What is Vitamin K2 and Why is it So Important?
Vitamin K is a fat-soluble vitamin with two main forms: K1 (phylloquinone) and K2 (menaquinone). K1, found in leafy greens, is known for blood clotting, while K2 supports bone and heart health by activating proteins that regulate calcium, helping it go to bones and teeth instead of accumulating in arteries. Low K2 levels have been linked to reduced bone density and a higher risk of heart issues.
The Two Key Forms of Dietary Vitamin K2
Dietary K2 exists mainly as MK-4 and MK-7, each found in different foods and having distinct effects.
- MK-4: Primarily found in animal products like liver, butter, and egg yolks, especially from pasture-raised animals.
- MK-7: Produced by bacterial fermentation, this form is more persistent in the body. Rich sources include natto and certain aged cheeses.
Top Dietary Sources of Vitamin K2
Incorporating a variety of foods into your diet can help ensure you get sufficient amounts of both MK-4 and MK-7. Fermented foods such as natto, aged hard and soft cheeses, and sauerkraut are good sources of MK-7 and menaquinones. Animal products, particularly from grass-fed and pasture-raised sources, provide MK-4. These include organ meats like goose and chicken liver, grass-fed butter and full-fat milk, pasture-raised egg yolks, and grass-fed beef and dark chicken meat. A comparison of approximate K2 content in various foods per 100g, including natto, goose liver pate, various cheeses, and pasture-raised egg yolk, is available on {Link: Consensus consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}.
How to Maximize K2 Absorption
Consuming K2 with dietary fat enhances absorption because it is a fat-soluble vitamin. Pairing K2-rich foods with healthy fats, like olive oil with natto, can improve its uptake.
Combining K2 and Vitamin D for Optimal Health
K2 and Vitamin D act synergistically, with D aiding calcium absorption and K2 directing it to bones, preventing arterial buildup. Many health experts advise taking them together for better mineral regulation.
Conclusion: Prioritizing Your Vitamin K2 Intake
Increasing dietary vitamin K2 is possible by including a mix of fermented and animal-based foods, especially from grass-fed sources. Foods like natto, aged cheeses, and quality animal products support bone and cardiovascular health. Pairing K2-rich foods with fats optimizes benefits. While supplements exist, a food-first approach is often favored. It's important to consult a healthcare provider before making significant dietary changes or using supplements, particularly if you are on blood thinners. A further overview of K2's benefits and sources can be found on {Link: Healthline healthline.com https://www.healthline.com/nutrition/vitamin-k2}.
