July 23, 2025
Medically Reviewed By Elizabeth A. Swick, MS, RDN

Sources of Vitamin K2

Vitamin K2 may not grab as many headlines as other vitamins, but it’s role in our health is crucial. Most of us probably learned in school that vitamin K is associated with blood clotting … and it is, but that’s actually the job of vitamin K1. It’s cousin, vitamin K2, plays very different roles due to its similar but different structure.

Why does this matter? Because vitamin K2 provides key support in bone and cardiovascular health, and these vitamin K2 benefits are not insignificant. A vitamin K2 deficiency can lead to increased risks for osteoporosis, stiffened arteries, and other age-related diseases.¹

In fact, the differences between vitamins K1 and K2 are so great that there’s been chatter about giving vitamin K2 its own recommended daily intake (RDI) targets.² Given its importance, let’s talk more about this crucial vitamin, where to find it in the diet, and whether a vitamin K2 supplement might be right for you.

What is Vitamin K2 Good For?

When people ask, “what is vitamin K2?”, the answer is usually surprising. Unlike vitamin K1, which supports blood clotting, vitamin K2 activates proteins that regulate calcium in the body. It helps calcium get where it needs to go, ie your bones and teeth, and not where it shouldn’t end up, such as the arteries and soft tissue.

Vitamin K2 is particularly valuable for:³

Bone health: Helps get calcium into the bones, where it belongs
Heart health: Prevents the build-up of calcium in the arteries, which reduces the risk for stiff arteries that leads to cardiovascular disease
Partners with vitamin D: Together, vitamin D3 and K2 work to get calcium absorbed and where it needs to go

Apart from bone and heart health, there’s also studies showing that vitamin K2 may play a role in improving insulin function, reducing the risk for cancer, supporting the liver, improving kidney function, enhancing the immune system, and protecting our nerves.⁴

Top Foods High in Vitamin K2

Some of the best vitamin K2 foods are fermented or from animal products. Since these food sources are somewhat limited, this can make it challenging to get enough from food alone, especially for vegans and vegetarians. The most potent vitamin K2 foods include:³

Natto: A fermented soybean dish from Japan which has the highest known concentration of vitamin K2. *Be aware, this food has a slimy, stringy texture with slightly bitter flavors. It can be a bit of an acquired taste.
Hard and soft cheese: The second richest source of vitamin K2 in the diet.
Other fermented foods: Sauerkraut, kefir and kimchi offer small amounts of vitamin K2, depending on the fermentation process.
Meats and liver: All types of animal meats contain small amounts of K2
Egg yolks: Also offer modest amounts of K2.

Also, it’s worth noting that as a result of bacterial fermentation in our own guts, we do make some vitamin K ourselves. But it seems that with the onslaught of stress, processed foods and digestive diseases, we are likely not making enough.⁵ Hence food sources should be sought out as appropriate.

Should You Take a Vitamin K2 Supplement?

Given the limited food sources, choosing a vitamin K2 supplement to protect your bones, heart and entire body might be a good choice. But how much?

While the US does not have a set RDA for vitamin K2, other countries have thankfully made suggestions that can help. Japan, for example, recommends 250-300mcg per day as therapeutic for bone health, and Europe has set their adequate intake (AI) level at 70mcg per day. Studies suggest that anywhere from 100 – 300mcg per day might be a good target.⁵

Additionally, taking a combined vitamin D3 and K2 supplement, like Body Kitchen’s Vitamin D + K2, can help strike the right balance, especially for bone health. This product pairs 5,000IU of vitamin D with 180mcg of MK-7, a highly absorbable form of vitamin K2.

Vitamin K2 Benefits for Bone Health

One of the most researched vitamin K2 benefits is related to bone health.

A review study in 2022 found vitamin K2 has a positive effect on bone mineral density in post-menopausal women and may help prevent the risk of fractures.⁶ Additionally, another review concluded that K2 supplementation can help prevent bone loss and artery stiffness in older adults.⁷And yet another study found that vitamin D3 and K2 together can significantly increase bone density.⁸

So while vitamin K2 alone can certainly help, pairing with vitamin D3 will likely offer greater benefit.

How to Add More K2 Daily

If you are looking to increase your daily intake of vitamin K2, here are a few easy strategies:

Incorporate fermented foods
Start by adding fermented foods like natto, kefir, sauerkraut, or miso to your diet. Even small amounts can help, though natto stands out as the richest source.
Add egg yolks and pasture-raised meats to your diet
Opt for organic or pasture-raised eggs and meat when possible. These tend to have higher K2 levels due to the animal’s healthier diets.
Snack on cheese
Aged and soft cheeses are a great K2 source due to the bacterial fermentation process they undergo.
Take a high-quality supplement
With the few food sources we have, most of us are not getting enough. If you are concerned about your K2 status, look for a supplement that combines vitamin D3 and K2 for maximum benefits, like Body Kitchen’s Vitamin D + K2.

Final Thoughts

Although not as widely known as other vitamins, vitamin K2 is vital for both bone health and cardiovascular protection. It’s role in directing calcium into the bones and away from soft tissues like the arteries is one of the key vitamin K benefits, in addition to all the other possible ways it helps towards overall health, from diabetes management to cancer prevention.

If your diet lacks fermented foods or high-quality animal products, a vitamin K2 supplement may be essential. Take with vitamin D3 for the best results.

So whether you are protecting your bones, your heart, or overall wellness, don’t overlook all the powerful ways vitamin K2 benefits your whole health.

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