Foods High in Vitamin K2: The Essential Guide for Stronger Bones and a Healthy Heart
Imagine a nutrient that could clear calcium from your arteries and move it straight into your bones where it belongs. It sounds like a medical breakthrough, yet this nutrient has been in our diet for centuries. It is called Vitamin K2.
While its cousin, Vitamin K1, gets all the attention for blood clotting, Vitamin K2 is the unsung hero of heart and bone health. Despite its importance, many people in the UK are unknowingly deficient. Modern diets often lack the fermented foods and organ meats that are rich in this vital vitamin.
In this comprehensive guide, we will explore the best foods high in vitamin k2, the difference between MK-4 and MK-7, and simple ways to ensure you are getting enough.
What is Vitamin K2 and Why Do You Need It?
Vitamin K is not just a single nutrient. It is a family of fat-soluble vitamins. The two main forms are Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone).
Vitamin K1* is abundant in leafy greens like kale and spinach. Its primary job is to help your blood clot. *Vitamin K2, on the other hand, is found in animal products and fermented foods. Its role is far more complex and crucial for long-term health.
The Health Benefits of Vitamin K2
Vitamin K2 works like a traffic controller for calcium in your body. It activates proteins that tell calcium where to go.
* Bone Health: It activates osteocalcin, a protein that binds calcium to your bones, making them stronger and reducing fracture risk. Read more about Vitamin K at the NHS.
* Heart Health: It activates Matrix Gla-Protein (MGP), which prevents calcium from depositing in your arteries (calcification). This keeps blood vessels flexible.
Dental Health:** *Vitamin k2 benefits for teeth are significant. It helps remineralise teeth from the inside out.
> “Think of Vitamin K2 as the shuttle bus that transports calcium from your bloodstream into your bones.”
Vitamin K1 vs Vitamin K2: What is the Difference?
Many people assume that eating plenty of greens gives them enough Vitamin K. Unfortunately, the body does not convert K1 to K2 very efficiently.
* Source: K1 is in plants; K2 is in bacteria and animals.
* Absorption: K1 is poorly absorbed (often less than 10%); K2 is nearly 100% absorbed when eaten with fat.
* Function: K1 is for clotting; K2 is for calcium transport.
To maximise health benefits, you must include foods high in vitamin k2 in your diet directly.
Top Foods High in Vitamin K2 (The Definitive List)
Here are the richest sources of Vitamin K2. We have categorised them to help you find options that suit your palate.
1. Natto (The Superfood King)
If you want the absolute highest source of K2, look no further than natto. This traditional Japanese dish is made from fermented soybeans.
* K2 Content: Over 1,000 mcg per 100g.
* Form: Mostly MK-7.
* Taste: It has a strong smell and sticky texture, which can be an acquired taste.
Natto vitamin k2 content is unmatched by any other food. Just one tablespoon provides far more than your daily requirement.
2. Goose Liver (Foie Gras)
For those who prefer French cuisine, goose liver pate vitamin k2 levels are exceptionally high. It is the richest animal source.
* K2 Content: Approximately 369 mcg per 100g.
* Form: Mostly MK-4.
While expensive, enjoying a small amount of liver pâté can significantly boost your intake.
3. Hard Cheeses (Gouda, Jarlsberg, Edam)
Cheese lovers, rejoice. Certain cheeses are excellent sources of Vitamin K2, thanks to the specific bacteria used during fermentation.
* Best Options: Gouda, Brie, Edam, Jarlsberg, and Munster.
* K2 Content: Roughly 50–75 mcg per 100g (varies by aging).
Tip:** Look for the *best cheese for vitamin k2, which is typically aged. The bacteria need time to produce the vitamin.
Learn more about nutrients in cheese from WebMD.
4. Chicken Liver
If goose liver is too exotic, chicken liver vitamin k2 content is a solid alternative. It is affordable and easy to find in UK supermarkets.
* K2 Content: Approximately 14 mcg per 100g.
* Cooking Tip: Pan-fry with onions and sage for a classic, nutrient-dense meal.
5. Eel
Eel is a delicacy in many cultures and a surprising source of this nutrient. Eel vitamin k2 levels are impressive for seafood.
* K2 Content: Approximately 63 mcg per 100g.
6. Egg Yolks
Eggs are a convenient way to get K2, but the quality matters.
* Source: The vitamin is found entirely in the yolk.
* Critical Detail: Pasture-raised hens produce yolks with much higher K2 levels than caged hens. The chickens need to eat grass and bugs to produce the vitamin.
7. Butter and Ghee
Vitamin k2 in butter* is present, but like eggs, the source is key. *Grass fed butter vitamin k2 content is superior to grain-fed options.
* Why: Cows grazing on green grass convert K1 from the grass into K2 in their milk.
8. Sauerkraut and Kimchi
Fermented vegetables offer a vegan-friendly source, though levels are lower than in natto.
* Requirement: It must be raw and unpasteurised. Heat kills the bacteria that create the vitamin.
* Form: MK-7.
Read about fermented foods and gut health at Healthline.
Understanding MK-4 and MK-7
When looking at vitamin k2 mk7 foods list, it helps to know the difference between the subtypes.
* MK-4 (Menaquinone-4): Found in animal fats (butter, egg yolks, liver). It has a short half-life in the body, meaning you need to eat it frequently.
* MK-7 (Menaquinone-7): Found in fermented foods (natto, cheese). It stays in your body longer, providing a steady supply.
Both forms are beneficial, but vitamin k2 mk4 vs mk7 debates often highlight MK-7 as being more efficient for supplementation due to its longevity in the bloodstream. See the NIH review on Vitamin K forms.
How to Optimise Absorption
Vitamin K2 is fat-soluble. This means you must eat it with fat for your body to absorb it.
* Pairings: Eat natto with avocado or sesame oil. Eat cheese with nuts.
Synergy:** *Foods with vitamin k2 and d3 work together. Vitamin D3 helps you absorb calcium, while K2 ensures that calcium goes to the bones. Cleveland Clinic on Vitamin K2.
Signs of Vitamin K2 Deficiency
Since standard blood tests do not routinely check for K2, it is hard to diagnose. However, certain signs may indicate a need for more.
* Dental Cavities: Weak teeth can be a sign of poor mineralisation.
Easy Bruising:** While this is often K1 related, *vitamin k2 deficiency signs can overlap.
* Calcification: Calcium buildup in arteries or kidney stones.
Medical News Today on Vitamin K Deficiency.
Frequently Asked Questions
1. What is the daily requirement for Vitamin K2 in the UK?
Currently, there is no specific RNI (Reference Nutrient Intake) for K2 separate from K1. However, many experts recommend 100–200 mcg per day for optimal health. Always consult a GP before high-dose supplementation.
2. Is Vitamin K2 heat stable during cooking?
Yes, is vitamin k2 heat stable? Generally, yes. It survives normal cooking temperatures found in frying or baking (like in gouda cheese or liver), unlike many water-soluble vitamins.
3. Can I get Vitamin K2 from a vegan diet?
Yes, but it is harder. Vegan vitamin k2 sources include natto (the best source) and fermented vegetables like sauerkraut and kimchi. Vegans may consider an MK-7 supplement derived from chickpeas or natto.
4. Should I take Vitamin K2 with Vitamin D?
Absolutely. They are synergistic nutrients. Taking them together prevents the “Calcium Paradox,” where calcium is absorbed but deposited in the arteries instead of the bones.
5. Are there any side effects of too much Vitamin K2?
Vitamin K2 has a low toxicity risk. However, people on blood-thinning medication (like Warfarin) must be extremely careful, as Vitamin K can interfere with how these drugs work. Always speak to your doctor first.
External Resources
* Osteoporosis and Vitamin K – National Institutes of Health
* Vitamin K2 and Heart Health – British Heart Foundation info via PubMed
* Top 10 Vitamin K2 Foods – MyFoodData
* Vitamin K2 for Dental Health – Ask the Dentist
* The role of Vitamin K in the body – Verywell Health
* Vitamin K2 sources and bioavailability – PubMed Central
