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Head-to-head evidence comparison — which supplement is right for you?
Multivitamin vs Vitamin K2: Multivitamin has the stronger overall evidence (6 vs 5/10); they're alternatives for bone health — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Multivitamin wins 3 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Probably helps
3 of 5 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)
and 7 more not shown
No benefit of combining them is established by the evidence supplied, and no reduction in vascular calcification is shown. Total vitamin K intake matters mainly for people taking a vitamin K antagonist such as warfarin.
Check how much vitamin K each product contains. If you take warfarin or another vitamin K antagonist, do not start, stop or change vitamin K without the prescriber, because a change in vitamin K intake changes how the medicine works.
3-6 months
4-8 weeks
2-6 weeks
6-12 weeks
4-12 weeks
1-3 years
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=5203
Pooled 5,203 non-overlapping participants from three cognitive substudies of the COSMOS trial of US adults aged 60 or older: COSMOS-Clinic (573), COSMOS-Mind (2,158) and COSMOS-Web (2,472).
Effects of cocoa extract and a multivitamin on cognitive function: A randomized clinical trial
Alzheimer's & Dementia (2023) · Rct · n=2262
COSMOS-Mind: 2,262 older adults (mean age 73, 60% women) randomised in a 2x2 factorial design to cocoa extract and to a commercial multivitamin-mineral, each versus placebo, for 3 years, with cognition tested by telephone.
Long-term multivitamin supplementation and cognitive function in men: a randomized trial
Annals of Internal Medicine (2013) · Rct · n=5947
5,947 male physicians aged 65 or older in the Physicians' Health Study II, randomised to a daily multivitamin or placebo, with up to 4 telephone cognitive assessments over 12 years.
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=199
Of the 199 enrolled individuals, 108 (54.3%) were female, and the mean (SD) age was 72.3 (5.5) years.
In a 1-year randomised trial of 311 Chinese men and postmenopausal women, 90 μg of MK-7 a day slowed femoral neck bone loss in the postmenopausal women and 50 μg did not, with no effect in men (PMID 32060566). In a 3-year randomised placebo-controlled trial of 244 healthy postmenopausal women, 180 μg a day reduced the decline in bone density at the lumbar spine and femoral neck but not the total hip (PMID 23525894). In a 3-year randomised placebo-controlled trial of 142 postmenopausal women with osteopenia, 375 μg a day with calcium and vitamin D did not change bone density at any site (PMID 33030563). The curve stays flat above 90 μg because no trial compared 90 μg with a higher dose, and the 375 μg trial found no effect. The cited BMD meta-analyses do not state a dose and mostly pool menaquinone-4 trials, so they are not plotted.
AI-estimated from published studies. Interpret as directional guidance.
Multivitamin has a higher evidence score (6/10 vs 5/10) and wins in 3 of 3 categories.
For bone health, Multivitamin has a higher relevance score (80 vs 55).
No benefit of combining them is established by the evidence supplied, and no reduction in vascular calcification is shown. Total vitamin K intake matters mainly for people taking a vitamin K antagonist such as warfarin. Check how much vitamin K each product contains. If you take warfarin or another vitamin K antagonist, do not start, stop or change vitamin K without the prescriber, because a change in vitamin K intake changes how the medicine works. Consult a healthcare provider for personalized advice.
On Ozempic/Wegovy/Mounjaro? What actually helps — muscle preservation, GI relief, nutrient gaps (no upsell).
Safe, but no benefit if you’re not filling a gap. Who actually needs one — and who doesn’t.
Start with 2–3 foundations, add one at a time, build by goal — without wasting money.
Which supplements clash with blood thinners, thyroid meds, antibiotics & more — and what to do.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.