day. Unless you specifically want MK-4, MK-7 is the more practical and better-absorbed everyday choice.
Can I take vitamin K2 if I am on a blood thinner?
Not without your doctor. Vitamin K, including K2 and MK-7, directly counteracts warfarin and other vitamin K antagonist blood thinners (such as Coumadin), and even small amounts of 10 to 20 mcg can destabilize your INR, which is dangerous. If you take one of these drugs, do not start K2 on your own. Newer direct oral anticoagulants (apixaban, rivaroxaban, edoxaban, dabigatran) generally do not interact with vitamin K, but still confirm with your prescriber.
Should I take vitamin K2 with vitamin D3?
They pair logically: vitamin D3 increases how much calcium you absorb, and K2 helps activate the proteins that direct that calcium into bone and away from arteries, so a combo is convenient and complementary. The catch is the fixed D3 dose. Make sure it suits your needs, since some combos use 5,000 IU, which is more than many people need, and if you already take D3 separately, a standalone K2 avoids doubling up.
How much vitamin K2 should I take?
Most MK-7 research uses about 90 to 180 mcg per day, which is a reasonable target. Higher amounts have not been shown to add proven benefit for healthy people. Full-spectrum products that add K1 and MK-4 supply much larger total K, which is fine for many people but makes the blood thinner interaction stronger. Read the label for the actual MK-7 number rather than the headline total K2.
What does the evidence actually show for bones and arteries?
Honestly, the bone evidence is moderate: a real signal for lumbar-spine bone density across trials, but mixed fracture results and much of it from Japanese populations. The arterial-calcium evidence is promising but not yet proven; the largest recent trial slowed coronary-calcium buildup but was not large enough to show fewer heart attacks. K2 is a reasonable supportive nutrient, not a treatment for osteoporosis or heart disease.
Does the source of K2 (natto vs synthetic) matter?
The MK-7 molecule is the same whether it is fermented from natto or made synthetically, so function is comparable. Many shoppers prefer natto-derived MK-7 (often the branded MenaQ7) for the food-derived provenance and the research behind that material. We note the source on each product, for example Pure Encapsulations and Thorne use synthetically derived K2 rather than natto, so you can decide based on your own preference.
The bottom line
The best vitamin K2 supplement is a sensibly dosed MK-7 from a quality brand. For most people, NOW MK-7 nails it on natto sourcing, a textbook dose, and price. If you want everything, Life Extension Super K is the full-spectrum value pick and Pure Encapsulations Synergy K the practitioner-grade complete formula; Sports Research is the best D3 + K2 combo and Nordic Naturals the easy gummy; Thorne covers the liquid and MK-4 niche, and Jarrow is the budget MK-7. Choose MK-7 for daily use, match any bundled D3 to your needs, favor natto if provenance matters, and, above all, clear K2 with your doctor if you take a blood thinner.