Top Foods High in Vitamin K2: The Ultimate Guide

Vitamin K2 is a fat-soluble vitamin crucial to bone health, cardiovascular function, and overall well-being. It belongs to the vitamin K family but has distinct properties and functions compared to vitamin K1, which is mainly found in leafy greens.

This article will explore the importance of vitamin K2, its health benefits, and the best dietary sources.

What is Vitamin K2?

Vitamin K2 belongs to a group of compounds called menaquinones (MK), which are classified by numbers from MK-4 to MK-13. The most well-known forms are:

• MK-4: Found in animal products such as liver, eggs, and butter.
• MK-7: Produced by bacteria and present in fermented foods like natto (a Japanese soy product).
• MK-8 and MK-9: Found in certain cheeses and dairy products.

Vitamin K2 helps transport calcium to the bones and prevents its accumulation in the arteries, reducing the risk of osteoporosis and arteriosclerosis.

Health Benefits of Vitamin K2

1. Improves Bone Health. Vitamin K2 activates osteocalcin, a protein that binds calcium to bones. This makes it essential for preventing osteoporosis and fractures.
2. Supports Cardiovascular Health. Vitamin K2 reduces arterial calcification and lowers the risk of heart disease by ensuring proper calcium distribution.
3. Promotes Dental Health. Like bones, vitamin K2 contributes to maintaining strong teeth and preventing decay.
4. Reduces Cancer Risk. Research suggests that vitamin K2 may lower the risk of certain cancers, including prostate cancer.
5. Enhances Metabolic Health. Vitamin K2 plays a role in insulin regulation and may help reduce the risk of type 2 diabetes.

Top Foods High in Vitamin K2

1. Natto (Fermented Soybeans)
Natto is the richest known source of vitamin K2, especially in the MK-7 form. It contains up to 1000 mcg of vitamin K2 per 100 grams.
Benefits: Excellent for cardiovascular and bone health.

2. Hard and Soft Cheeses
Some cheeses are high in vitamin K2, including:

• Gouda
• Cheddar
• Swiss cheese
• Brie

Benefits: Provide MK-8 and MK-9, which are beneficial for bone health.

3. Liver (Beef, Chicken)
Organ meats, especially liver, are excellent sources of MK-4.
Benefits: Supports red blood cell production and brain function.

4. Egg Yolks
Eggs, especially from free-range chickens, contain vitamin K2 (around 30 mcg per yolk).
Benefits: It also provides choline and omega-3 fatty acids.

5. Grass-Fed Butter
Butter from grass-fed cows is high in vitamin K2 (MK-4).
Benefits: Supports cardiovascular health and enhances the absorption of other fat-soluble vitamins.

6. Fatty Fish (Salmon, Sardines, Herring)
Although not the best sources, fatty fish contain small amounts of vitamin K2, especially when eaten with the skin and bones.
Benefits: Also rich in omega-3 fatty acids and vitamin D.

7. Cured and Fermented Meats
Certain processed meats like salami and prosciutto contain MK-4 and MK-7.
Benefits: Help maintain muscle mass and energy production.

8. Sauerkraut (Fermented Cabbage)
Fermented vegetables contain small amounts of vitamin K2 due to bacterial fermentation.
Benefits: Supports gut health and the immune system.

How to Incorporate More Vitamin K2 in Your Diet
 

• Eat more dairy products from grass-fed animals.
• Include fermented foods such as natto and sauerkraut in your diet.
• Choose high-quality eggs and butter to increase MK-4 intake.
• Consume fatty fish and liver occasionally.

Vitamin K2 is essential for bone strength, heart health, and metabolic function. Although less well-known than vitamin K1, its benefits are just as significant. Consuming vitamin K2-rich foods can help prevent many chronic diseases and improve overall well-being. By incorporating the above foods into your diet, you can ensure adequate intake of this valuable vitamin.