When we talk about maintaining strong bones, a healthy heart, and overall wellness, most people immediately think of calcium, vitamin D, or omega-3 fatty acids. But there’s another powerhouse nutrient that often flies under the radar: vitamin K2. Found in a variety of foods, this essential vitamin plays a crucial role in directing calcium where it belongs—into your bones and teeth—while keeping it away from arteries and soft tissues. If you’ve ever wondered how to get more of this nutrient in your diet, you’re in the right place! Here, we’ll dive into the best vitamin K2 foods, how they support your health, and why you should make them a staple in your eating plan.

What Is Vitamin K2?

Before we explore the details of vitamin K2 foods, it’s important to understand what vitamin K2 actually is. Vitamin K2 is one of the two main forms of vitamin K—the other being vitamin K1. While both are vital for your body, they serve distinct functions. Vitamin K1 primarily supports blood clotting, whereas vitamin K2 is heavily involved in bone health and cardiovascular function.

Vitamin K2 works by activating proteins like osteocalcin and matrix Gla-protein (MGP). These proteins help bind calcium to bones and teeth, ensuring optimal strength and density. At the same time, they prevent calcium from building up in your arteries, which can reduce your risk of heart disease. Pretty amazing, right?

Why Focus on Vitamin K2 Foods?

While vitamin K1 is abundant in plant foods like leafy greens, vitamin K2 exists in fewer dietary sources. Because of this, it’s easy to miss out on its benefits if you’re not eating the right foods. Research shows that many people consume far less vitamin K2 than their body needs. This deficiency may contribute to weakened bones, hardened arteries, and even poor dental health over time.

The good news is that you can improve your intake with a few simple swaps and additions to your diet. Vitamin K2 foods include both animal-based and fermented options, giving you a range of choices depending on your preferences and eating style.

Top Vitamin K2 Foods to Boost Your Health

Ready to stock your kitchen with vitamin K2-rich foods? Let’s look at some of the best options, broken into categories based on their sources.

1. Fermented Foods

Fermentation is an incredible process that enhances the nutrient profile of certain foods. Many fermented items are rich in vitamin K2, thanks to the bacterial activity involved. Some notable options include:

  • Natto: This traditional Japanese dish made from fermented soybeans is hands-down the richest source of vitamin K2. Just one tablespoon packs an impressive dose of this nutrient. Natto may have a strong flavor and sticky texture, but its health benefits make it well worth trying.
  • Tempeh: Another fermented soy product, tempeh, offers a mild flavor and is versatile enough for stir-fries, salads, and sandwiches.
  • Kimchi: Known for its probiotic benefits, kimchi also contains decent amounts of vitamin K2, along with other vitamins and minerals.
  • Sauerkraut: This fermented cabbage dish is another tasty way to add more vitamin K2 to your plate. It’s easy to pair with grilled meats or enjoy as a tangy side dish.

2. Animal-Based Foods

For those who include animal products in their diet, several high-quality sources of vitamin K2 are readily available. These foods tend to be particularly rich in menaquinone-4 (MK-4), a form of vitamin K2:

  • Egg yolks: Eggs are not just a great protein source—they’re also a convenient way to get vitamin K2. Opt for pasture-raised eggs whenever possible, as they tend to have higher nutrient levels.
  • Cheese: Many types of cheese, including Gouda, Brie, and Edam, contain significant amounts of vitamin K2. It’s no wonder cheese lovers often boast healthier bones!
  • Liver: As one of the most nutrient-dense foods on the planet, liver is also an excellent source of vitamin K2. Whether you choose beef, chicken, or pork liver, you’ll enjoy a good punch of this essential vitamin.
  • Butter: Particularly if it’s grass-fed, butter can provide decent levels of vitamin K2. It’s another great reason to swap out margarine for the real deal.

3. Fatty Fish

Certain types of seafood are also fantastic vitamin K2 foods. Fatty fish like salmon, mackerel, and sardines combine heart-healthy omega-3s with the bone-boosting benefits of vitamin K2. Adding these fish to your weekly meal plan can give your overall health a serious boost.

How Much Vitamin K2 Do You Need?

Unlike some other vitamins and minerals, there isn’t currently a formal Recommended Daily Allowance (RDA) for vitamin K2, which can make it tricky to know how much you need. However, studies suggest moderate to high intake levels are most effective for supporting bone and cardiovascular health.

Many experts recommend aiming for at least 100 mcg of vitamin K2 per day for optimal results, though individual needs may vary depending on factors like age, lifestyle, and overall health. Including a diverse range of vitamin K2 foods in your diet can make it easier to meet this target without resorting to supplements.

Pairing Vitamin K2 with Other Nutrients

To get the most out of vitamin K2 foods, it’s helpful to pair them with other complementary nutrients. For example, calcium and vitamin D complement vitamin K2’s efforts to strengthen bones and teeth. Magnesium can further enhance calcium absorption and utilization.

A balanced diet that includes fermented foods, dairy, eggs, and plant-based calcium-rich sources such as leafy greens can provide a synergistic approach to meeting your nutritional needs.

Incorporating Vitamin K2 Foods into Your Diet

Now that you know which foods are rich in vitamin K2, let’s talk about practical ways to enjoy them. If you’re new to fermented foods like natto or tempeh, start small and experiment with recipes or seasoning to suit your tastes. Try adding natto to rice bowls or topping it with soy sauce and mustard for added flavor.

Liver can be intimidating for some people, but incorporating it into dishes like pate or blending it into ground meat recipes can make it more palatable. For cheese lovers, switching to vitamin K2-rich varieties is an easy and delicious upgrade.

If fatty fish isn’t a staple in your diet yet, try incorporating salmon or sardines into salads, pasta dishes, or grilled entrees. The health benefits are certainly worth it!

Final Thoughts

Vitamin K2 may not always get the spotlight among essential nutrients, but its role in bone health, heart function, and overall wellness is truly remarkable. By prioritizing vitamin K2 foods in your diet, you can nourish your body and enjoy lasting health benefits. Whether you’re reaching for natto, Gouda cheese, egg yolks, or salmon, the choices are varied and delicious.

So why not give your meals a healthy twist? Embrace the power of vitamin K2 foods and take a step toward a happier, healthier you!