Can You Get Vitamin K2 Naturally? Sources and Benefits Explained

December 20, 2025 •

3 min read

According to a 2019 review, research suggests the body absorbs vitamin K2 (specifically MK-7) far more readily than vitamin K1. This essential nutrient, often missing from modern diets, can be obtained naturally from both animal and fermented food sources.

Quick Summary

Vitamin K2 is a crucial, fat-soluble nutrient, primarily synthesized by bacteria. It is abundant in fermented foods like natto and found in animal products like grass-fed butter, egg yolks, and organ meats. The body can convert some K1 to K2, though often inefficiently.

Key Points

Source Variation: Vitamin K2 is found in animal products (MK-4) and fermented foods (MK-7), unlike Vitamin K1, which is primarily in leafy greens.
Natto is King: The Japanese fermented soybean dish, natto, is the richest natural source of vitamin K2, providing significantly higher amounts than other foods.
Grass-Fed is Best: For animal sources like butter, eggs, and dairy, opting for products from grass-fed animals ensures a higher content of the MK-4 form of vitamin K2.
Benefits for Bones and Heart: Vitamin K2 is crucial for bone health by directing calcium to the skeleton and for cardiovascular health by preventing arterial calcification.
Synergy with Vitamin D: K2 works synergistically with vitamin D3 to regulate calcium metabolism, highlighting the importance of both nutrients for optimal bone health.
Consider Quality over Quantity: While some foods are high in K2, they can also be high in saturated fats and sodium, so it's important to consume them in moderation as part of a balanced diet.
Gut Health Matters: The body's gut bacteria also produce some K2, meaning a healthy gut microbiome can play a role in your overall vitamin K status.

Understanding Vitamin K2: The Difference from K1

Vitamin K is a family of fat-soluble vitamins, primarily split into two main forms: K1 (phylloquinone) and K2 (menaquinones). While K1 is well-known for its role in blood clotting and is abundant in leafy greens, vitamin K2 is a lesser-known but equally vital nutrient with distinct functions and sources. Unlike K1, vitamin K2's primary roles extend beyond coagulation to include regulating calcium metabolism, which is essential for bone mineralization and preventing arterial calcification.

There are several subtypes of vitamin K2, known as menaquinones (MKs), with MK-4 and MK-7 being the most significant. MK-4 is mainly found in animal products, while MK-7 is primarily produced through bacterial fermentation. The body's conversion of K1 to K2 is often inefficient, making dietary intake of K2-rich foods important.

Top Natural Sources of Vitamin K2

Vitamin K2 occurs naturally in two main food categories: fermented foods and animal products. The K2 content can be influenced by factors like farming and fermentation practices. Fermented foods, particularly natto, are significant sources of MK-7. Hard cheeses, sauerkraut, and kefir also contain K2. Animal products provide MK-4, with higher amounts often found in those from grass-fed animals. Rich sources include organ meats, grass-fed dairy, egg yolks, and chicken thigh with skin.

Why Natural Sources Are Preferred

Choosing natural food sources for vitamin K2 offers benefits beyond just the vitamin itself. Whole foods provide a mix of nutrients that work together, and the natural fats present in many K2-rich animal products aid absorption. Fermented foods also offer beneficial probiotics, which support gut health and may assist in the body's own K2 synthesis. Given the generally low intake of K2 in Western diets, prioritizing quality natural sources is an excellent way to improve health.

Natural K2 vs. Supplements: A Comparison


Feature	Natural Vitamin K2 (Food-Based)	Supplemental Vitamin K2
Source	Animal products (MK-4) and fermented foods (MK-7)	Isolated, often synthetic, MK-4 or MK-7
Bioavailability	Varies by food source; enhanced by natural fat content	High, particularly for MK-7
Nutrient Synergy	Comes with other synergistic nutrients like Vitamins A and D	Provides K2 in isolation; requires balancing with other nutrients
Cost	Part of regular food expenditure, may involve higher prices for specific items (e.g., grass-fed)	Typically requires a separate purchase, costs can vary widely
Taste/Texture	Dependent on food item; some, like natto, have strong tastes	Flavorless; ingested as a pill or liquid
Overall Health Benefits	Broader benefits from whole foods, including probiotics and other vitamins	More targeted benefit, potentially missing the whole-food matrix effects

The Health Benefits of Consuming Vitamin K2 Naturally

Bone Health and Calcium Regulation

Vitamin K2 is vital for bone health by activating proteins that direct calcium to bones, enhancing density and strength, and preventing its buildup in arteries. Higher K2 intake is linked to reduced fracture risk and better bone quality.

Cardiovascular Health

Vitamin K2 benefits heart health by activating Matrix Gla-Protein (MGP), which inhibits calcium accumulation in blood vessel walls. This helps maintain arterial flexibility and may lower heart disease risk. Studies show a correlation between higher K2 intake and reduced risk of heart-related mortality.

Other Emerging Benefits

Research continues to explore additional benefits of vitamin K2, including potential roles in brain health, dental health, certain cancers, and peripheral neuropathy.

Conclusion: Making Informed Dietary Choices

It is certainly possible to get vitamin K2 naturally, primarily through fermented foods like natto and high-fat animal products from grass-fed sources. Including a variety of these foods helps ensure intake of both MK-4 and MK-7 subtypes. However, be aware that some sources can be high in saturated fat and cholesterol, so consuming them in moderation within a balanced diet is advisable. Prioritizing natural K2 sources is important for supporting bone and heart health, especially considering typical low intake in modern diets. For more information, see {Link: Consensus https://consensus.app/search/fermented-foods-main-vitamin-k2/WCj9qshwRluI8y_n3Xr1Gg/}.

For more in-depth nutritional information on vitamins and minerals, you can refer to authoritative sources like the Linus Pauling Institute.

Frequently Asked Questions

Vitamin K1 (phylloquinone) is found in plants like leafy greens and is mainly involved in blood clotting. Vitamin K2 (menaquinone) comes from animal and fermented foods and plays a crucial role in bone and heart health by regulating calcium.

Natto, a traditional Japanese dish made from fermented soybeans, is by far the highest known food source of vitamin K2, specifically the MK-7 subtype.

Yes, it is possible for vegetarians and vegans to get vitamin K2, though options are more limited. Natto is the best vegan source. Some fermented foods like sauerkraut also contain smaller amounts.

Animals fed grass (rich in K1) convert it more efficiently to K2. Therefore, products like butter, cheese, and eggs from grass-fed animals contain higher levels of the MK-4 subtype of vitamin K2 compared to products from grain-fed animals.

Yes, cheese, especially aged and hard varieties like Gouda and Edam, contains vitamin K2 (MK-7, MK-8, and MK-9) due to bacterial fermentation during the ripening process.

Yes, bacteria in the human gut can produce small amounts of vitamin K2. However, this process is not considered sufficient to meet the body's optimal needs, making dietary intake essential.

The main function of vitamin K2 is to activate proteins that direct calcium to the right places in the body, such as bones and teeth, and prevent its buildup in soft tissues like arteries and kidneys.