How to consume vitamin K2 naturally?

November 22, 2025 •

2 min read

Research indicates that a typical Western diet is often low in vitamin K2, the crucial nutrient for directing calcium to your bones and teeth rather than your arteries. Understanding how to consume vitamin K2 naturally is key to optimizing your body's use of calcium and supporting long-term health. This guide explores the best dietary sources, from fermented favorites to quality animal products.

Quick Summary

An exploration of natural vitamin K2 sources, distinguishing between MK-4 (animal-based) and MK-7 (fermented foods) subtypes to inform dietary choices for bone and cardiovascular health.

Key Points

Source MK-7 from Natto: The richest dietary source of MK-7 is natto, a fermented Japanese soybean product, which offers superior bioavailability.
Choose Quality Animal Products for MK-4: Opt for grass-fed butter, pasture-raised egg yolks, and organ meats like liver to increase your intake of MK-4.
Enhance Absorption with Fat: Since vitamin K2 is fat-soluble, always consume K2-rich foods with a source of dietary fat for maximum absorption.
Explore Fermented Cheeses: Aged cheeses such as Gouda, Brie, and Edam are good sources of various menaquinone subtypes (MK-8, MK-9).
Moderate High-Fat Sources: While beneficial, remember that some K2-rich foods like butter and some cheeses are high in saturated fat and calories, so enjoy them in moderation.
Consider Your Gut Health: Improving your gut microbiome with fermented foods like sauerkraut may help your body produce its own K2.
Combine with Vitamin D3: For synergistic benefits, pair your vitamin K2-rich diet with vitamin D3 to optimize calcium utilization.

The Two Forms of Natural Vitamin K2: MK-4 and MK-7

Vitamin K2, or menaquinone, exists in different subtypes, primarily MK-4 and MK-7. MK-4 is found mainly in animal products, while MK-7 is produced during bacterial fermentation. These forms have varying half-lives in the body, with MK-7 generally remaining active longer.

Top Natural Sources of MK-7

Fermented foods are the best sources for the long-acting MK-7.

Natto

Richest Source: Natto, made from fermented soybeans, is an exceptionally rich source of MK-7.
Flavor Profile: Its strong flavor can be a challenge for some palates.

Aged Cheeses

Long-Chain Menaquinones: Aged and fermented cheeses, including Gouda, Brie, and Edam, provide long-chain menaquinones like MK-8 and MK-9. Choosing high-fat, aged varieties is recommended.

Sauerkraut

Modest Source: Fermented cabbage (sauerkraut) offers a modest amount of MK-7 and supports gut health.

Excellent Natural Sources of MK-4

MK-4 is obtained from animal products, with the K2 content influenced by the animal's diet.

Organ Meats

Concentrated Source: Liver from goose or chicken is a highly concentrated source of MK-4.

Grass-Fed Dairy and Butter

Higher MK-4: Dairy and butter from grass-fed cows contain more MK-4 than those from grain-fed animals.

Eggs

Yolk Concentration: The yolk of pastured or free-range chicken eggs is particularly rich in MK-4.

Chicken

Dark Meat: Dark meat from chicken has higher levels of MK-4 than white breast meat.

Optimizing Absorption and Intake

Vitamin K2 is fat-soluble, so consuming K2-rich foods with dietary fat enhances absorption.

Comparison of MK-4 vs. MK-7 Sources


Feature	MK-4 (Menaquinone-4)	MK-7 (Menaquinone-7)
Primary Food Sources	Animal Products (Liver, Eggs, Grass-Fed Dairy, Poultry)	Fermented Foods (Natto, Aged Cheese, Sauerkraut)
Production Process	Synthesized from K1 within animal tissues	Produced by bacteria during fermentation
Half-Life	Short half-life, requires more frequent intake	Long half-life, remains in the body longer
Availability in Diet	Common in high-fat animal foods	Less common in most Western diets
Best Absorbed With	Healthy fats, as it's typically fat-rich	Healthy fats (e.g., nuts, oils)

How to Incorporate Vitamin K2 Foods into Your Diet

Increase natural K2 intake by including high-quality animal products and fermented foods. Consider adding aged cheese to meals, using grass-fed butter, or trying natto. The National Institutes of Health is a valuable resource for general vitamin K information. Consulting a registered dietitian can provide personalized dietary advice.

Conclusion

Obtaining vitamin K2 naturally involves consuming quality food sources rich in either MK-4 or MK-7. Integrating foods like organ meats, grass-fed dairy, aged cheeses, and natto into your diet, particularly when paired with healthy fats for optimal absorption, is a practical approach to support bone and cardiovascular health. Balancing K2 intake with other nutrients like vitamin D3 is also beneficial.

Frequently Asked Questions

Vitamin K1 is in plants, while K2 is in animal and fermented foods. K2, especially MK-7, is more bioavailable and better used by the body.

Natto, fermented soybeans, is the richest source of vitamin K2 (MK-7) with very high concentrations.

Yes, natto is a vegan source. Some fermented vegetables like sauerkraut also contain small amounts.

No, K2 varies in cheese. Aged and hard cheeses like Gouda, Edam, and Brie typically have higher levels than fresh cheeses.

While food is ideal, supplements can be an option if dietary intake is insufficient. Consult a healthcare provider.

K2 is relatively stable when cooked. Pairing K2-rich foods with fat is key for absorption, not preserving it during cooking.

The body converts a small amount of K1 to K2, but this is inefficient. Relying solely on K1 foods is not effective for significantly raising K2 levels.