The #1 Food Highest in Vitamin K2

Dr. Eric Berg 07/16/2024

Many people are familiar with common vitamins like vitamin C for immune support and vitamin D for bone health. But, have you heard of vitamin K2? This often-overlooked essential nutrient plays a crucial role in how our bodies use calcium.

This directly impacts bone strength, heart health, and more. You might be surprised to learn that some delicious and common foods are good sources of vitamin K2.

The Story of Vitamin K2

Back in the 1930s and 40s, a dentist named Dr. Weston Price traveled the globe, studying the diets of remote cultures. He noticed a fascinating trend: these communities, consuming traditional foods, had excellent dental health.

They had strong, straight teeth, with minimal cavities. This was a stark contrast to the dental problems he observed in modern societies.

Dr. Price suspected a nutritional factor was at play. He identified it as "Activator X"—something beyond the known vitamins A, D, and E.

Though he didn't have the scientific tools to identify it fully at the time, we now know that "Activator X" was likely vitamin K2. Vitamin K2 foods were a common link.

Vitamin K capsule

Understanding Vitamin K: K1 vs. K2

You'll find vitamin K in two primary forms:

Vitamin K1 (phylloquinone): Abundant in leafy green vegetables, K1 is essential for blood clotting.
Vitamin K2 (menaquinone): Found in some animal foods and fermented foods, K2 shines when it comes to directing calcium to the right places in the body. It is also produced by gut bacteria.

While our bodies can convert some K1 to K2, getting a direct source of vitamin K2 is crucial for optimal health benefits.

There is a recommended daily intake of vitamin K, but the ideal intake of vitamin K2 specifically may vary depending on factors such as age, health status, and individual needs.

The Benefits of Vitamin K2 Foods

Why the excitement around K2? This vitamin acts as a traffic controller for calcium. It ensures calcium goes to where it’s needed most: our bones and teeth. Here's a closer look at what vitamin K2 does:

Stronger Bones, Healthier Arteries

Calcium is known for building strong bones. But did you know it can also be problematic if it builds up in the wrong places, like our arteries? Vitamin K2 steps in to prevent this.

Vitamin K2 promotes bone mineralization by supporting the transport and binding of calcium to the bone matrix. This process is essential for maintaining bone mineral density and reducing the risk of osteoporosis.

K2 activates proteins like osteocalcin, which acts as a "magnet" for calcium, pulling it from the bloodstream and into our bone matrix. Simultaneously, it activates matrix GLA protein (MGP), which prevents calcium from accumulating in our arteries.

This can reduce the risk of coronary heart disease. Vitamin K2 helps to maintain the elasticity and flexibility of blood vessels by inhibiting the calcification of blood vessels. By preventing calcium buildup, vitamin K2 contributes to cardiovascular health.

Beyond Bone Health: Additional Perks of K2

While bone and heart health are the primary focus of vitamin K2 research, some evidence suggests this vitamin might offer these added benefits:

Improved Insulin Sensitivity: Vitamin K2 has shown potential in supporting better blood sugar regulation.
Cognitive Function: Some studies link vitamin K2 to improved memory and learning abilities.
Healthy Aging: Research suggests a possible link between vitamin K2 and longevity, potentially through its role in calcium regulation and cellular function.

The Best Vitamin K2 Foods to Include In Your Diet

The good news? Including vitamin K2 foods in your diet doesn't require a total eating overhaul. Here are some delicious sources:

The Star: Cheese, Especially Hard Cheeses

Good news for cheese lovers. Hard cheeses are some of the richest sources of vitamin K2. These are some of the best foods rich in vitamin K2. Opt for aged varieties like:

Munster: This cheese, especially when made with raw milk, boasts a wide array of K2 forms. It's a good source of vitamin K2.
Gouda
Cheddar
Parmesan

You'll find vitamin K2 listed on a nutrition label as "vitamin K," with no distinction between K1 and K2. However, hard cheeses are known to be particularly high in K2, specifically the MK-4 and MK-7 forms.

Other Noteworthy Vitamin K2 Foods

Don't stop at cheese. Here's a look at other foods that deserve a spot on your plate:

Natural sources of vitamin D and K2. Healthy food background: salmon, eggs, butter.

Boost Your Intake of Vitamin K2 Foods

Here are some practical tips for enjoying these K2 powerhouses:

Add hard cheese to your charcuterie boards for a flavor-packed, nutrient-rich snack.
Enjoy eggs for breakfast, but ditch the egg white omelets—the yolk is where the K2 is.
Swap margarine or conventional butter for grass-fed butter.

Conclusion

Incorporating more vitamin K2 foods into your diet might be one of the simplest yet most powerful steps you can take for your health.

From bolstering bone density and cardiovascular well-being to its potential role in blood sugar balance and cognitive function, vitamin K2 plays a role in various aspects of optimal health.