Vitamin K2 Foods - Best Dietary Sources of Vitamin K2
Vitamin K2 foods have an important role to play when it comes to bone and heart health. Vitamin K2 contributes to the activation of proteins involved in calcium metabolism, including proteins associated with bone and vascular health. Its role in calcium metabolism has made vitamin K2 an active area of research.
The good news is that you do not have to rely heavily on supplements for your necessary vitamin K2 intake.
Foods rich in vitamin K2 are rarer to find when compared to other nutrient-rich foods. Unlike vitamins found in common fruits and vegetables, K2 is concentrated mainly in fermented and animal-based foods. This makes it useful to understand the natural sources that can help increase your vitamin K2 intake.
This article tells you everything about vitamin K2, natural sources of vitamin K2, what it does to the body and more.
What is Vitamin K2, and Why Does It Matter?
The two main types are vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). You can find K1 in leafy greens, and it is very important for blood clotting. K2, on the other hand, is only found in small amounts, mostly fermented and animal-based foods.
Vitamin K2 helps activate vitamin K-dependent proteins such as osteocalcin and matrix Gla-protein. Osteocalcin and matrix Gla-protein are involved in calcium metabolism and are associated with bone and vascular health. K2 helps keep calcium where it should be, in your bones and teeth. Because of this, K2 is often discussed alongside heart health, bone density, and even dental health.
There are different types of vitamin K2, but the ones that have been studied the most are MK-4 and MK-7. Animal foods like egg yolks, liver, and dairy contain MK-4. On the other hand, MK-7 is mostly found in fermented foods and tends to stay active in the body longer.
Best Natural Sources of Vitamin K2
Here are the foods containing vitamin K2 that you should add to your shopping list.
1. Natto (Fermented Soybeans)
Natto is a rich dietary source of vitamin K2. This traditional Japanese dish is made from fermented soybeans and is full of MK-7, a form of K2 that works for a long time. Natto is considered one of the richest dietary sources of vitamin K2.
It has a strong flavour and a sticky texture that takes some getting used to, but it's worth trying if you want to get more vitamin K2 out of your diet.
2. Hard and Soft Cheeses
Vitamin K2 can be found in large amounts in some cheeses, especially those that are fermented with certain bacterial cultures. Aged or soft-ripened cheeses like Gouda and Brie tend to have a lot of K2 because the fermentation process helps bacteria make menaquinones.
Some K2 is also found in harder cheeses like cheddar, but not as much as in fermented soft cheeses.
3. Egg Yolks
Eggs, especially the yolks, are an easy and convenient way to get vitamin K2. The amount depends on how the hens were raised and fed; eggs from pasture-raised or free-range hens usually have more K2 than eggs from hens that were raised in a normal way.
4. Chicken (Especially Dark Meat)
Vitamin K2 is found in large amounts in chicken, especially in the liver and dark meat like thighs. On top of that, chicken liver is a particularly concentrated source of vitamin K2. In general, organ meats are very high in nutrients.
5. Butter (Especially from Grass-Fed Cows)
Dairy fat from cows that were fed grass has more vitamin K2 than dairy fat from cows that were fed grains. Butter can contribute small to moderate amounts of vitamin K2, depending on production methods and animal feeding practices.
6. Beef and Pork
Vitamin K2 can be found in some cuts of beef and pork, as well as in the liver of these animals. Standard cuts of beef and pork generally contain lower amounts of vitamin K2 than organ meats and a good vitamin K2 source.
7. Full-Fat Dairy Products
Besides butter and cheese, vitamin K2 can be found in small amounts in whole milk, cream, and other full-fat dairy products. As with other animal products, what the animal eats affects how much vitamin K2 is in the final product. Animals that were raised on grass or pasture tend to have more vitamin K2.
8. Fermented Foods Beyond Natto
Some types of fermented vegetables and sauerkraut made with certain strains of bacteria may have small amounts of vitamin K2, but not nearly as much as is found in natto or aged cheeses.
Vitamin K2 vs. Vitamin K1: What's the Difference?
Here are the main differences between the two:
| Characteristic | Vitamin K1 | Vitamin K2 |
| Food sources | Leafy greens such as kale, spinach, and broccoli | Fermented foods such as natto, as well as some cheese and animal foods |
| Absorption & use | Absorbed by the body and used extensively in the liver for blood clotting | Absorbed and distributed differently, with certain forms remaining available in the bloodstream for longer |
| Function | Particularly important for normal blood clotting | Involved in calcium metabolism and proteins related to bone and vascular health |
| Availability | Abundant in a typical diet because it is plentiful in green vegetables | Less abundant in many diets |
How Much Vitamin K2 Do You Need?
Researchers studying K2 often say that adults should get between 90 and 120 micrograms every day. The best amounts are still being studied and may be different for each person depending on their health goals.
Talk to your doctor before taking a vitamin K supplement instead of or along with food sources. This is especially important if you take blood thinners, since vitamin K can affect how your body reacts to some drugs.
Tips for Getting More Vitamin K2 From Food
Here are some ways to eat more foods that contain vitamin K2:
- Buy meat from animals that were raised on pasture or fed grass whenever you can. Eggs, butter, and dairy from animals that were raised on pasture tend to have more K2 than dairy from animals that were raised in a normal way.
- Foods high in vitamin K2 should be eaten with healthy fats. Since vitamin K2 dissolves in fat, eating it with a fat source can help your body absorb it better.
- Because K2 levels vary so much between foods and even between animals raised in different ways, it is better to eat various sources than to rely on just one.
The Bottom Line
Food that has vitamin K2isn’t found in abundance as those with vitamin K1. But the good news is that eating natto, some cheeses, egg yolks, liver, and grass-fed dairy on a regular basis can help you get more of it.
As always, if you have specific health concerns or are thinking about taking supplements, you should talk to a doctor or registered dietitian to find out what is best for you.
Reader Information: The information shared is only for general educational purposes. Vitamin K contributes to normal blood clotting and the maintenance of normal bones. Research into the specific roles of vitamin K2 in bone and cardiovascular health is ongoing. No single vitamin or vitamin-rich food can prevent, treat, or cure diseases on its own. Vitamin K-rich foods should be consumed as part of a balanced diet and healthy lifestyle. Individuals taking anticoagulant medications should consult a qualified healthcare professional before making significant changes to vitamin K intake.
