What food has the highest level of K2?: A Guide to Dietary Sources

Fermented soybeans, known as natto, can contain over 1,000 mcg of Vitamin K2 per 100 grams, making it the single food with the highest level of K2 by a significant margin. This fat-soluble vitamin, known as menaquinone, is essential for a variety of critical bodily functions beyond blood clotting, primarily impacting bone and cardiovascular health.

Quick Summary

This guide reveals that natto is the richest food source of vitamin K2 (MK-7), detailing other key sources like goose liver pâté, certain cheeses, and egg yolks (MK-4). It explores the different forms of K2, their dietary origins, and vital health benefits.

Key Points

• Natto is the richest source of K2: The traditional Japanese food, fermented soybeans, contains the highest known concentration of Vitamin K2, primarily the MK-7 subtype. For more information, see {Link: Consensus https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}.

• Two main forms of K2 exist: MK-4 is found in animal products like egg yolks and liver, while MK-7 is primarily from fermented foods like natto.

• K2 supports bone and heart health: It activates proteins that direct calcium to bones while preventing its accumulation in arteries and soft tissues.

• Fat is essential for absorption: Since Vitamin K2 is fat-soluble, it is best absorbed when consumed with dietary fat.

• Source matters for animal products: K2 levels in animal products like dairy and eggs are higher when the animals are pasture-raised or grass-fed.

• Cheese and organ meats are good alternatives: Aged cheeses like Gouda and organ meats like goose liver pâté are excellent sources.

What Exactly is Vitamin K2?

Vitamin K is an essential, fat-soluble nutrient with two main forms: Vitamin K1 (phylloquinone), found mainly in leafy greens and important for blood clotting, and Vitamin K2 (menaquinone). K2 plays a key role in calcium metabolism and is crucial for bone and cardiovascular health. The K2 family includes subtypes like MK-4 and MK-7, which differ in structure and dietary sources.

The K2 Subtypes: MK-4 vs. MK-7

MK-4 is typically found in animal products, while MK-7 is prominent in fermented foods. MK-4 (Menaquinone-4) is found in animal fats like liver, egg yolks, and grass-fed butter. MK-7 (Menaquinone-7) is produced through bacterial fermentation and is abundant in natto. MK-7 has a longer half-life and better bioavailability.

The Uncontested Champion: Natto

Natto, a traditional Japanese dish of fermented soybeans using Bacillus subtilis, is the food with the highest level of K2. It is particularly rich in MK-7, with over 1,000 mcg per 100 grams. For further details on the top foods high in vitamin K2, including natto, see {Link: Consensus https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}.

Frequently Asked Questions

What is the difference between Vitamin K1 and Vitamin K2?

Vitamin K1 (phylloquinone) is found mainly in leafy green vegetables and is crucial for blood clotting. Vitamin K2 (menaquinone) is found in fermented and animal-based foods and is essential for regulating calcium metabolism, benefiting bone and heart health.

Does natto taste and smell strongly?

Yes, natto is known for its strong, pungent smell and sticky, slimy texture. However, its immense nutritional value makes it a potent source of Vitamin K2.

Which cheeses are the highest in Vitamin K2?

Aged, fermented cheeses typically have the highest levels of Vitamin K2, particularly hard cheeses like Gouda and Edam, as well as some soft fermented cheeses like Brie and Munster. The content is also related to the fat content.

Are egg yolks a good source of Vitamin K2?

Yes, egg yolks, especially from pasture-raised hens, are a decent source of the MK-4 form of Vitamin K2. The amount can vary depending on the hen's diet.

Can your body convert Vitamin K1 into K2?

Yes, the human body can convert some K1 into K2, but the process is generally inefficient. This is why consuming direct sources of K2, particularly the highly bioavailable MK-7 form, is important.

How important is K2 for bone health?

Vitamin K2 plays a critical role in bone health by activating osteocalcin, a protein that binds calcium to the bone matrix, thereby increasing bone mineral density. Studies show it helps reduce fracture risk, especially in postmenopausal women.

Is supplementation a good way to get Vitamin K2?

Yes, supplementation is an option, especially if your dietary intake of K2-rich foods is limited. MK-7 is a common form in supplements due to its higher bioavailability. It is important to consult a healthcare professional before starting any new supplement.