Understanding Vitamin K2 and Its MK-7 Form
Vitamin K is a fat-soluble vitamin with two primary forms: vitamin K1 (phylloquinone), found in leafy green vegetables, and vitamin K2 (menaquinone), found predominantly in animal products and fermented foods. Vitamin K2 is further divided into subtypes, or menaquinones (MK-n), which are numbered according to the length of their side chain. The MK-7 subtype is particularly bioavailable and effective for certain health functions, such as calcium utilization.
Unlike vitamin K1, which primarily supports blood clotting, vitamin K2 is crucial for directing calcium to where it's needed (bones and teeth) and keeping it out of where it's not (arteries and soft tissues). Its presence in fermented dairy products is a direct result of bacterial activity during the cheesemaking and aging process. The type and duration of fermentation, along with the specific bacterial strains used, significantly influence the amount and type of menaquinones produced.
Leading Cheese Contenders for Vitamin K2 MK-7
Based on scientific studies and nutritional data, several cheeses stand out for their notable concentrations of vitamin K2, specifically the MK-7 variant. It is important to note that MK-7 levels can vary significantly even within the same cheese type, depending on the manufacturing process and duration of aging.
-
Munster Cheese: Often cited as one of the highest contenders, especially among French cheeses. One study found Munster cheese made from raw, unpasteurized milk contained a high total menaquinone content, with a significant portion being MK-7. Some reports indicate up to 80 mcg of total K2 per 100 grams, with a substantial MK-7 contribution.
-
Camembert: This soft French cheese is another excellent source of MK-7. Research published in Nutrients indicated Camembert had a considerable amount of MK-7 among tested French cheeses. Its white-mold rind is a result of specific bacterial cultures that contribute to its high K2 content.
-
Aged Gouda: Dutch cheeses like aged Gouda are consistently praised for their high vitamin K2 content. A study on Dutch cheeses found that as Gouda ripens, its menaquinone content increases. While it contains various menaquinones, a meaningful amount is typically in the MK-7 form, with some reports suggesting around 32 mcg per 50-gram serving for aged Gouda.
-
Blue Cheeses (like Danablue or Roquefort): Certain blue cheeses have also been identified as significant sources. For instance, Danablue can contain up to 49 mcg of K2 per 100g, with the MK-7 variant being a key component. The specific bacteria used for the blue veining contributes to the menaquinone production.
Factors Influencing Vitamin K2 MK-7 Levels in Cheese
Several key factors determine the final concentration of MK-7 and other menaquinones in cheese:
-
Aging/Ripening Time: A longer aging process allows more time for bacteria to produce menaquinones. Studies have shown that older cheeses generally contain higher levels of vitamin K2 compared to younger varieties.
-
Fat Content: Menaquinones are fat-soluble. Therefore, cheeses with a higher fat content tend to contain more vitamin K2. This is why full-fat cheeses generally offer more than their lower-fat counterparts.
-
Bacterial Cultures: The specific bacterial strains used for fermentation are perhaps the most critical factor. Certain species are prolific producers of long-chain menaquinones like MK-7, MK-8, and MK-9. Mesophilic lactic acid bacteria, like those found in some traditional Gouda and Swiss cheeses, are known for their strong menaquinone-producing potential.
-
Pasteurization: Some studies suggest that cheese made from raw, unpasteurized milk may have higher menaquinone content, potentially because more of the natural bacteria involved in fermentation are preserved.
Comparison of Cheeses for Vitamin K2 MK-7 Content
| Cheese Type | K2 (MK-7) Content (approx. mcg/100g) | Notes on MK-7 Production |
|---|---|---|
| Natto | 1000+ (for context) | Richest known source of MK-7; fermented soy |
| Munster | ~80 (total K2) | High overall K2, significant MK-7 component from bacterial action |
| Camembert | ~32 (specific MK-7) | Soft cheese with a high MK-7 count from rind cultures |
| Aged Gouda | ~15-18 (specific MK-7) | Levels increase with ripening time; traditional Dutch cheese |
| Edam | ~49 (total K2) | Moderate source, MK-7 levels vary based on production |
| Roquefort | ~12 (specific MK-7) | Blue cheese with notable MK-7 content |
| Cheddar | ~19 (specific MK-7) | Contains MK-7 and other menaquinones |
| Brie | ~12 (specific MK-7) | Lower in MK-7 compared to other soft cheeses |
Note: These figures represent estimates based on various studies and can vary by brand, age, and processing.
Incorporating K2-Rich Cheeses into Your Diet
For those seeking to maximize their vitamin K2 MK-7 intake from cheese, focus on varieties known for their rich menaquinone profile, such as Munster, aged Gouda, and Camembert. A moderate portion of these cheeses, consumed as part of a balanced diet, can contribute significantly to your daily needs.
Beyond Cheese: Other MK-7 Sources
While cheese is an excellent dietary source, it is not the only option for obtaining MK-7. The absolute richest source remains natto, a traditional Japanese fermented soybean dish, which contains over 1000 mcg of vitamin K2 (predominantly MK-7) per 100g. Other fermented foods, such as sauerkraut, also contain smaller amounts. Animal products like grass-fed butter, egg yolks, and liver are rich in MK-4 but also contain varying levels of MK-7.
Conclusion
When it comes to sourcing the highest amount of vitamin K2 MK-7 from cheese, Munster and Camembert cheeses are strong contenders, with aged Gouda and some blue cheeses also offering substantial quantities. The MK-7 content is a byproduct of specific bacterial fermentation, which is influenced by factors such as ripening time, fat content, and production methods. By choosing these varieties and incorporating them into a varied diet, individuals can effectively boost their intake of this important nutrient. For a deeper scientific dive into menaquinone content in cheeses, consult sources like the National Institutes of Health.
Further Consideration
While focusing on specific cheeses for a nutrient boost is a good strategy, remember that overall dietary patterns and the sourcing of dairy products (e.g., grass-fed) play a role. A holistic approach, combining K2-rich cheeses with other dietary sources, offers the most benefit. As with any dietary change, consulting a healthcare professional is recommended, especially for individuals on anticoagulant medications, due to potential interactions with vitamin K intake.
Author's Note: This article is intended for informational purposes and should not be considered medical advice. Always consult with a healthcare professional regarding any dietary changes or concerns.
