Vitamin K2 is claimed to have an essential role in bone metabolism.

Functions of vitamin K2

  • Studies are suggesting that it can help to prevent osteoporosis fractures.  
  • Improve dental health.

What are the top vitamin k2 sources?

  Vitamin k is a fat-soluble vitamin which means low fat and lean animal products don't contain much of it.

 Types of vitamin k2

  There are many types of vitamin k2 but the most important two types are;

  • MK4 
  • MK7

Food sources in MK4

 Foods high in MK4 type of vitamin K2 are:

  •  Fatty meat like pork and beef.
  • Animal fat like lard and tallow.
  • Organ meats like beef duck and chicken liver.
  • Dairy products from grass-fed cows poultry and egg yolk.
1- Goose liver

  100 grams of goose liver patty has 369 micrograms or 308 percent of your daily value of vitamin k2

  Goose liver also provides 584 percent of your daily value in vitamin a which is one of the key nutrients activated by vitamin k2.

What are the best foods for vitamin k2 | goose liver nutrition
goose liver nutrition

2- Beef liver

   Beef liver is one of the nutrient-dense foods.

   It offers 106 micrograms or 88 percent of your daily value in K2 per 100 grams. Like ghost liver, beef liver is also incredibly good for you.

  Beef liver boosts over 500 of your recommended intake of vitamin A and over 2400 of your b12 unlike ghost liver which can be pricey and difficult to come by using a convenient whole food supplement, you can benefit from grass-fed cow liver.

What are the best foods sources for vitamin k2 | How can I get K2 naturally?
What are the best foods sources for vitamin k2?

3- Chicken

 If you are not a fan of organ meats like liver then you can turn to chicken for your vitamin K2.

  per 100-gram serving of chicken contains 10 micrograms of vitamin K2.

What are the best foods sources for vitamin k2 |How can I get K2 naturally?
How can I get K2 naturally?


  4- Eel

  Most vitamin k2 sources are animal-based. Eel offers a seafood alternative.

 100 grams of eel contain 63 micrograms, which is the daily required amount.

What fruits and vegetables have K2?What are the best foods for vitamin k2 | How can I get K2 naturally?
What are the best foods sources for vitamin k2

5- Cheese.

  One of the best sources of vitamin K2  is cheese along with nutrients like calcium vitamin A and protein.

  However, they are also high in saturated fats and calories so you should moderate your portions vitamin k2 contain varies based on cheese and it increases with age across all types.

  Common cheese with the highest amount of vitamin k2 per 50-gram serving includes 50 micrograms in monster 34 micrograms in camembert about 32 micrograms and Adam and aged gouda and 12 grams in cheddar.

What are the best foods sources for vitamin k2 | How can I get K2 naturally?
How can I get K2 naturally?

Food sources in MK7

  MK7 is found most abundantly in fermented plant foods.

1- Japanese Natto

  Japanese natto is nothing but fermented soya beans sauce rat and other fermented legumes.

  Natto is a potent source of K2 providing around 150 micrograms per 1 tablespoon which is 200 percent of your recommended daily value.

2- sauerkraut

  Sauerkraut is fermented cabbage with a distinctive sour flavor like natto this fermentation process offers many health benefits like promoting good gut health and boosting immunity with 2.75 micrograms per half cup.

 Sauerkraut is also a great source of vitamin k2. 

   Functions of vitamin K2

  • It works very differently in your body with the majority going to your bones and liver.
  • Mk7 produces the hormone osteocalcin in the bones which helps in regulating bone health
  • increasing testosterone
  •  improving cognitive function and athletic performance 
  •  maintaining healthy insulin and glucose levels

What are the best foods for vitamin k2 | How can I get K2 naturally?
Vitamin K2 food chart


Some argue that additional research is necessary before making any firm recommendations for those who are at risk of heart disease should regularly take vitamin K2 supplements.

  Till now there is no standard guideline for vitamin k2 consumption however, it's clear that vitamin k plays an essential role in body function to maintain good health make sure you get an adequate amount of vitamin K1 and K2 through your diet.

 You should remember that all the above-mentioned food might not be suitable for you according to your current health conditions

  Some foods are not advisable if you have heart-related issues and other medical conditions so consult your doctor and decide your diet accordingly