Boosting your Dietary Intake of Vitamin K2!
The difference in actions between Vitamin K1 and Vitamin K2 are reflected in both their roles in the body and the foods they are found in. Whilst the liver utilizes Vitamin K1 - found in nature as phylloquinones from dark leafy greens – to support normal blood-clotting, Vitamin K2 plays a role in calcium metabolism and helps maintain bone and blood vessel health.
Its dietary form is known as menaquinones which are predominantly of bacterial origin, and can be found in relatively small quantities in some animal based and fermented foods. One of the richest sources of dietary Vitamin K2 is a traditional Japanese fermented soy bean dish called Natto, which contains high levels of vitamin K2 per serving.
But being realistic, unless you have grown up with it, it is pretty unlikely you will acquire the taste for these pungent beans. So where else can we find K2 in order to increase our dietary intake?
1. Grass-fed Butter
Butter is certainly not the enemy we’ve been brought up to believe it is, in fact it’s a rich source of brain-loving satiating and natural fats, Vitamins A and D, and of course vitamin K2. As butter is typically consumed in small quantities, it may contribute modestly to overall intake when included as part of a balanced diet.
2. Cheese
A terrific source of Vitamin K2! The lactic acid present in cultured cheeses increases the amounts of bacteria-derived K2, so its important to choose ‘proper’ cheeses – not pre-packaged sliced for your cheese on toast. Although all cheeses contain a significant amount of the vitamin, Gouda clocks in an average of 50mcg of menaquinone-7 per 100g !
3. Grass-fed Meat
Animal’s grazing on lush green grass are able to convert the K1 present into K2, something our gut bacteria are relatively inefficient at doing. So eating grass-fed meat on a regular basis is a great way to get approximately 4.5mcg per 100g of K2 – plus it tastes so much better and has higher amounts of Omega-3 than grain-fed meat.
4. Egg yolk
Egg yolks can provide small amounts of Vitamin K2 and may contribute to overall intake when included as part of a varied, balanced diet.
5. Fermented Foods
Although natto is one of the richest sources of Vitamin K2, other fermented foods may also contain smaller amounts. The levels can vary widely depending on the bacteria used and the fermentation process. Foods such as sauerkraut, kefir and some dairy products may contribute small amounts.
A balanced approach to vitamin K intake
Foods containing Vitamin K2 can be included as part of a healthy, varied diet. Green vegetables also provide Vitamin K1, so including a range of whole foods can help support overall nutrient intake.
If you are considering a supplement, or if you take blood thinning medication, seek advice from your health professional before making changes to your diet or supplement routine.
This information is intended for general health and wellbeing purposes only and does not replace professional medical advice. Always read the label and follow the directions for use.
If you are pregnant, breastfeeding, taking medication (including blood thinning medication), or have a medical condition, consult your healthcare professional before making changes to your diet or taking supplements.
References
- National Institutes of Health Office of Dietary Supplements
Vitamin K Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/ - National Institutes of Health Office of Dietary Supplements
Vitamin K Fact Sheet for Consumers.
https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ - Schurgers LJ, Vermeer C.
Determination of phylloquinone and menaquinones in food.
Haemostasis. 2000;30(6):298–307. - Walther B, Karl JP, Booth SL, Boyaval P.
Menaquinones, bacteria, and the food supply: the relevance of dairy and fermented food products to vitamin K requirements.
Adv Nutr. 2013;4(4):463–473. - Beulens JWJ, Booth SL, van den Heuvel EGHM, et al.
The role of menaquinones (vitamin K2) in human health.
Br J Nutr. 2013;110(8):1357–1368. - Food Standards Australia New Zealand
Nutrient tables and food composition data.
https://www.foodstandards.gov.au - National Health and Medical Research Council
Nutrient Reference Values for Australia and New Zealand.
https://www.nhmrc.gov.au
