All Supplements
Vitamin K2 (MK-7) vs Folate (B9)
Side-by-side comparison — benefits, dosage, forms, and research.
Feature
Vitamin K2 (MK-7)
Folate (B9)
Typical Dosage
100-200mcg MK-7 daily
400-800 mcg daily for adults
Best Form
MK-7 (Menaquinone-7)
Methylfolate (5-MTHF)
Key Benefits
5
5
Evidence Rating
★★★★
★★★★★
Best Time
With a fat-containing meal, ideally with Vitamin D3
With food, preferably at breakfast
Vitamin K2 (MK-7) Benefits
✓Bone mineralisation
✓Cardiovascular protection (reduces arterial calcification)
✓Works synergistically with Vitamin D3
✓Dental health
✓May reduce fracture risk
Folate (B9) Benefits
✓Supports DNA synthesis and cell division
✓Reduces homocysteine levels for cardiovascular health
✓Essential for foetal neural tube development
✓Enhances mood and supports cognitive function
✓Supports methylation and detoxification pathways
Can You Take Both Together?
In most cases, Vitamin K2 (MK-7) and Folate (B9) can be taken together safely. However, always check the interactions section of each supplement and consult a healthcare professional if you take medication.
Which Should You Choose?
Choose Vitamin K2 (MK-7) if your primary goal is: bone mineralisation. Choose Folate (B9) if your primary goal is: supports dna synthesis and cell division. Many people take both as they target different aspects of health.
Disclaimer: This comparison is for educational purposes only. Always consult a healthcare professional before starting any supplement.