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The 9 Best Vitamin K Supplements of 2024, According to a Dietitian

A Vitamin K Supplement can help support bone and heart health

By
Sarah Anzlovar, MS, RD
sarah anzlovar
Sarah Anzlovar, MS, RD

Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant.

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and
Shushy Rita Setrakian MS, RD
Shushy Rita Setrakian MS, RD
Shushy Rita Setrakian MS, RD

Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. She is also certified through Precision Nutrition.

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Updated on April 09, 2024
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Mia Syn, MS, RDN
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Medically reviewed by Mia Syn, MS, RDN

Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.

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Assortment of vitamin k supplements displayed on a blue striped background

Verywell Fit / Alli Waataja

Vitamin K is an essential nutrient found in leafy green and other fruits and vegetables, as well as in some animal foods and natto, a fermented soy product. Our gut bacteria also produces some vitamin K in the large intestine. This vitamin is important component when it comes to bone and cardiac health, on top of assisting our body with blood clotting.

Vitamin K deficiency is rare; however, some people, including those who eat a limited diet or have malabsorptive disorders, may benefit from a supplement. “One of the main signs or ways to know you may be deficient in vitamin K is bruising. Vitamin K works together with vitamin D and calcium in the body to maintain balance at all stages of life, so really anyone can benefit from this vitamin,” says Ayla Barmmer, MS, RD, founder of FullWell. Vitamin K supplementation, besides fixing a deficiency, is also being explored as a way to increase bone density and heart health, but more research is needed.

There are two types of vitamin K—phylloquinone (K1) and menaquinones (K2). There are several menaquinones which are designated by a number (four to 13) that indicates the number of side changes in the chemical structure of the vitamin. The two most commonly talked about and researched are MK-4 and MK-7, which our dietitians looked for when selecting the top vitamin K supplements. The form, dose, any third-party or in-house purity and potency testing, and price were also considered.

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.

In This Article
Pros

  • Contains K1 and K2

  • Vegan and gluten-free

  • Tested for purity and potency

Cons

  • Large capsule

  • Contains alfalfa powder

Key Specs:

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

Who's It For

Best for those with allergies and those looking to potentially reduce risk of heart disease.

Why We Recommend It

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, a registered dietitian and certified diabetes care and education specialist.

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. 

Things To Consider

  • Because this supplement contains all three types of vitamin K, note the capsule is on the 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.
Pros

  • Third-party tested

  • Adequate dose of MK-7

  • Non-GMO ingredients

Cons

  • Not vegan

  • Only contains one source of vitamin K

Key Specs:

Form: Softgel | Type: MK-7 | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 180

Who's It For

Best for anyone who needs a bit more support with absorbing vitamin K and eats a variety of foods that naturally contain vitamin K1.

Why We Recommend It

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% of the adequate intake (AI) for women and 83% 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), that 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.

It’s non-GMO and not manufactured with any of the major allergens or gluten. However, if you do have an allergy, it may be wise to contact the company to learn more about their processes for ensuring the products are gluten—and allergen-free.

Things To Consider

Healthy Origins Vitamin K2 as MK-7 is suitable for those following a vegetarian diet, but not vegan as it contains beeswax.

Pros

  • Certified gluten-free and vegan

  • Contains MK-4 and MK-7

  • No artificial flavors or colors

Cons

  • Some may not like the stevia taste

Key Specs:

Form: Chewable | Type: K2 as MK-4 and MK-7 | Dose: 500 mcg | Third-Party Certified: No | Servings Per Container: 60

Who's It For

Best for anyone who doesn't like swallowing pills and needs a higher dose.

Why We Recommend It

For those that 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 reducing the risk of artery calcification.

While not third-party tested, Country Life is committed to producing quality supplements in its NSF-GMP-certified facility by checking 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.

Country Life is a certified B corporation that prioritizes the sustainability of their people and the environment.

Things To Consider

While this supplement doesn’t contain any added sugar, it is sweetened with stevia, which may not suit everyone’s taste preferences.

Pros

  • In house testing for purity and potency

  • Gluten-free and non-GMO

  • Budget-friendly

Cons

  • Not vegan

Key Specs:

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 but other strong in-house testing | Servings Per Container: 90

Who's It For

Best for anyone who needs a much higher dose, especially if you have trouble absorbing nutrients.

Why We Recommend It

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% for vitamin K supplements.

Super K is gluten-free, non-GMO, and contains a small amount of vitamin C. This is typically safe for most people, but always check with your healthcare provider to ensure it doesn’t interact with any medications you are taking.

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.

Things To Consider

This product contains beeswax, so is not suitable for a vegan diet.

Pros

  • Third-party tested

  • Vegan and gluten-free

  • Budget-friendly

  • Free of common food allergens

Cons

  • Only has K1

Key Specs:

Form: Caplet | Type: K1  | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 100

Who's It For

Best for anyone who doesn't eat many vegetables - especially leafy greens. Also great for anyone who needs an allergy-friendly product.

Why We Recommend It

Blue Bonnet’s vitamin K is a quality, budget-friendly option that is also third-party tested. We appreciate that it is vegan, gluten-free, allergy-friendly, and Kosher, making it a good option for anyone with special dietary requirements. If you don’t eat many vegetables, especially leafy greens, this K1 supplement may be helpful to meet your vitamin K needs. With 100 micrograms of K1, it’s an adequate amount for both men and women.

Things To Consider

  • Because this 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 arterial calcification 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 the absorption of this fat-soluble vitamin.
Pros

  • USP Verified

  • No artificial flavors or colors or preservatives

  • Gluten-free

Cons

  • Only contains MK-7

  • May not be high enough dose for some benefits

  • Not suitable for vegans

Key Specs:

Form: Softgel | Type: K2 as MK-7  | Dose: 100 mcg | Third-Party Certified: Yes | Servings Per Container: 30

Who's It For

Best for anyone interested in a K vitamin to help reduce the risk for heart disease.

Why We Recommend IT

Nature’s made K2 is a good option for those looking to supplement specifically with MK-7, as this form may help reduce arterial stiffness and calcification, which can help lower the risk for heart disease. With 100 micrograms, it’s an adequate dose for most people to meet the AI levels, and MK-7 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's listed on the label. 

It’s also gluten-free and does not contain any artificial flavors, colors, or preservatives.

Things To Consider

  • The best dose for an MK-7 vitamin K is still unclear, and higher amounts may be beneficial to help arterial stiffness.
  • This product also contains gelatin and soy, so it may not be suitable for those who are vegan or avoid soy products.
Pros

  • Third-party tested

  • Contains K1 and K2

  • Gluten-free, dairy-free, and soy-free

Cons

  • Not everyone may want the high dose

Key Specs:

Form: Capsule | Type: K1, & K2 as MK-4 & MK-7  | Dose: 1,000 mcg K1 5,000mcg MK-4 & 90 mcg MK-7 | Third-Party Certified: Yes | Servings Per Container: 60

Who's It For

Best for those who want to improve bone density, especially postmenopausal women with osteoporosis.

Why We Recommend It

Thorne Vitamin K is a quality supplement that contains a blend of K1 and K2 (including 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, soy-free, and as with all Thorne supplements, undergoes comprehensive in-house quality testing.

Things To Consider

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 in this supplement.

Pros

  • In-house testing for purity and potency

  • Contains form of vitamin K aligned with heart health research

  • Certified gluten-free

Cons

  • Expensive

Key Specs:

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

Who's It For

Best for anyone who is wants to supplement for heart or bone health and may also be deficient in vitamin D.

Why We Recommend It

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. This supplement also includes Vitamin D, as there may be a synergistic effect between vitamins D and K. However, more research is needed since not all studies show the benefits of vitamin D supplementation on cardiovascular outcomes. Despite this, this supplement may be a convenient way to take these two nutrients together, especially if you are deficient in vitamin D.

Vitamin D is commonly paired with vitamin K2 because they also 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 Barmmer.

Pure Encapsulations Pure Heart K2D is gluten-free, non-GMO, and undergoes rigorous in-house testing for purity and potency.

Things To Consider

Note that this supplement is more expensive than others on this list because of the addition of vitamin D.

Where We Stand

Now Foods MK-7 Plus K1 and MK-4 is our top pick for a vitamin K supplement since it provides research backed forms of vitamin K and is also vegan and gluten-free. This is a pretty large pill however, so if you have trouble swallowing larger pills, you might want to check out Country Life Vegan K2 as chewable alternative that comes in a higher dose.

Is a Vitamin K Supplement Beneficial?

“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 supplement: 

  • Pregnant people. “Pregnancy is a vital time to consider a prenatal that contains vitamin K. During pregnancy, a baby's skeletal development demands more nutrients from maternal stores and intake, and we know that vitamin K2, in particular, is harder to obtain from diet alone (unless you are a big fermented food lover),” says Barmmer.
  • People who eat a limited diet. If you don’t eat many vegetables and eat a limited amount of animal products or fermented foods, you may benefit from a vitamin K supplement.
  • People who have had bariatric surgery. Bariatric surgery increases the risk for many micronutrient deficiencies, including vitamin K, because your body absorbs less from food.
  • People with malabsorptive disorders. People with Crohn’s, colitis, short bowel syndrome, or cystic fibrosis may not absorb enough vitamin K and could benefit from a supplement.
  • Prolonged antibiotic use. Antibiotics can decrease the amount of helpful, good bacteria in the gut that support vitamin K production (K2 specifically). Chronic use—several weeks or more— may put someone at risk for vitamin K deficiency, at least until the gut bacteria is re-established.

People Who May Not Benefit From Vitamin K Supplements

  • People who eat a well-balanced diet. If you eat a variety of foods, including vegetables and fruits, as well as some animal products or fermented foods, you are likely to get adequate vitamin K from your diet.
  • People taking blood thinners. “Those on blood thinners, such as Warfarin, should avoid vitamin K supplements unless advised to take them by their healthcare practitioner,” says Puello. The most important thing to consider when taking a blood thinner or anticoagulant is to consume consistent levels of vitamin K every day, whether from diets or supplements.

What to Look For in Vitamin K Supplements

  • Form: If you prefer to take one large pill, a few smaller pills or want a chewable option, there's a different supplement available for your needs.
  • Allergens: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the supplement that you are selecting is safe for you.
  • Dose: The Adequate Intake of Vitamin K, as established by the Food and Nutrition Board, is 90 micrograms for women (including those that 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. You can consult with a healthcare professional to determine the best dose for you.

How We Select Supplements

  • Third-party testing: Vitamins 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. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 
  • Form: 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. The best form is highly individualized and will depend on your diet and the reason you’re taking a supplement. Each form may play a different role in the body. When it comes to heart health, MK-7 or a combination of K1 and K2 (MK-7) may be more helpful. 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. We focused on the most researched forms, but you'll want to pick the form that best fits your needs. “Research has also shown that vitamin K2 is the most bioactive form of vitamin K and the hardest form to obtain from dietary sources alone,” says Barmmer. This is likely why the majority of supplements on the market contain K2. Both K1 and K2 are important, so it may be beneficial to make sure you’re getting both forms from diet and/or supplements.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. 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 any medications, always consult with a healthcare professional before starting a vitamin K supplement.

How Much is Too Much?

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.

Keep in mind 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.

Our Experts

Frequently Asked Questions

  • Which vitamin K is best for blood clotting?

    “Traditionally, we were told that vitamin K1 affects blood clotting, and vitamin K2 impacts bone and cardiac health. However, studies show it isn't that simple; 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 forms 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.

  • Should vitamin K be taken with vitamin D?

    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.

Why Trust Verywell Fit

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a 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.

16 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Vitamin K: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.

  2. Koitaya N, Sekiguchi M, Tousen Y, et al. Low-dose vitamin K2 (MK-4) supplementation for 12 months improves bone metabolism and prevents forearm bone loss in postmenopausal Japanese women. J Bone Miner Metab. 2014;32(2):142-150. doi:10.1007/s00774-013-0472-7

  3. 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

  4. Hariri E, Kassis N, Iskandar JP, et al. Vitamin K2—a neglected player in cardiovascular health: a narrative review. Open Heart. 2021;8(2):e001715. doi:10.1136/openhrt-2021-001715

  5. Bellinge JW, Dalgaard F, Murray K, et al. Vitamin k intake and atherosclerotic cardiovascular disease in the danish diet cancer and health study. JAHA. 2021;10(16):e020551. doi:10.1161/JAHA.120.020551

  6. Simes DC, Viegas CSB, Araújo N, Marreiros C. Vitamin k as a diet supplement with impact in human health: current evidence in age-related diseases. Nutrients. 2020;12(1):138. doi:10.3390/nu12010138

  7. Knapen MHJ, Braam LAJLM, Drummen NE, Bekers O, Hoeks APG, Vermeer C. Menaquinone-7 supplementation improves arterial stiffness in healthy postmenopausal women. A double-blind randomised clinical trial. Thromb Haemost. 2015;113(5):1135-1144. doi:10.1160/TH14-08-0675

  8. 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

  9. Schurgers LJ. Vitamin K: key vitamin in controlling vascular calcification in chronic kidney disease. Kidney Int. 2013;83(5):782-784. doi:10.1038/ki.2013.26

  10. van Ballegooijen AJ, Beulens JW. The role of vitamin k status in cardiovascular health: evidence from observational and clinical studies. Curr Nutr Rep. 2017;6(3):197-205. doi:10.1007/s13668-017-0208-8

  11. Barbarawi M, Kheiri B, Zayed Y, et al. Vitamin D Supplementation and Cardiovascular Disease Risks in More Than 83 000 Individuals in 21 Randomized Clinical Trials: A Meta-analysis. JAMA Cardiol. 2019;4(8):765–776. doi:10.1001/jamacardio.2019.1870

  12. Mladěnka P, Macáková K, Kujovská Krčmová L, et al. Vitamin K – sources, physiological role, kinetics, deficiency, detection, therapeutic use, and toxicity. Nutrition Reviews. 2022;80(4):677-698. doi:10.1093/nutrit/nuab061

  13. Sherf-Dagan S, Goldenshluger A, Azran C, Sakran N, Sinai T, Ben-Porat T. Vitamin K-what is known regarding bariatric surgery patients: a systematic review. Surg Obes Relat Dis. 2019;15(8):1402-1413. doi:10.1016/j.soard.2019.05.031

  14. Vermeer C, Vik H. Effect of Menaquinone-7 (Vitamin k2) on vascular elasticity in healthy subjects: results from a one-year study. Vascul Dis Ther. 2020;5(1). doi:10.15761/VDT.1000179

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