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Vitamin K2 (MK forms)

Vitamin K2 (MK forms) structure

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​

4 recipes containing this substance

Creamed Corn on Roasted Sweet Potato

Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.

Mixed-Leaf Tahini Caesar Salad

A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.

Foods​

6 foods

Butter

Dairy fat providing vitamin A and culinary saturated fat

Egg Yolks

Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins

Natto

Fermented soybeans with unique Bacillus subtilis and vitamin K2

Sauerkraut

Lacto-fermented cabbage providing live lactic acid bacteria, organic acids, and postbiotic compounds

Biological Mechanisms and Implications​

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