Vitamin K2 is one of a handful of essential nutrients where deficiency has moved beyond a few isolated pockets of society, like vitamin B12 deficiency with vegans, into a full-blown epidemic like with vitamin D and magnesium, to such levels that vitamin K2 deficiency is the norm rather than the rule.
You probably eat vitamin K2 every day, but only in microscopic quantities. Bacteria in your gut are generating vitamin K2 as we speak, but only in feeble doses. Why is this even important?
Firstly, vitamin K2 is particularly vital for a strong skeleton and preventing osteoporosis. Vitamin K2 lowers the formation and lifespan of osteoplasts, causing them to undergo apoptosis (cell death); osteoplasts are cells which absorb and destroy bone tissue.
Vitamin K2 also helps to shuttle calcium into the bones where it belongs, activating a transporter called matrix GLA protein (MGP) which prevents calcium from being deposited in the artery walls, therefore providing an additional benefit of supple blood vessels.
This even helps vitamin K2 to prevent heart disease. A 10 year study on 4307 men and women aged older than 55 revealed that vitamin K2 intakes of 30mcg daily were associated with a 50% lower risk in heart disease. Vitamin K1 intakes were kept level.
The bone benefits then carry forward to tooth decay, allowing vitamin K2 to help you to avoid the inflammatory villains of the toothpaste world like sodium fluoride and sodium lauryl sulfate.
The key point is that vitamin K1 (common) and vitamin K2 are very different. The human body can covert vitamin K1 into vitamin K2, but their roles are nothing alike, with vitamin K1 specialising in blood clotting and thus being injected into newborn babies to prevent early deaths. Most importantly, there’s no widespread deficiency in vitamin K1.
You should never let the massive vitamin K1 content of spinach, which may simply read vitamin K, confuse you into thinking that your vitamin K2 needs are being met. They probably aren’t, for the best sources like fermented foods, organ meats and grass-fed dairy have fallen out of favor in the West.
Therefore, here are the 8 greatest vitamin K2 supplements money can buy. Vitamin K2 interacts with the blood thinning medication warfarin, so never take them at the same time. For a shortcut, Relentless Improvement and MaxX Labs are the best brands here.
Let’s get started:
One – Relentless Improvement
Firstly, Relentless Improvement contains a monstrous 15,060mcg of vitamin K2 per capsule, and 90 capsules per bottle. But importantly, this is split between 15,000 mcg of the MK-4 form of vitamin K2, and 60mcg of MK-7. Relentless Improvement is a rare supplement which mostly consists of MK-4, the vitamin K2 form with the most promising studies. However, it still contains enough MK-7 to keep all the bases covered.
The purity is a similar story, with the only additives being microcrystalline cellulose and the hypromellose capsule. Helping the absorption further is Relentless Improvement’s guarantee that the MK-4 it contains consists of 99%+ trans-K2, the form in nature which easily beats cis-K2. Meanwhile, the MK-7 content is 96%+ trans-K2. Such guarantees are very rare in the vitamin K2 industry.
Relentless Improvement is also manufactured in a GMP-compliant facility. It’s free from magnesium stearate, and both the MK-7 and MK-4 are derived from a natural geraniol extract.
There’s only one missing feature, and that’s a built-in fat like olive oil to help the vitamin’s absorption, but the solution is to eat a thin slice of butter alongside the supplement, which will actually supply a small amount of vitamin K2 itself. Another “downside” is that the dosage is so huge that you only need to take one pill every three days at most.
For those reasons, Relentless Improvement is most reliable and effective vitamin K2 supplement you could buy.
Amazon link: Relentless Improvement Vitamin K2.
Two – Now Supplements
MK-4 is a short chain vitamin K2 form found in human breast milk, the vitamin K2 which occurs in eggs, butter, and organ meats like liver and kidneys. MK-7 is a long chain vitamin K2, and a by-product of fermentation by bacteria; it’s the form found in Japanese natto, the most vitamin K2-rich food in the world, but it’s also churned out by your own gut bacteria. MK-8 and MK-9 are less known sub-varieties, being found in fermented cheeses, particularly Edam.
Despite widespread claims of MK-7’s superiority to MK-4, and the ongoing mystery as to their precise roles, the evidence leans towards MK-4 being the most bioactive form, and that’s what our top brand Relentless Improvement mostly contains. That said, while the war rages on, and many have dismissed MK-7 as utterly useless as well, the fact is that studies show that MK-7 improves bone health excellently over a period of years…
…which brings us to Now Supplements, an all MK-7 supplement. The dosage is a strong 300mcg per easy to swallow capsule. There’s a few additives, but all are safe: microcrystalline cellulose, silicon dioxide, the hypromellose capsule, and medium-chain triglycerides. The MK-7 itself is produced via fermentation of chickpeas, as opposed to natto; it’s perfect if you’re determined to avoid any soy (despite natto being far healthier than regular soy).
Now Supplements explicitly rejects any chemical solvents. It’s also good value for money, featuring 120 capsules in a bottle for an affordable price. Now Supplements even uses a patented form of MK7 called MenaQ7, which consists of 100% trans-MK7, the better absorbed form. This makes Now one of the few brands to confirm the trans-K2 levels.
For a vitamin K2 supplement consisting entirely of MK-7, Now Supplements is almost unbeatable.
Amazon link: Now Supplements Vitamin K2 MK-7.
Three – Sports Research
Next we have another supplement in exclusively MK-7 form, similarly to Now Supplements. This is once again in the patented MenaQ7 form, guaranteeing that the MK-7 is further broken down into 100% trans-MK-7, rather than the poorly absorbed cis. Sports Research has a lower dosage of 100mcg, with a capsule count of 120, but also has an advantage over Now Supplements: being encapsulated in coconut oil.
The vitamin is built into a fat, which will aid the absorption through the gut and into your bloodstream, where it can begin to strengthen your bones. The choice of coconut oil is an advantage; cheaper softgel brands exist, but like with cheap vitamin D3 (also fat soluble), they tend to use rancid soybean oil or sunflower oil instead, which have diabolical omega 6 ratios.
Sports Research has a clean additives list as well, featuring coconut MCT oil, and a patented softgel capsule featuring tapioca starch, vegetable glycerin, water and turmeric (for colour). There’s no toxic or remotely controversial additives like magnesium stearate. The softgels make the supplement easy to swallow, with the only downside being the necessity of cool storage away from sunlight to prevent them from melting and getting sticky.
What’s the difference between cis and trans K2? Trans K2 is the natural form found in food, whether it’s breast milk or grass fed butter, while cis-K2 is a laboratory-synthesised form which isn’t absorbed properly.
Controversy rages, with many bottles stating a vitamin K2 dosage without even mentioning the trans and cis breakdown, resulting in consumers not even knowing that such forms exist. One study analysed different countries: Norway’s K2 industry was clean and noble, as usual, with their supplements containing a 98% trans-K2 content on average, but China’s figures were bleak, averaging out at just 15-30% trans-K2.
The top 3 supplements listed here, Sports Research, Relentless Improvement, and Now Supplements, all feature guarantees and special methods to keep the trans-K2 content high. Finally, Sports Research is produced using no chemicals or solvents, exclusively using natural fermentation methods to make its MK-7, which is produced from chickpeas.
The future is bleak for any company trying to compete with Sports Research’s vitamin K2.
Amazon link: Sports Research Vitamin K2.
Four – Nutriflair
This supplement helps you to acquire not one, but two widely missed nutrients. Each capsule of Nutriflair combines 5000IU of vitamin D3 with 100mcg of vitamin K2 in MK-7 form, with no MK-4 present.
Nutriflair is GMP certified, made in the USA, and tested by a third party laboratory for purity and potency. Each bottle contains 90 capsules, and the dosage is a powerful 100mcg per capsule.
Nutriflair also features 5mg of Bioperine per capsule, a patented form of the piperine alkaloid found in black pepper. This is famous for enhancing the absorption of many nutrients, enhancing the bioavailability of curcumin from turmeric by 2000%, and even enhancing its antidepressant properties (study). Not every nutrient has been tested with piperine, but it has wide effects, with piperine also enhancing the absorption of pharmaceutical drugs and plant antioxidants like gallic acid, EC3G and beta carotene.
Therefore, the vitamin K2 in Nutriflair may be absorbed particularly well, giving you value beyond its 100mcg dosage. The additives of Nutriflair are also friendly, and include nothing more than plant cellulose and rice flour.
Nutriflair is a great supplement for defeating two deficiencies in one fell swoop.
Amazon link: Nutriflair Vitamins D3 +K2.
Five – Nature’s Plus
Even better, Nature’s Plus is certified as organic by the USDA, meaning that every single ingredient is organic rather than one or two.
Nature’s Plus is manufactured without any artificial chemicals or fertilisers. The big advantage, however, is Nature’s Plus’ bonus fruit and vegetable blend. At 225mg, this weighs in at far more than the vitamin K2 itself. There’s kale, cauliflower, ginger, carrots and more, all in an organic and hypercondensed form where only the nourishing nutrition remains, whether its lycopene in tomatoes or lutein in the spinach.
For bonus nutrition, you have two distinct options: Nutriflair for vitamin D3, or Nature’s Plus for a feast of plant foods, without actually wasting time on a feast.
Amazon link: Nature’s Plus Organic Vitamin K2.
Six – True Vantage Nutrition
Another vitamin K2 supplement which uses the patented MK-7 form of MenaQ7, guaranteeing a makeup of 100% trans form rather than cis. Each capsule of True Vantage Nutrition contains 180mcg of vitamin K2. This is lower than Now Supplements, and higher than Sports Research, but lacking the bonus encapsulated fat of the latter. This K2 brand comes in capsules consisting of just two additives: rice flour and the vegetable cellulose capsule.
According to True Vantage Nutrition’s bottle, “Every lot is tested by a 3rd party ISO certified laboratory“. Like with Now Supplements, the MK-7 itself is sourced from fermented chickpea rather than natto, as that’s the special formula of MenaQ7.
True Vantage Nutrition is another supplement which contains no MK-4 and only MK-7. Why exactly do I recommend MK-4 above all else? Firstly, MK-4 is the only form of vitamin K2 found in human breast milk. MK-7 is absent, implying that MK-4 is most important for human health.
Secondly, human beings rarely ate MK-7 vitamin K2 at all until the last 100 years, when Westerners discovered fermented Japanese natto and its potential for making cheap yet effective vitamin K2 supplements. MK-4 is also abundant in the human brain, whereas MK-7 is absent. Your brain even contains vitamin K dependant proteins which control sphingolipids, fatty signalling molecules which can affect your mood.
MK-4 is the only vitamin K2 form which crosses the placenta and nourishes a growing baby during pregnancy. Finally, the most heavily concentrated form in animal tissues is MK-4, comprising 40% of tissue vitamin K2, followed by… MK8 and MK9. MK7 comes in fourth.
Nevertheless, MK7 has been shown to improve bone health in this and this study. A recent September 2017 study supplemented women with MK-7 for just 8 weeks, and noticed a 14.2% decrease in arterial stiffness. Human gut bacteria in its natural, diverse and rich state also pumps out MK-7, showing that MK7 has its uses. The evidence remains murky, but MK-4 is the victor while MK-7 is an acceptable alternative for bone and heart health.
As for True Vantage Nutrition, it’s among the best purely MK-7 based supplements. The capsule count of 60 is weak compared to Now Supplements at 120, but the quality is leagues above most vitamin K2 brands. True Vantage Nutrition is also made in a Good Manufacturing Practises (GMP) certified facility. Finally, this vitamin K2 supplement is fully vegan, if that’s important to you.
If you’re both sunlight-deprived and in need of vitamin K2, True Vantage Nutrition is the supplement for you.
Amazon link: True Vantage Nutrition Vitamin K2.
Seven – MaxX Labs
That easily beats Now Supplements or Nature’s Plus, and while cheaper vitamin K2 supplements may also have colossal dosages, they lack the natural sources and clean ingredients list of MaxX Labs. The only additives found here are the vegetable capsule (HPMC) and rice flour.
The unique feature of MaxX Labs among natural supplements is its 100mg concentration of calcium citrate, which will reinforce the bone boosting properties of vitamin K2 nicely. The citrate form is well-absorbed, and if your diet is already calcium rich, 100mg isn’t enough relative to the RDI of 1000mg daily to make this supplement out of bounds for fear of overdosing. MaxX Labs is also tested in a third party laboratory for purity and potency and is GMP certified.
Does MaxX Labs have any flaws? Yes, because there’s no built in fat to aid absorption, and secondly, there’s no confirmation of the trans and cis vitamin K2 breakdown. However, you can easily supply your own fat, and the natural production methods make a high trans content almost guaranteed.
Regarding the ongoing K2 battle, another common theory is that MK-4 is too fragile to survive. MK-7 is proven to have a much longer half life, being detectable in the bloodstream for days after consumption compared to MK-4’s hours. However, this is actually because the MK-4 is working. It’s reaching the bones, reaching the brain, and reaching the liver to work its magic, rather than circulating the bloodstream eternally. If you’re a billionaire who decides throw 1 million dollars in bank notes from your skyscraper penthouse out of the goodness of your heart, and the notes rapidly disappear from the street, it doesn’t mean that they failed to reach their goal.
As a well balanced and extremely powerful supplement, MaxX Labs has no equal among natural vitamin K2s.
Amazon link: MaxX Labs Vitamin K2.
Eight – Mercola
Mercola contains 30 or 90 capsules per bottle, and each capsule contains 180mcg of vitamin K2 in MK-7 form. The additives list is as follows: microcrystalline cellulose, glycerol microcystalline, glycerol monostearate, ascorbyl palmitate, rosemary leaf extract and hydroxypropyl methylcellulose.
Despite these ingredients being unpronounceable, they’re all clean and healthy. Mercola has the advantage of a particularly high MK-7 dosage, with 180mcg beating Sports Research with 100mcg. The MK-7 itself is in the patented MenaQ7 form again, made from fermented chickpeas, whereas MK7 vitamin K2 is traditionally manufactured from natto.
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What is natto? It’s a sticky Japanese dish consisting of raw soybeans fermented using a bacterial strain called bacillus subtilis. The bacteria consume the soybeans’ phytoestrogens, the compounds which people fear in soy due to their estrogenic properties, and churn out metabolites like vitamin K2 in their place. Natto tastes highly unpleasant, or is “a refined taste” to put it more politely. However, legions of natural health fanatics are attempting to eat it before usually defaulting to supplements. Another metabolite found in natto is the lazily named nattokinase, which can lower blood pressure and blood viscosity. Again, if you have a soybean allergy, natto may be safer, for its lectins and phytic acid are also reduced during the soaking and boiling of the beans.
Regardless, Mercola’s supplement goes for the more modern chickpea route. The only real downside is its higher price, with only 30 capsules in a mid-priced bottle, or an expensive 90 capsule version available on the same page.
If price is no barrier, and you want a powerful pure MK-7 supplement, Mercola is the correct choice.
Amazon link: Dr Mercola Vitamin K2.
Bonuses
The bone connection: a strong skeleton is a big boast of vitamin K2 marketing, and the truth is real is legit is confirmed, etc etc. The two key players are the enzymes osteocalcin and Matrix GLA-protein, with “GLA” being short for glutamic acid. MGP’s role is to shuttle glutamic acid into the walls of your arteries, where it binds to calcium deposits and removes them from the blood vessel linings.
The MGP enzyme then transports the calcium through the bloodstream and hands it over to another enzyme, osteocalcin, which cements the calcium into bones where it belongs. Vitamin K2 activates both of these critical enzymes. Some consider MGP to be the most potent inhibitor of arterial calcification in the human body, while osteocalcin is considered to be a “vitamin K dependant” protein.
The gut bacteria contribution to K2: another interesting mystery in the vitamin K2 world is the precise balance between your diet, and vitamin K2 produced by gut bacteria. One on hand, bacterial vitamin K2 is known to be absorbed through the gut lining and into the bloodstream very effectively. Back in the 1990s, there were also numerous reports of prescription antibiotics crippling vitamin K levels in humans. Antibiotic abuse can decimate human gut flora, so there’s a tight link there.
On the other hand, studies have calculated wildly varying estimates of the proportion bacterial vitamin K2 represents, from 10 to 50%. Scientists have also starved humans of dietary vitamin K2 in studies, and this easily resulted in a deficiency too, showing that gut bacteria is a weak back-up at best. One thing’s for certain: eating probiotics like yogurt and prebiotics like inulin may help your natural MK-7 factories to diverse and multiply.
Conclusion
There are so many vitamin K2 supplements with different bonuses that it’s hard to make a blanket recommendation. Nutriflair eliminates two problems at once with its D3 and K2 combo, while its calcium citrate makes MaxX Labs perfect for unbreakable bones. Then there’s Nature’s Plus with its food blend, for pushing your health to the limit.
For dedicated vitamin K2 supplements, meanwhile, Relentless Nutrition and Now Supplements are both outstanding, particularly because they guarantee that the trans vitamin K2 content is high. But any brand here will accomplish the task of fixing a deficiency.
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Thanks for reading!
Correction; Nested Naturals K2 from chick peas has only 90 capsules not 180 as written in the article. Makes a difference on cost!