Explore the vitamin K family, the difference between MK-4 and MK-7, and why D3 and K2 appear together.
By Evolution Supplements · Updated 4 November 2026
What is vitamin K2?
Vitamin K is a group of fat-soluble vitamins. K1, or phylloquinone, occurs particularly in green leafy vegetables. K2 refers to a family of compounds called menaquinones, including MK-4 and MK-7.
Vitamin K contributes to normal blood clotting and the maintenance of normal bones. Both functions are relevant to general health, rather than a bodybuilding-specific requirement for a particular brand or form.
K2 occurs in some fermented and animal-derived foods, with amounts varying substantially. Natto, a fermented soya food, is a notable MK-7 source. Cheese composition varies; not every fermented food supplies the same form or amount.
MK-4 versus MK-7
Term
What it describes
Vitamin K1
Phylloquinone, commonly obtained from plant foods.
Vitamin K2
The menaquinone family rather than one single molecule.
MK-4
A shorter-chain menaquinone.
MK-7
A longer-chain menaquinone that generally remains in circulation longer.
A longer time in blood does not mean every MK-7 product has been shown to prevent fractures or improve gym performance. Different clinical regimens are not interchangeable by matching the name K2 alone.
Check whether a label specifies the form, the amount per serving and whether it is a dedicated vitamin or a combined formula.
How does vitamin K relate to bone health?
Vitamin K helps activate certain proteins through a process called carboxylation. One of those proteins is osteocalcin, which is made by bone-forming cells and participates in bone biology.
This mechanism helps explain the established normal-bone function. It does not prove that an extra supplement necessarily increases bone density in every healthy person.
A three-year trial in 244 postmenopausal women found that an MK-7 regimen improved vitamin K-related markers and reduced decline in some bone measures. That specific population, duration and preparation matter.
Across the wider evidence, biochemical marker improvements and clinical outcomes such as fractures do not always align. Vitamin K supplements should not be presented as a replacement for assessment or treatment of osteoporosis.
Why are vitamin D3 and K2 combined?
Vitamin D contributes to calcium absorption and normal bones; vitamin K contributes to the normal function of relevant proteins. Their complementary nutritional roles explain why manufacturers combine them.
The phrase “D3 puts calcium in and K2 sends it to the right place” is a convenient slogan but oversimplifies a complex system. A combination should not be promised to remove arterial calcium or make a high vitamin D intake safe.
There is no established universal D3-to-K2 supplement ratio for everyone. Compare actual amounts and your wider diet rather than treating a marketing ratio as a personal prescription.
Our Vitamin D Guide explains vitamin D intake and the separate hormone research.
K2-containing products in our range
PER4M Vitamin D3 + K2
PER4M D3 + K2 provides a focused two-vitamin tablet format. Its current listed directions are one tablet daily with food. Check the supplied panel for the form and nutrient amounts.
Evolution Supplements® Multi-Plex
Multi-Plex includes 37.5 micrograms K2 as MK-7 per capsule, alongside 2.5 micrograms D3 and other nutrients. Its labelled use is one capsule, one to three times daily, preferably with a meal.
The full capsule routine changes several nutrient amounts at once. Do not increase a multivitamin beyond its directions simply to pursue more K2 or vitamin D.
Using vitamin K products appropriately
Use a selected daily product according to its directions and account for other formulas. “Fat soluble” describes how a nutrient behaves; it does not mean more is always useful.
Warfarin and related anticoagulants require particular care. Changes in vitamin K intake can affect treatment. Do not start, stop or change a K2 supplement without advice from your anticoagulation service or clinician. Consistency in food intake is also relevant; this does not mean avoiding all green vegetables.
Bone health also benefits from suitable weight-bearing and resistance activity, enough dietary protein and calcium, and appropriate vitamin D intake. K2 is one part of nutrition rather than a stand-alone training solution.
Vitamin K2 FAQs
Is K2 the same as potassium?
No. Vitamin K and potassium are different nutrients; potassium's chemical symbol is K, which can cause confusion.
Does every vitamin D supplement need K2?
No universal rule says that everyone using vitamin D must add a separate K2 product. Choose around diet, suitability and professional advice.
Does MK-7 prevent joint pain?
Normal bone function is different from treating joint pain. Persistent pain needs an appropriate assessment.
Explore the related range
Check the current ingredients, serving directions and availability before choosing.
General information for adults. Follow product directions and check allergens. Seek qualified advice if pregnant, breastfeeding, taking medication or managing a medical condition. Supplements should complement a varied, balanced diet and healthy lifestyle.
