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Getting enough Vitamin K2 in your diet can be a challenge. It’s a nutrient that is not easily obtained through regular eating habits. But fear not, there are ways to ensure you get enough of this important vitamin.
Food Sources of Vitamin K2 are rare
Unlike Vitamin K1, which is found in more common foods, Vitamin K2 is a bit elusive. It is mainly found in specific foods that many people are not aware of. So unless you make a conscious effort to include these K2-rich foods in your diet, chances are you’re not getting enough of it.
Vitamin K2 levels in food are preparation-dependent
The levels of Vitamin K2 in food can vary depending on how the food is treated or prepared. For example, animal products like dairy and meat need to come from animals that were pasture-raised. If the animals are fed grain or soy, they don’t get the grass-based Vitamin K1, which is then converted to Vitamin K2. This means that the dairy and meat from these animals won’t contain as much Vitamin K2.
Fermented foods also provide a different form of Vitamin K2, but the fermentation process needs to be done properly and the food should be stored in a refrigerator. Unfortunately, we consume far less fermented foods rich in Vitamin K2 compared to previous generations.
Vitamin K2 needs to be consumed with a host of other nutrients
To reap the health benefits of Vitamin K2, your body needs other supporting factors. The main ones are the fat-soluble vitamins A and D. However, vitamins A and D also require their own set of supporting nutrients, such as dietary fat, magnesium, zinc, and calcium. So it’s not just about consuming Vitamin K2 alone but ensuring you have a well-rounded diet with all the necessary elements.
Certain medications deplete K2 or inhibit its absorption
It’s important to be aware that certain medications can deplete Vitamin K2 or hinder its absorption in the body. Medications like statins, broad-spectrum antibiotics, bile acid medications, and orlistat (a weight-loss drug) can increase your risk of Vitamin K2 deficiency. Even if you’re getting enough K2 from your diet, these medications can lower your K2 levels.
What are the best food sources of Vitamin K2?
Currently, there is no known risk of overdosing on Vitamin K2 from nutritional sources, so you can freely incorporate these foods into your diet. Here are some of the best food sources of Vitamin K2:
Vitamin K2 MK-4 rich food sources
- Chicken, duck, or goose liver pate
- Pasture-raised eggs
- Grass-raised butter or ghee
- Chicken leg and thigh meat
- Organic beef or lamb liver
- Beef mince
- Emu Oil
Please note that the measurements for Vitamin K2 content in these foods are estimates, as the exact levels are not well understood.
Vitamin K2 MK-7 rich food sources
- Natto
- Sauerkraut
- Kefir or yogurt
- Hard cheeses
- Edam cheese
Natto is particularly high in Vitamin K2 MK-7, but it is mainly consumed in certain parts of Japan. It’s recommended to include a source of both MK-4 and MK-7 in your diet.
Vitamin K2 Vegan Food Sources
For vegans, obtaining enough Vitamin K2 can be more challenging since it is mainly sourced from animals or bacteria. Vitamin K2 MK-4 cannot be sourced from vegan sources, so supplements are recommended. However, Vitamin K2 MK-7 can be found in fermented foods such as natto, sauerkraut, and other probiotic foods.
Now that you know the rich food sources of Vitamin K2, it’s time to incorporate them into your diet. Remember, a well-rounded diet with the necessary supporting nutrients is key to reaping the health benefits of Vitamin K2. So choose your favorite sources and enjoy the benefits they bring to your overall well-being.
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