What Foods Contain Vitamin K2 MK7?

Reading time:12 min

Published:March 18, 2026

Author:

Cymbiotika

Many of us grew up hearing about the importance of Vitamin C for immunity or Vitamin D for sunshine, but Vitamin K2 often stays out of the spotlight. This essential, fat-soluble nutrient plays a critical role in how our bodies manage calcium and support long-term wellness. While Vitamin K1 is easy to find in leafy greens, finding Vitamin K2—specifically the MK-7 subtype—requires a bit more intention in the kitchen.

Introduction

At Cymbiotika, we believe that understanding your nutrition is the first step toward reclaiming your health. Most people consume plenty of Vitamin K1, but many are missing out on the unique benefits of K2. This article will explore what foods contain Vitamin K2 MK7, why the fermentation process is so important for this nutrient, and how to ensure your body actually absorbs what you eat.

By the end of this guide, you will know how to identify the best dietary sources of MK-7 and how to build a routine that supports your heart, bones, and overall vitality.

Understanding Vitamin K2 and the MK-7 Subtype

To understand where to find Vitamin K2, we first need to distinguish it from its more famous cousin, Vitamin K1. While they share a name, they behave quite differently in the body. Vitamin K1 (phylloquinone) is primarily used by the liver to support healthy blood clotting. Vitamin K2 (menaquinone), on the other hand, is more involved in the distribution of calcium.

Vitamin K2 is a group of compounds called menaquinones, which are labeled based on the length of their chemical side chains. The two most common forms are MK-4 and MK-7.

MK-4 is usually found in animal products like liver and egg yolks. It has a short half-life, meaning the body uses it or clears it out relatively quickly.

MK-7 is primarily produced by bacteria during the fermentation process. It is known for having a much longer half-life than MK-4. This means it stays in your bloodstream longer, giving your tissues more time to utilize it for important functions like bone and cardiovascular support.

For a deeper look at the differences between these forms, explore this guide to Vitamin K2 MK-7 and daily wellness.

Key Takeaway: MK-7 is a highly bioavailable form of Vitamin K2 that stays in the body longer than other forms, making it especially effective for supporting long-term bone and heart health.

Why Bioavailability Matters for Vitamin K2

When we talk about nutrition, the conversation usually stops at the label. We look at how many milligrams are in a serving and assume our body gets all of it. However, wellness starts with bioavailability—the measure of how well your body can actually absorb and use a nutrient.

Vitamin K2 is fat-soluble. This means it requires healthy fats to move through the digestive tract and into the bloodstream. If you eat a K2-rich food without any fat, or if your digestive system is struggling to break down nutrients, you may not be getting the full benefit.

Standard supplements often face another hurdle: the harsh environment of the stomach. Many traditional capsules break down too early, leading to poor absorption. This is why we focus on delivery methods that protect the nutrient until it reaches the optimal site for absorption. Learn more about Vitamin K2, MK-4, and MK-7 and the role of bioavailability.

Top Foods That Contain Vitamin K2 MK7

Finding MK-7 in the modern Western diet can be a challenge because it is rarely found in fresh fruits or vegetables. Instead, it is the byproduct of bacterial fermentation. Here are the most potent food sources for Vitamin K2 MK7.

1. Natto (Fermented Soybeans)

Natto is a traditional Japanese dish made by fermenting soybeans with the bacteria Bacillus subtilis. It is, by a significant margin, the richest known source of MK-7 in the world. A single tablespoon can provide significantly more than the daily recommended intake of Vitamin K.

While the texture is sticky and the flavor is pungent, its nutritional profile is unmatched. For those who can acquire the taste, it is the most efficient way to boost K2 levels naturally.

2. Hard and Aged Cheeses

Certain types of cheese are excellent sources of MK-7, though the levels vary depending on the strains of bacteria used during the cheese-making process and how long the cheese has aged.

Gouda and Edam: These are consistently cited as having high K2 levels.
Jarlsberg: This Norwegian cheese is specifically noted for its high menaquinone content.
Cheddar: While lower than Gouda, aged cheddar still provides a meaningful amount of MK-7.

3. Sauerkraut

Sauerkraut is cabbage that has been fermented by lactic acid bacteria. While fresh cabbage contains Vitamin K1, the fermentation process creates small amounts of Vitamin K2. It is not as concentrated as natto, but it is a familiar and accessible food for many.

Beyond the K2 content, sauerkraut supports gut health, which is essential for the absorption of all fat-soluble vitamins. Explore the Gut Health Supplements collection for additional ways to support your daily wellness routine.

4. Kefir and Fermented Dairy

Kefir is a fermented milk drink similar to a thin yogurt. Because it involves a complex community of bacteria and yeast, it can contain various forms of Vitamin K2. Choosing full-fat kefir is vital, as the fat content supports the bioavailability of the vitamin.

5. Other Fermented Foods

While research is ongoing, other fermented items like kimchi and certain types of miso may contain small amounts of MK-7. The key is to look for "live and active cultures" and ensure the food has not been pasteurized after fermentation, as heat can destroy the beneficial bacteria and potentially affect nutrient levels.

Bottom line: If you are looking for MK-7 specifically, fermented foods are your primary source, with natto being the clear leader in concentration.

The Role of Animal Products (MK-4)

While the question "what foods contain vitamin k2 mk7" focuses on fermentation, it is helpful to understand the other side of the K2 family. Many animal-derived foods contain the MK-4 version of Vitamin K2.

Egg Yolks: Especially from pasture-raised hens that have access to Vitamin K1-rich grass.
Beef and Chicken Liver: Organ meats are nutrient powerhouses, containing high levels of MK-4.
Grass-Fed Butter: Similar to eggs, the quality of the animal's diet determines the K2 content of the dairy.

While MK-4 is beneficial, it does not stay in the system as long as the MK-7 found in fermented foods. A balanced routine often includes both types to ensure the body has a consistent supply of these menaquinones.

Comparison of Vitamin K2 Sources

Food Source
Primary Form
Estimated MK-7 Content
Best For

Natto
MK-7
Very High
Maximum K2 intake

Gouda Cheese
MK-7 / MK-9
Moderate
Daily maintenance

Sauerkraut
MK-7
Low to Moderate
Gut health and K2

Egg Yolks
MK-4
Trace (MK-7)
Fat-soluble nutrient stack

Chicken Liver
MK-4
Trace (MK-7)
B-vitamins and minerals

How Vitamin K2 Supports Your Body

Understanding what foods contain Vitamin K2 MK7 is only useful if we know why the body needs it. K2 is often referred to as the "traffic controller" for calcium. This overview of what Vitamin K2 does for the body explores the nutrient’s role in mineral balance.

Bone Health Support

Calcium is the primary mineral used to build bone tissue. However, calcium cannot find its way into the bones on its own. Vitamin K2 activates a protein called osteocalcin, which binds calcium to the bone matrix. Without enough K2, calcium may stay in the bloodstream rather than strengthening the skeletal system. Many people find that pairing Vitamin D3 with K2 is the most effective way to support bone density.

Cardiovascular Health

The flip side of bone health is heart health. When calcium stays in the arteries instead of going to the bones, it can lead to calcification—the hardening of the arterial walls. Vitamin K2 activates another protein called Matrix Gla Protein (MGP), which helps prevent calcium from depositing in the arteries. This dual action is why Vitamin K2 is considered essential for healthy ageing.

Myth: All Vitamin K is the same.
Fact: Vitamin K1 and K2 have different roles. K1 is for clotting, while K2 is for bone and heart health. They are not interchangeable in the body.

Challenges in Getting Enough MK-7 From Food

Even if you know what foods contain vitamin k2 mk7, there are several reasons why relying solely on diet can be difficult:

Dietary Preferences: Natto has a very strong flavor and texture that many people find difficult to incorporate into a daily routine.
Nutrient Variance: The amount of MK-7 in cheese or sauerkraut depends entirely on the specific bacterial strain and the length of fermentation. Two different brands of sauerkraut could have vastly different K2 levels.
Modern Farming: Much of the dairy and meat in the US comes from grain-fed animals. These animals do not consume the K1-rich grass necessary to produce high levels of K2 in their milk or tissues.
Digestive Hurdles: To absorb K2, your gallbladder and pancreas must be functioning well enough to process fats.

Building a Routine for Better Absorption

If you want to ensure you are getting the most out of your Vitamin K2, consider these practical steps:

Step 1: Always pair K2 with healthy fats. If you are eating sauerkraut or taking a supplement, do so with a meal that includes avocado, olive oil, or grass-fed butter.
Step 2: Prioritize fermented foods. Try adding a small serving of Gouda or sauerkraut to your lunch a few times a week.
Step 3: Consider the D3 connection. Vitamin D3 helps your body absorb calcium from the gut, while Vitamin K2 ensures that calcium goes to the right places. They work better together.
Step 4: Look for Liposomal delivery. When food sources aren't enough, we recommend looking for supplements that use liposomal delivery.

A liposomal delivery system uses a phospholipid bilayer—essentially a tiny bubble made of the same material as your cell membranes—to wrap around the nutrient. This protects the Vitamin K2 as it passes through the digestive system and allows it to be delivered directly to the cells. We designed our Liposomal Vitamin D3 + K2 + CoQ10 with this exact technology to maximize bioavailability.

The Cymbiotika Approach to Wellness

At Cymbiotika, we believe that wellness starts with trust and transparency. We don't just put ingredients on a label; we ensure they are sourced with integrity and delivered in a way your body can actually use. Whether it’s through the food you eat or the supplements you choose, our goal is to empower you with the education needed to make informed choices. Learn more about Vitamin K2 and its role in wellness.

Incorporating Vitamin K2 MK-7 into your life doesn't have to be complicated. By focusing on high-quality fermented foods and supplementing strategically when needed, you can build a foundation for long-term health. If you are unsure where to start with your routine, our Health Quiz is designed to provide personalized recommendations based on your unique goals.

Summary of Key Points

Vitamin K2 MK-7 is primarily found in fermented foods like natto, aged cheeses, and sauerkraut.
MK-7 has a longer half-life than MK-4, meaning it stays in your body longer to support bone and heart health.
Vitamin K2 is essential for directing calcium into the bones and away from the arteries.
Because it is fat-soluble, Vitamin K2 must be consumed with fats to be absorbed properly.
Bioavailability is the most important factor when choosing how to get your K2—liposomal delivery can help bridge the gap when diet isn't enough.

"A consistent routine focused on high-bioavailability nutrients is more effective than an intense, short-term approach to wellness."

FAQ

Which food has the highest amount of Vitamin K2 MK7?

Natto, a traditional Japanese dish of fermented soybeans, is the highest known source of Vitamin K2 MK7. A single serving can provide over 1,000 micrograms of K2, which far exceeds the daily recommended intake. Other sources like aged cheeses and sauerkraut contain much lower amounts in comparison.

Can I get Vitamin K2 MK7 from vegetables?

Standard vegetables do not naturally contain Vitamin K2 MK7; they contain Vitamin K1. However, when vegetables like cabbage are fermented to make sauerkraut or kimchi, the bacteria involved in the process produce small amounts of MK-7. To get the benefit, the fermented vegetables must remain raw and unpasteurized.

Why is MK-7 better than MK-4?

MK-7 is often considered superior for supplementation because it is more bioavailable and has a much longer half-life in the body. While MK-4 is cleared from the blood within a few hours, MK-7 can remain active for days. This allows for more consistent levels of the vitamin to support bone and cardiovascular health.

Do I need to take Vitamin D3 with Vitamin K2?

While not strictly required, many health professionals recommend taking Vitamin D3 and K2 together. Vitamin D3 helps your body absorb calcium into the bloodstream, while Vitamin K2 ensures that calcium is directed into your bones and teeth rather than accumulating in your arteries. They work in a complementary way to support overall mineral balance.

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Table of Contents

Introduction

Understanding Vitamin K2 and the MK-7 Subtype

Why Bioavailability Matters for Vitamin K2

Top Foods That Contain Vitamin K2 MK7

The Role of Animal Products (MK-4)

Comparison of Vitamin K2 Sources

How Vitamin K2 Supports Your Body

Challenges in Getting Enough MK-7 From Food

Building a Routine for Better Absorption

The Cymbiotika Approach to Wellness

Summary of Key Points

FAQ

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Understanding Vitamin K2 and the MK-7 Subtype

Why Bioavailability Matters for Vitamin K2

Top Foods That Contain Vitamin K2 MK7

The Role of Animal Products (MK-4)

Comparison of Vitamin K2 Sources

How Vitamin K2 Supports Your Body

Challenges in Getting Enough MK-7 From Food

Building a Routine for Better Absorption

The Cymbiotika Approach to Wellness

Summary of Key Points

FAQ

Frequently searched

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