Vitamin K2 Sources: What to Eat for Strong Bones and Heart Health

Vitamin K2 isn’t talked about as much as K1, but it plays a big role in keeping calcium where it belongs – in bones, not arteries. If you’re looking to support both skeletal strength and cardiovascular health, loading up on K2‑rich foods is a smart move.

Why Vitamin K2 Matters

K2 activates proteins that tell your body where to put calcium. One of those proteins, osteocalcin, helps lock calcium into bone matrix, while another, matrix Gla‑protein, stops calcium from depositing in blood vessels. Without enough K2, you can end up with weaker bones and clogged arteries.

Studies show people who get more K2 have lower fracture rates and better arterial flexibility. The nutrient also works hand‑in‑hand with vitamin D; D boosts calcium absorption, and K2 makes sure that calcium ends up in the right place.

Top Food Sources of Vitamin K2

Not all K2 comes from the same place. It’s grouped into MK‑4 and MK‑7 forms, each found in different foods. Here’s a quick list of the most reliable sources:

• Natto – This fermented soy dish is the MVP for MK‑7. A single serving can give you more K2 than you’d need for a whole week.
• Hard cheeses – Gouda, Edam, and cheddar have decent MK‑4 levels. The longer they age, the more K2 they develop.
• Soft cheeses – Brie and camembert provide a modest boost, especially when made from grass‑fed milk.
• Egg yolks – Choose eggs from pasture‑raised hens for higher MK‑4 content.
• Grass‑fed butter – Small amounts add up, and the K2 is more concentrated than in regular butter.
• Chicken liver – One of the richer animal sources of MK‑4.
• Fermented foods – Sauerkraut, kefir, and some yogurts have varying K2 levels depending on the strains used.

If you’re vegan or dairy‑free, natto is your best bet. Otherwise, mixing a few of the animal‑based options throughout the week will keep your K2 levels steady.

Keep portion sizes realistic – you don’t need huge amounts. A couple of tablespoons of natto, a slice of aged cheese, or a few egg yolks a week is enough for most adults.

When you shop, look for labels that mention “grass‑fed” or “pasture‑raised.” Those animals tend to have higher K2 in their meat, eggs, and dairy.

Cooking doesn’t destroy K2 the way it can damage vitamin C, so feel free to sauté, bake, or grill your K2 foods without worry.

Finally, if you struggle to get enough K2 from diet alone, a quality supplement (usually MK‑7) can fill the gap. Aim for 100‑200 µg per day, but check with a healthcare provider if you’re on blood thinners.

Start adding one or two K2‑rich foods to your meals this week. Your bones and heart will thank you, and you’ll be supporting a nutrient that often flies under the radar.