Magnesium L-Threonate vs Vitamin K2 (MK-7)
Sleep vs Vitamin · evidence-backed comparison
- • Vitamin K2 (MK-7) has the stronger evidence base (moderate (some rcts)).
- • Magnesium L-Threonate has the broader effect profile across the 9 effect categories.
- • Vitamin K2 (MK-7) is cheaper per serving ($0.18 vs $1.10).
- • Magnesium L-Threonate has a slightly cleaner safety profile.
- • Magnesium L-Threonate has higher bioavailability (better absorption).
Side-by-side traits
| Trait | Magnesium L-Threonate | Vitamin K2 (MK-7) |
|---|---|---|
Category | Sleep | Vitamin |
Active compound | Magnesium L-threonate | Menaquinone-7 |
Form available | Capsule, Powder | Softgel, Capsule |
Source | synthetic | microbial |
Typical dose | 1.5–2 g (≈144 mg elemental Mg) | 100–200 mcg daily |
Dose range | 1500–2000 mg | 100–200 mcg |
Loading protocol | — | — |
Best taken with | evening | fat-containing meal |
Best time of day | evening | any |
Bioavailability How efficiently the body absorbs and utilizes the compound. | Very High (5/5) | High (4/5) |
Onset time | Cumulative: 4–12 weeks | Cumulative: 4–12 weeks |
Half-life | — | ~72 hours |
Evidence level Quality and quantity of human research. | Limited (small studies) | Moderate (some RCTs) |
Overall effect Subjective effect magnitude. | Moderate (3/5) | Low (2/5) |
Muscle / strength | Very Low (1/5) | Very Low (1/5) |
Physical energy | Very Low (1/5) | Very Low (1/5) |
Focus / cognition | High (4/5) | Very Low (1/5) |
Mood / stress | Moderate (3/5) | Very Low (1/5) |
Sleep quality | High (4/5) | Very Low (1/5) |
Immunity | Very Low (1/5) | Low (2/5) |
Recovery Post-exercise recovery support. | Very Low (1/5) | Low (2/5) |
Longevity / healthspan | Moderate (3/5) | High (4/5) |
Safety rating 5 = exceptionally well-tolerated; 1 = significant risk profile. | Very High (5/5) | High (4/5) |
Price per serving Approximate USD per typical daily dose. | $1.10 | $0.18 |
Vegan friendly | Yes | Yes |
Gluten free | Yes | Yes |
3rd-party tested | Yes | Yes |
About Magnesium L-Threonate
Only magnesium form proven to cross the blood-brain barrier in animals. Marketed for cognitive aging and sleep, but premium-priced.
About Vitamin K2 (MK-7)
Activates osteocalcin and matrix-Gla protein to direct calcium into bones rather than arteries. Most evidence comes from the 3-year Rotterdam study.
Vetted brands, third-party testing, ships worldwide.
Vetted brands, third-party testing, ships worldwide.
Magnesium L-Threonate safety
Common side effects:
- • Drowsiness
- • Headache (rare)
Avoid if:
- • Severe kidney disease
Drug interactions:
- • Bisphosphonates
Vitamin K2 (MK-7) safety
Common side effects:
- • Generally none
Avoid if:
- • Warfarin therapy
Drug interactions:
- • Warfarin (major)
- • Other anticoagulants
Common uses
- • Cognitive aging
- • Deep sleep
- • Memory
Stacks well with: Zinc, Vitamin D3
Common uses
- • Bone density
- • Arterial health
- • Calcium routing
Stacks well with: Vitamin D3, Magnesium Glycinate
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Medical disclaimer
SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements — especially if you are pregnant, breastfeeding, take prescription medication, or have a chronic condition.