Because Vitamin K2 is produced through bacterial fermentation or animal metabolism, the list of sources is quite different from your typical "healthy greens" list. Here are the top food sources of Vitamin K2 to consider adding to your grocery list.
1. Nattō (The K2 Powerhouse)
Nattō is a traditional Japanese dish made from fermented soybeans. It is, by far, the richest food source of Vitamin K2 available, specifically in the highly bioavailable MK-7 form. A single tablespoon can provide significantly more than the daily recommended intake of Vitamin K.
While nattō has a unique, sticky texture and a pungent aroma that can be an acquired taste, it is a nutritional goldmine. For those who enjoy it, serving it over rice with a little tamari can be a powerful way to boost your Immunity and bone health.
2. Fermented Cheeses
Not all cheese is created equal when it comes to Vitamin K2. The bacteria used during the fermentation and aging process determine the K2 content. Some of the best choices include:
- Gouda and Edam: These are among the highest in K2 content.
- Munster and Camembert: These soft fermented cheeses also offer respectable amounts.
- Hard Cheeses: Generally, the longer a cheese is aged, the higher the potential K2 content.
When choosing cheese, we recommend looking for high-quality, organic, or grass-fed options. These standards align with our commitment to transparency and purity, ensuring you aren't consuming unnecessary additives along with your nutrients.
3. Goose Liver and Organ Meats
Organ meats are often referred to as "nature’s multivitamins" because they are incredibly nutrient-dense. Goose liver pâté is particularly high in Vitamin K2 (MK-4). Chicken liver and beef liver also contain meaningful amounts.
While organ meats may not be a staple in the modern Western diet, they provide a wide array of B vitamins and minerals that support Liver Health+. If you find the taste of organ meats too intense, they can often be mixed into ground meats in small amounts to boost the nutritional profile of a meal without overwhelming the flavor.
4. Pasture-Raised Egg Yolks
The Vitamin K2 content in eggs is found entirely within the yolk. However, the amount of K2 present depends heavily on what the chicken ate. Chickens that are allowed to roam on pasture and eat a natural diet produce eggs with significantly higher levels of K2 than those raised in cages on grain-based feed.
This is a perfect example of why sourcing matters. At Cymbiotika, we believe in the power of wild-crafted and organic sourcing whenever possible because the quality of the source directly dictates the quality of the final nutrient.
5. Grass-Fed Beef
Similar to eggs, the K2 content in beef is linked to the animal's diet. Cattle that graze on grass consume Vitamin K1, which their bodies then convert into Vitamin K2 and store in their tissues. Choosing grass-fed and finished beef is a great way to ensure you are getting a clean source of this fat-soluble vitamin.
6. Fermented Dairy (Kefir and Yogurt)
While liquid milk contains very little K2, fermented dairy products like kefir and full-fat yogurt can be good sources. The fermentation process allows bacteria to synthesize the vitamin. For the best results, opt for full-fat versions, as Vitamin K2 is fat-soluble and requires dietary fat for proper absorption.
Pairing these fermented dairy products with a high-quality Probiotic can further support your internal microbiome, which is actually capable of producing small amounts of Vitamin K2 on its own.
7. Sauerkraut
For those following a plant-based diet who may not enjoy nattō, sauerkraut is a valuable source of K2. While the levels are much lower than in animal products or nattō, the fermentation of cabbage by lactic acid bacteria does produce some MK-7. Additionally, sauerkraut is excellent for Gut Health, providing the beneficial bacteria your body needs to thrive.
