Vitamin K2 (MK forms)
Overview
Vitamin K2 is a fat-soluble vitamin that plays an important role in calcium metabolism and distribution. It works with vitamin D to ensure calcium is properly directed to bones rather than accumulating in soft tissues like blood vessels. Vitamin K2 occurs in fermented foods like natto and certain animal products, particularly in grass-fed dairy. It may support neural function through its role in calcium handling and is often found alongside other fat-soluble vitamins in nutrient-dense foods like hard cheeses and grass-fed butter.
Recipes
3 recipes containing this substance
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
18 foods containing this substance
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Butter
See grass-fed butter for detailed information
Cheese
Fermented dairy with calcium, protein, and potential K2
Cucumber
NMN source and hydrating vegetable
Dandelion Greens
Bitter greens with prebiotic fiber
Egg Yolks
Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins
Eggs
Complete protein with choline, B vitamins, and phospholipids
Ghee
Heat-stable clarified butter with butyrate and fat-soluble vitamins
Grass-Fed Butter
Butyrate, CLA, vitamins A/D/K2, selenium, and C15:0
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Kimchi
Fermented vegetables providing probiotics, GABA, and postbiotic compounds
Leeks
Allium vegetable with prebiotic fiber (FOS)
Natto
Fermented soybeans with unique Bacillus subtilis and vitamin K2
Parmesan Cheese
CLA, K2, C15:0, and high protein/calcium
Parsley
Reduces harmful cholesterol oxidation products when added to cooking
Sauerkraut
Fermented cabbage providing Lactobacillus probiotics
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Swiss Chard
Leafy green rich in iron, magnesium, folate, and carotenoids
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Hormonal Response | Modulates calcium distribution; supports calcium handling and may support neural function; occurs in fermented foods and certain animal products |
References
- Vitamin K2 modulates calcium distribution and may support neural function; occurs in fermented foods and certain animal products
- Studies have shown that hard cheeses with high calcium do not raise serum LDL levels Soerensen et al. 2014
- When consumed in moderation within an anti-inflammatory, micronutrient-rich diet, foods like Parmesan cheese and grass-fed butter provide essential brain nutrients including choline, vitamin K2, butyrate, and fat-soluble vitamins A, D, and E