What food is the richest in vitamin K2?

Did you know that a single 100-gram serving of natto, a traditional Japanese fermented food, can contain over 1,000 micrograms of vitamin K2? The search for what food is the richest in vitamin K2 overwhelmingly leads to this potent fermented superfood.

Quick Summary

Natto, a traditional Japanese dish made from fermented soybeans, is the most concentrated dietary source of vitamin K2. Other rich sources include fermented dairy products and grass-fed animal products.

Key Points

• Natto is King: The Japanese dish natto, made from fermented soybeans, is the richest known food source of vitamin K2, specifically the MK-7 variant. {Link: Learn more about natto Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

• Diversity is Key: A balanced intake of vitamin K2 includes sources of both the MK-7 form (fermented foods) and the MK-4 form (animal products). {Link: Learn more about MK-7 and MK-4 Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

• Fat Increases Absorption: Since vitamin K2 is fat-soluble, consuming K2-rich foods with a source of healthy fat, like avocado or olive oil, can enhance absorption. {Link: Learn about absorption Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

• Quality Matters for Animal Products: For foods like butter, cheese, and eggs, choosing products from grass-fed or pasture-raised animals results in higher vitamin K2 content. {Link: Learn about animal product sources Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

• Cheeses and Organ Meats are Excellent Sources: Beyond natto, good dietary sources include fermented dairy products (hard cheeses, blue cheese), goose liver pâté, and chicken liver. {Link: Learn about other sources Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

• Supplements May Be Needed: If dietary sources are insufficient, vitamin K2 supplements, especially with the more bioavailable MK-7, can be considered after consulting a doctor. {Link: Learn about supplementation Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

Natto: The Unquestionable King of Vitamin K2

Among all dietary sources, natto holds the undisputed title for the highest concentration of vitamin K2. This traditional Japanese dish is made by fermenting soybeans with the bacterium Bacillus subtilis. The fermentation process produces menaquinone-7 (MK-7), a highly bioavailable form of vitamin K2. A single serving provides hundreds of micrograms of MK-7. While its K2 content is significant, natto's strong odor and sticky texture can be an acquired taste. Natto consumption is linked to better bone and cardiovascular health, particularly in Japanese populations.

A Broader Spectrum of Vitamin K2 Sources

While natto provides the MK-7 form, consider other sources for a complete intake, including the MK-4 form found primarily in animal products. This ensures a range of menaquinones with different bodily functions.

Fermented Dairy and Cheeses

Fermented dairy, especially cheese, offers long-chain menaquinones like MK-8 and MK-9. K2 levels in cheese vary by type and aging. {Link: See this source for examples of good options Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/qNe9_OJCTAqNemfAfVJ4IA/}

Animal Products

Animal foods are key sources of MK-4. {Link: Content details available here Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

The Role of Dietary Fat in Absorption

Vitamin K is fat-soluble and better absorbed with dietary fat. {Link: Learn more about fat and vitamin K absorption Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}. Many K2-rich foods like cheese, butter, and egg yolks naturally contain fat. Consume fermented foods with a healthy fat source like olive oil or avocado to enhance absorption.

What to Know About Vitamin K2 Supplementation

Supplementation is an option if dietary intake is insufficient, but consult a healthcare professional, especially if taking blood thinners. Supplements often contain MK-4 or MK-7. {Link: Information on supplement types Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}.

Comparison Table: Vitamin K2 Content (per 100g)

{Link: See the comparison table here Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

Conclusion

For the highest concentration of vitamin K2 from a single food, natto is the top source of MK-7. A balanced intake of all menaquinone types comes from combining fermented foods and grass-fed animal products. Aged cheeses, organ meats, pasture-raised eggs, and chicken provide both MK-7 and MK-4, supporting bone and cardiovascular health. {Link: For more details on supplementation Consensus.app https://consensus.app/search/top-foods-high-in-vitamin-k2-write-as-an-article-w/4sYoy4jmR3CrAlNwtGi55w/}

For more general information on dietary vitamins and minerals, consult resources like the National Institutes of Health [https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/].

Frequently Asked Questions

What is the primary difference between MK-4 and MK-7 vitamin K2?

MK-4 is a shorter-chain menaquinone found in animal products like eggs, liver, and meat. MK-7 is a longer-chain version produced by bacteria during fermentation and is abundant in natto.

Is natto the only fermented food with high vitamin K2 content?

While natto has the highest concentration, other fermented foods like certain cheeses (Gouda, Brie) and kefir contain significant amounts of K2 due to bacterial activity, but at much lower levels than natto.

Do all animal products contain high levels of vitamin K2?

No. The K2 content in animal products depends heavily on the animal's diet. Grass-fed and pasture-raised animals produce meat and dairy with a much higher vitamin K2 concentration than grain-fed animals.

How can vegetarians or vegans get enough vitamin K2?

Vegetarians can get K2 from fermented dairy like cheese and kefir. Vegans can rely on natto, the richest source. However, since MK-4 is animal-derived, vegans may need to consider supplementation after consulting a healthcare provider.

Is there a recommended daily allowance for vitamin K2?

The USDA currently has no specific recommended daily intake for vitamin K2 alone, though a total vitamin K intake is recommended. Experts often suggest consuming a balanced diet with a variety of K1 and K2 sources.

What are the health benefits of vitamin K2?

Vitamin K2 is crucial for bone health by helping to direct calcium to bones. It also supports cardiovascular health by preventing calcium from depositing in arteries.

Can cooking affect the vitamin K2 content in food?

Vitamin K2 is fairly stable during cooking, especially compared to some water-soluble vitamins. However, the overall vitamin content in any food can be impacted by factors like preparation and storage.