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Head-to-head evidence comparison — which supplement is right for you?
Multivitamin wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
8 of 12 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
12 of 15 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (1)
Outcomes where both Multivitamin and Vitamin K2 have evidence — compare verdict strength side-by-side.
1 serving daily (as directed on label, typically 1-2 tablets/capsules)
With breakfast, With lunch (if GI sensitive)
Capsule or softgel
100-200mcg (MK-7)
With a meal containing fat
MK-7 (menaquinone-7)
Complementary coverage of vitamin K-dependent proteins across hepatic (clotting) and extrahepatic (bone, vascular) compartments. Enhanced bone mineral density and reduced vascular calcification compared to either alone.
Beneficial combination. Add MK-7 (90–180 mcg/day) alongside a standard multivitamin for enhanced bone and cardiovascular K2-dependent protein activation. Individuals on warfarin or vitamin K antagonists must not add K2 without medical supervision.
3-6 months
4-8 weeks
2-6 weeks
6-12 weeks
6-12 months
1-3 years
Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS
The American Journal of Clinical Nutrition (2024) · Meta analysis · n=5765
Multivitamin-mineral supplementation significantly improved global cognition vs placebo (pooled meta-analysis)
Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial
The American Journal of Clinical Nutrition (2023) · Rct · n=3562
Daily multivitamin supplementation for 3 years significantly improved immediate and delayed recall memory
Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial
Alzheimer's & Dementia (2023) · Rct · n=2262
Multivitamin-mineral supplementation (not cocoa extract) drove significant cognitive improvements in COSMOS-Mind
Vitamins K2 and D3 Improve Long COVID, Fungal Translocation, and Inflammation: Randomized Controlled Trial
Nutrients (2025) · Rct · n=151
The median age was 46 years; 71% were female and 29% were non-white.
The effect of vitamin K2 supplementation on bone turnover biochemical markers in postmenopausal osteoporosis patients: a systematic review and meta-analysis
Frontiers in endocrinology (2025) · Meta analysis · n=2570
Vitamin K2 (VK2) increased osteocalcin (OC; MD 1.86, 95% CI 1.17-2.56) and bone-specific alkaline phosphatase (BAP; MD 1.49, 95% CI 0.98-2.00).
Vitamin K2 in Managing Nocturnal Leg Cramps: A Randomized Clinical Trial
JAMA internal medicine (2024) · Rct · n=310
Of the 199 enrolled individuals, 108 (54.3%) were female, and the mean (SD) age was 72.3 (5.5) years.
Based on COSMOS trials (n=5765) showing equivalent of 2.0 years cognitive decline prevention. Effects most pronounced in those with cardiovascular disease. Study duration was 3 years. Effectiveness reflects conservative interpretation of memory and global cognition improvements.
Based on meta-analyses showing 2.17% WMD improvement in lumbar BMD. Effects primarily demonstrated with MK-7 form in postmenopausal women. Combination with vitamin D3 may enhance effects.
AI-estimated from published studies. Interpret as directional guidance.
Multivitamin has a higher evidence score (6/10 vs 6/10) and wins in 2 of 3 categories.
For bone health, Vitamin K2 has a higher relevance score (88 vs 80).
Multivitamin and Vitamin K2 may work well together: Complementary coverage of vitamin K-dependent proteins across hepatic (clotting) and extrahepatic (bone, vascular) compartments. Enhanced bone mineral density and reduced vascular calcification compared to either alone. Beneficial combination. Add MK-7 (90–180 mcg/day) alongside a standard multivitamin for enhanced bone and cardiovascular K2-dependent protein activation. Individuals on warfarin or vitamin K antagonists must not add K2 without medical supervision.