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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​

6 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.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

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

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

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

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​

No biological targets found for substance: Vitamin K2

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