What animal products contain vitamin K? A comprehensive guide to dietary sources

While green leafy vegetables are well-known for their vitamin K1 content, a lesser-known fact is that vitamin K2 is found almost exclusively in animal products and fermented foods. A comprehensive understanding of what animal products contain vitamin K is crucial for ensuring adequate intake of this fat-soluble nutrient, which plays a vital role in blood clotting and bone metabolism.

Quick Summary

Meat, dairy, and eggs provide vitamin K, primarily the K2 form. Key sources include organ meats like liver, certain cheeses, and dark poultry meat, all essential for bone and heart health.

Key Points

• K2 from Animals: Vitamin K2 (menaquinones) is found predominantly in animal products, unlike K1 which is plant-based.

• Liver is Key: Organ meats, particularly goose and beef liver, are some of the richest natural sources of vitamin K2.

• Dairy Matters: High-fat dairy, such as certain cheeses and butter, provides significant K2, with levels correlating directly to fat content.

• Poultry Choice: Dark poultry meat, like chicken thigh with skin, contains high levels of the MK-4 form of vitamin K2.

• Pasture-Raised Eggs: The vitamin K2 content in egg yolks is greatly influenced by the hen's diet, with pasture-raised eggs being a superior source.

• Cheese Diversity: Aged and fermented cheeses, including Gouda and blue cheese, are rich in various K2 forms produced by bacteria during ripening.

The Two Forms of Vitamin K: K1 and K2

Vitamin K is a fat-soluble vitamin with two primary forms: K1 (phylloquinone) from plants and K2 (menaquinones) mainly from animal products and fermented foods. While the body can convert some K1 to K2, dietary K2 is important for its unique roles in cardiovascular and bone health. K2 comes in various forms (MK-4 to MK-13).

Meat and Organ Meats

Meat provides vitamin K2, mainly as MK-4. Organ meats are particularly rich sources.

Liver: A High-Concentration Source

Animal livers are highly nutrient-dense and excellent sources of vitamin K2. Goose liver pâté and beef liver are notably high in K2, with goose liver offering a very high concentration per serving.

Poultry: An Accessible Option

Dark poultry meat, like chicken thigh with skin, is a good source of vitamin K2. Studies show chicken thigh can have higher MK-4 levels than breast meat. Pasture-raised poultry may have increased K2 content.

Processed and Red Meats

Processed meats contain variable amounts of K2 but are high in sodium and saturated fat.

Dairy Products and Vitamin K2

Dairy, especially full-fat varieties, is an important source of vitamin K2.

Cheese: The King of K2 Dairy

Aged and fermented cheeses are rich in various menaquinones (MK-7, MK-8, MK-9).

• Hard Cheeses: Aged Gouda and Edam are excellent K2 sources.
• Soft and Blue Cheeses: Varieties like Munster and Camembert are also potent K2 sources.

Other Dairy Sources

Full-fat milk, butter, and ghee contain MK-4. Dairy from pasture-fed cows has higher converted K2. Kefir also contains menaquinones.

Eggs, Fish, and Other Sources

Egg Yolks

Egg yolks contain K2, with the amount depending on the hen's diet. Pasture-raised hen eggs have significantly higher K2 than conventional eggs.

Fish

Some fatty fish like salmon and mackerel have small to moderate amounts of K2 (mainly MK-4).

Natto

This fermented soybean product is not animal-based but is exceptionally high in MK-7 due to its fermentation.

Comparison of Vitamin K Content in Animal Products

A comparison of vitamin K content in various animal products can be found on {Link: consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}.

Enhancing Your Intake from Animal Sources

To boost your K2 intake from animal products, prioritize liver and other organ meats, choose pasture-raised eggs and dairy, and opt for full-fat and fermented dairy. Adding dark poultry meat to your diet also helps. For more information, refer to the NIH Health Professional Fact Sheet on Vitamin K.

Conclusion

Animal products are key sources of vitamin K2 (menaquinone), distinct from plant-based K1. Top sources include organ meats, fatty poultry cuts, full-fat and fermented dairy (especially cheeses), and pasture-raised egg yolks. K2 concentration varies, often linked to fat content and animal diet. Including these diverse animal foods in your diet supports K2 needs for blood clotting, bone density, and heart health.

Frequently Asked Questions

Which form of vitamin K is primarily found in animal products?

The form of vitamin K primarily found in animal products is vitamin K2, also known as menaquinones.

Does chicken contain vitamin K?

Yes, chicken contains vitamin K, specifically the MK-4 form of K2. Dark meat, such as the thigh with skin, generally has higher levels than breast meat.

Are all dairy products good sources of vitamin K?

Dairy products can be a good source of vitamin K2, but the content is strongly linked to the fat content. Full-fat dairy has significantly more K2 than low-fat or fat-free versions.

Which cheeses have the highest vitamin K2 content?

Aged and fermented cheeses, particularly hard cheeses like Gouda, Edam, and blue cheese, tend to have the highest vitamin K2 content.

Does the type of egg affect its vitamin K content?

Yes, the amount of vitamin K2 in egg yolks is highly dependent on the hen's diet. Eggs from pasture-raised hens that consume grass and insects have significantly more K2 than conventionally raised eggs.

Can I get vitamin K from red meat like beef?

Yes, red meat like beef contains some vitamin K2 (MK-4), but generally in lower concentrations compared to organ meats like liver or certain poultry cuts.

What is the best animal product source for vitamin K?

Organ meats, such as goose liver pâté and beef liver, are widely regarded as the best animal product sources for their exceptionally high concentration of vitamin K2.