How to Get Vitamin K2 Into Your Diet & When to Supplement
This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.
According to research, Vitamin K2 deficiency has become widespread over the past century. The body does not maintain large stores of Vitamin K2. Therefore, we need to eat foods rich in this fat-soluble vitamin to maximize all of its benefits. Depending on your dietary intake and health history, Vitamin K2 supplementation may be an additional way to boost your daily intake.
Why is Vitamin K2 intake important?
Research has linked Vitamin K2 deficiency to a long list of health conditions including heart disease, diabetes, and cancer. Additionally, you can learn more about its critical role for women’s health in my Vitamin K2 and Fertility and Women's Heart Health & Osteoporosis articles. If you are wondering whether Vitamin K2 can prevent any other condition in your health history, you may want to read the Vitamin K2 Health Benefits post.
Foods High in Vitamin K2
Foods high in Vitamin K2 generally fall into two categories: grass-fed meat, dairy, and eggs as well as fermented foods. The way we eat and source food has changed dramatically. We are no longer a farm-to-table society, eating grass-fed eggs raised on the family farm. While the organic and locally-grown food movements have changed this trend, most animal products found in the grocery store aisles are fed with grains-not grass.
If you want to find grass-fed foods, you’ll need to seek them out at your nearest farmer’s market, CSA, or grocery store. Due to consumer demand, more grass-fed foods are now available at your local supermarket-you’ll just need to look carefully. Additionally, you may have to do a little extra legwork to find some of the fermented foods listed below or try a home recipe. Here’s a list of foods with relatively high amounts of Vitamin K2 per serving:
Natto: 1103.4 mcg
Goose liver pate: 369.0 mcg
Hard cheeses such as Gouda: 76.3 mcg
Soft fermented cheeses such Brie and Roquefort: 56.5 mcg
Egg yolks: 15.5 mcg
Butter: 15.0 mcg
Organ meats such as chicken liver: 12.6 mcg
Sauerkraut: 4.8 mcg
Whole milk: 1.0 mcg
Whole yogurt: 1.0 mcg
Vitamin K2 and Natto
The best source of Vitamin K2 is natto-a traditional Japanese food made from fermented soybeans. While vegetarians may rejoice knowing that the highest Vitamin K2 content is found in a vegan option, natto is not known for its palatable taste or texture. Fermented foods such as sauerkraut has a relatively low Vitamin K2 content. Most likely, other fermented vegetables such as kimchi or kombucha tea also have relatively low Vitamin K2 levels. Additionally, Vitamin K2 is best absorbed in the presence of dietary fat readily available in egg yolks, whole milk, or grass-fed meats.
If you choose to eat any of these foods-do so knowing you're getting some Vitamin K2 in your diet. If you are eating a daily dose of organic, non-GMO natto: Congratulations! You are probably one of the few people getting an optimal level of Vitamin K2 from food sources. Please send us your favorite natto recipes. If you are not eating pasture-raised animals, organ meats, or natto, you may consider supplementation.
How much Vitamin K2 should I take daily?
In a recent study, Vitamin K2 supplementation was shown to promote bone and cardiovascular health. Researchers found that a daily dose of 180 mcg was enough to improve bone mineral density and heart health over a period of two years. The most active form of Vitamin K2 was a specific molecular form: Vitamin K2-MK 7. This form of Vitamin K2 has a longer half life in comparison to Vitamin K2-MK4.
When it comes to supplementation, Vitamin K2-MK7 is the better choice. Double check with your health care practitioner or the manufacturer before choosing the best option. When choosing a supplement, also keep these findings in mind:
Find a high-quality supplement company that offers Vitamin K2-MK 7. Some Vitamin K2 supplements are sourced from soy so double-check ingredients
Initial studies show that 180 mcg make an impact although you may need more depending on your health history
Balance Vitamin K2 intake with Vitamin D3 (the other fat-soluble vitamin that works with Vitamin K2)
Include foods rich in Vitamin K2 and minerals when possible
If you supplement with calcium or magnesium, be sure to connect with a health care practitioner familiar with Vitamin K2 to determine the best ratios
Should I supplement with Vitamin D3 and Vitamin K2?
Yes! In addition to the benefits of Vitamin K2, most of my patients want to understand the best way to supplement with Vitamin K2. Most modern diets do not include enough Vitamin K2-rich foods to reach an optimal daily dosage. After extensive research, I think that the best Vitamin K2 supplement is PureHeart K2D by Pure Encapsulations*. When you click on this link, you will receive 10% off all supplement purchases including Vitamin K2. You will also have access to OMBE’s full online apothecary through Wellevate. Once you create an account, you will find the PureHeart K2D by Pure Encapsulations* at the top of the product page as it my favorite recommendation for Vitamin K2.
You will also find my favorite Vitamin D recommendation on this page should you need more than the 1000 IUs already included in the Vitamin K2 recommendation. In the event that you need to add some additional Vitamin D for fertility benefits, I recommend Thorne's Liquid Vitamin D*. Thorne also offers 10-20% off their online supplement dispensary depending on the type of order you place.
The name of this Vitamin K2 supplement suggests that it only benefits the heart. It’s true that Vitamin K2 has a number of heart health benefits at this dosage. However, all Vitamin K2-MK 7 supplements can potentially benefit the many conditions associated with Vitamin K2 and Vitamin D3 deficiencies.
This is an optimal dose of Vitamin K2 in a single capsule without any additional ingredients. If you would like to learn more about my supplement research and why I have chosen these two products above many others, visit: The Best Vitamin K2 & Vitamin D Supplements.
More About OMBE
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Learn more about us, read our organic health philosophy, or schedule an appointment. Contact us for any questions about appointment scheduling, acupuncture services, or integrative medicine. We look forward to hearing from you!
*This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.