2/26/2024 9:08:04 AM

Vitamin K2

Health benefits of Vitamin K2:
Contributes to your artery and bone health and may also protect you against heart disease and type 2 diabetes

The Worlds Science

See the bottom of this page for the ingredients highest in vitamin K2

What is vitamin K2?

Vitamin K2 is a group of compounds known as the menaquinones or MK's.

Vitamin K2 can be made from vitamin K1 using the bacteria in your large intestine, but the contribution of this bacterial synthesis is now thought to be much less than before, pointing to a need to get preformed vitamin K2 from your diet for maximum protection.

Preformed long chain vitamin K2 is also known as the menaquinones (MK), and there are several from MK2 to MK14. MK7/8/9 are the forms of vitamin K2 that remain in our blood stream the longest and have been studied for their health benefits8.

In the light of this and the studies we have used, CheckYourFood displays ingredients with amounts of the longer chain vitamin K2 MK7/8/9 in ingredients.

Why is it important to me?

Most of our intake of vitamin K1 is retained in the liver for in case of a need for blood clotting, whereas vitamin K2 is set free in our bloodstream to contribute to our bone and arterial health1.

Dietary intake of vitamin K2 may reduce the risk of heart disease2,3.

There is growing evidence to support the view that vitamin K2 may be useful in reducing the risk of developing Type 2 diabetes4.

There is increasing evidence that Vitamin K2 may be a promoter of bone and cardiovascular health through its calcium regulating role in the body5.

What foods can I get it from?

An amazing source of the long chain MK7 version is natto (fermented soy beans). Other good sources of long chain vitamin K2 (MK9) include hard and soft cheeses that have been fermented6.

The good news is that our uptake of pre-formed vitamin K2 from cheeses is almost 100% (vitamin K from broccoli is only 5-20%)7.

We have taken the K2 content of cheeses from the latest analysis (2018) study into the Vitamin K2 content of cheese8, and a previous study from 20129.

How much do I need?

It is generally agreed that more research is required to arrive at an optimum daily intake of long chain vitamin K2, to reduce the risk of heart disease, type 2 diabetes and to improve bone health.

In the light of this we would recommend an intake for vitamin K2 of 15 micrograms per day for children and adults, due to the high availability of the K2 in cheeses. We would also recommend a higher than RDA intake of vitamin K1. Premium members can set their own target amounts and check how much of this can be fulfilled by the ingredients at the bottom of this page.
Review date: 2/9/2022
Next review date: 2/9/2023
Vitamin K2 nutritional information

Top 6 ingredients for Vitamin K2 taking into account portion size and cooking retention factors

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Natto nutritional information


117.84µg = No RDA/RI available
Jarlsberg cheese nutritional information

Jarlsberg cheese

20.4µg = No RDA/RI available
Gouda nutritional information


14µg = No RDA/RI available
Stilton nutritional information


12µg = No RDA/RI available
Camembert nutritional information


12µg = No RDA/RI available
Swiss Emmental cheese nutritional information

Swiss Emmental cheese

11.2µg = No RDA/RI available