Maintaining optimal health, especially strong bones and healthy teeth, involves more than just calcium and vitamin D. Vitamin K2, a lesser-known but equally crucial nutrient, plays a vital role in directing calcium to where it’s needed most and away from where it could cause harm. Understanding What Foods Have K2 and incorporating them into your diet is essential for overall well-being.
The importance of diet in overall health, including dental health, was highlighted by pioneering dentist Weston Price in the 1930s. His global studies revealed that traditional diets, rich in a mysterious “Activator X,” were associated with remarkable health outcomes, including near absence of tooth decay and chronic diseases. Modern research strongly suggests that “Activator X” was primarily Vitamin K2. Today, we recognize vitamin K2 as a critical nutrient, working synergistically with vitamins A and D to support numerous bodily functions.
What is Vitamin K2 and Why is it Important?
Vitamin K2 is a fat-soluble vitamin, distinct from vitamin K1, and plays a unique role in calcium metabolism. While vitamin K1 is primarily involved in blood clotting, vitamin K2 is crucial for activating proteins that regulate where calcium goes in your body.
Initially, vitamin K2 was thought to be just another form of vitamin K. However, groundbreaking research in the 1970s identified osteocalcin, a protein dependent on vitamin K2, responsible for pulling calcium from the bloodstream and depositing it into bones and teeth. Without sufficient vitamin K2, osteocalcin remains inactive, hindering proper calcium utilization even when vitamin D levels are adequate.
Dr. Kate Rheaume-Bleue, a naturopathic doctor and author of Vitamin K2 and the Calcium Paradox, aptly describes vitamin K2’s function: “Vitamin K2 funnels calcium into bones to strengthen mineral density and fight fractures while it prevents and even removes dangerous arterial calcification. Along the way it has beneficial effects for almost every major health concern of our time, including diabetes, cancer, Alzheimer’s disease, infertility, tooth decay and growing healthy children.”
Vitamin D facilitates calcium absorption from the gut, but vitamin K2, through proteins like matrix gla protein (MGP) and osteocalcin, directs this calcium to the right places – bones and teeth – and away from soft tissues like arteries. This targeted calcium delivery is paramount for preventing arterial calcification and promoting bone and dental health.
Despite its critical role, vitamin K2 deficiency is widespread in modern societies. This is largely due to insufficient intake of vitamin K2 foods. While our gut bacteria can produce some K2, the conversion of vitamin K1 to K2 in humans is inefficient, especially in individuals with compromised gut health. Animals like cows and chickens, on the other hand, efficiently convert vitamin K1 from grass and leafy greens into K2, making animal products from pasture-raised animals excellent sources of this nutrient.
While synthetic forms like MK4 exist, naturally occurring forms, particularly MK7, and food sources are generally preferred. MK7 has a longer half-life and is more effective at raising and maintaining K2 levels in the body. MK4, though also beneficial, is readily available from certain animal products, making MK7 supplementation and focusing on MK7 rich foods a practical strategy.
Health Benefits of Vitamin K2 Rich Foods
Incorporating vitamin K2 foods into your diet can significantly benefit your health, particularly in the following areas:
1. Strengthens Teeth by Building Dentin
Vitamin K2 activates osteocalcin, which in turn stimulates the growth of new dentin, the layer of calcified tissue beneath tooth enamel. This process, working synergistically with vitamins A and D, leads to stronger teeth and reduced cavity formation. Adequate vitamin K2 intake is crucial for tooth remineralization and preventing dental issues.
2. Slows Down Tooth and Bone Degradation
By directing calcium to bones and teeth and away from soft tissues, vitamin K2 plays a vital role in maintaining bone and dental density. Experts believe that sufficient K2 intake can slow down age-related bone and tooth loss and even increase bone mass, promoting long-term skeletal and dental health.
3. Supports Proper Facial Structure Development
Weston Price observed a link between traditional diets rich in “Activator X” (vitamin K2) and well-developed facial structures. He noted that individuals exposed to Western diets, presumably lower in K2, exhibited milder forms of facial structure issues. Vitamin K2 is believed to be essential for craniofacial development, potentially influencing the need for orthodontics and ensuring healthy jaw and facial bone growth.
4. Combats Cavity-Causing Bacteria
Salivary glands are a significant storage site for vitamin K2 in the body. Price’s experiments showed that butter oil, rich in “Activator X” (vitamin K2), could dramatically reduce oral bacteria. By supporting a balanced oral microbiome and reducing harmful bacteria, vitamin K2 contributes to cavity prevention. Maintaining adequate K2 levels through diet can be a crucial strategy for oral health, even beyond conventional hygiene practices.
5. Promotes Overall Body Health
The benefits of vitamin K2 extend far beyond oral health. Research has linked vitamin K2 to the prevention and management of numerous chronic conditions, including:
- Heart Disease: Vitamin K2 is unique in its ability to not only protect against heart disease but also potentially reverse arterial plaque buildup.
- Osteoporosis: K2 is well-documented for its role in improving bone density and reducing fracture risk.
- Alzheimer’s Disease: Studies suggest a potential role for vitamin K2 in protecting against neurodegenerative conditions.
- Diabetes: Research indicates that vitamin K2 may improve insulin sensitivity and glucose metabolism.
- Varicose Veins and Thrombosis: Vitamin K2 may contribute to vascular health and reduce the risk of blood clots.
- Rheumatoid Arthritis: Some studies suggest K2 may have anti-inflammatory effects beneficial for arthritis.
- Cancer: Emerging research is exploring the potential anti-cancer properties of vitamin K2 in various cancer types.
- Kidney Disease: K2 may play a protective role in kidney health.
- Infertility: Vitamin K2 is being investigated for its potential role in reproductive health.
Recognizing Vitamin K2 Deficiency
While direct K2 blood tests are not routinely available, certain signs and symptoms can indicate a potential vitamin K2 deficiency:
- Vegan diet without natto or other K2 sources: Plant-based diets can be low in readily available K2 if not carefully planned.
- Arterial plaque buildup: Calcification of arteries can be a sign of inadequate K2 to direct calcium properly.
- Kidney stones: Though complex, calcium regulation issues can be linked to K2 deficiency.
- Frequent cavities: Poor dentin formation and weakened teeth can be a consequence of low K2.
- Childhood braces: Facial structure development issues potentially linked to K2 deficiency may contribute to orthodontic needs.
- Insulin resistance: Emerging research links K2 to glucose metabolism.
- Bone fractures: Weak bones and increased fracture risk are classic signs of poor calcium utilization.
- Varicose veins: Vascular health issues can be related to K2’s role in calcium regulation.
If you experience these symptoms or fall into risk categories, increasing your intake of vitamin K2 foods and considering MK7 supplementation can be beneficial. Importantly, vitamin K2 is considered safe with no known upper limit, making dietary and supplemental increases generally low-risk and potentially high-reward.
Top Foods High in Vitamin K2
To boost your vitamin K2 levels and reap its health benefits, prioritize incorporating these top vitamin K2 foods into your diet. The following list provides micrograms of K2 per 3.5-ounce serving:
-
Natto (Fermented Soybeans) – 1103.4 mcg: Natto is the undisputed king of vitamin K2 foods, particularly in the MK-7 form. This traditional Japanese food, while having a strong flavor and sticky texture that may be an acquired taste, is a powerhouse of K2. For vegans, natto is virtually the only significant food source of vitamin K2.
-
Goose Liver Pate – 369 mcg: Liver, especially from goose, is an exceptional source of vitamin K2. Pate form makes it more palatable for some. Organ meats, in general, are nutrient-dense and provide substantial amounts of K2.
-
Hard Cheeses – 76.3 mcg: Hard cheeses like aged cheddar, gouda, and Swiss are good sources of vitamin K2, primarily in the MK-4 form produced by bacteria during fermentation.
-
Soft Cheeses – 56.5 mcg: Softer cheeses such as brie and blue cheese also contain vitamin K2, though slightly less than hard cheeses. The fermentation process in cheese production contributes to K2 content.
-
Goose Leg – 31 mcg: Goose meat, particularly the leg, provides a significant amount of vitamin K2. Darker poultry meats tend to be richer in K2 than white meat.
-
Egg Yolk – 15.5 mcg: Egg yolks, especially from pasture-raised chickens, are a readily accessible source of vitamin K2. The K2 content is significantly higher in eggs from chickens raised on grass and allowed to roam freely.
-
Butter (Grass-fed) – 15 mcg: Butter from grass-fed cows is a good source of vitamin K2. Grass-feeding enhances the vitamin content of dairy products, including K2.
-
Chicken Liver (Raw) – 14.1 mcg: Raw chicken liver, similar to goose liver, is a concentrated source of vitamin K2.
-
Chicken Liver (Pan-Fried) – 12.6 mcg: Cooked chicken liver retains a good portion of its vitamin K2 content.
-
Cheddar Cheese – 10.2 mcg: Cheddar cheese, a widely consumed cheese, offers a decent amount of vitamin K2.
It’s crucial to note that the vitamin K2 content in animal products is heavily influenced by the animal’s diet. Animals raised in factory farms and fed primarily grains have significantly lower K2 levels compared to pasture-raised animals that consume grass and green plants, which are rich in vitamin K1, the precursor to K2. Therefore, choosing grass-fed meat, dairy, and pasture-raised eggs is essential for maximizing your vitamin K2 intake from food sources.
For vegans, natto remains the primary whole food source of vitamin K2. While challenging to find and with a distinctive taste, even occasional consumption of natto can contribute to overall K2 levels. For those who find natto unpalatable or unavailable, MK7 supplements are a highly effective alternative.
Vitamin K2 supplements, particularly MK7, are readily available and generally recommended in dosages of 90-120 micrograms per day. MK7’s longer half-life makes it convenient for once-daily supplementation. Importantly, unlike vitamin K1, vitamin K2, especially MK7, does not interfere with medications like warfarin at typical supplemental doses, and may even help mitigate some of warfarin’s side effects.
Delicious Ways to Incorporate Vitamin K2 Foods
Making vitamin K2 foods a regular part of your diet can be enjoyable and easy. Here are some recipe ideas inspired by the original article to get you started:
Warm Smoked Gouda and Spinach Dip: Cheese dips are a crowd-pleasing way to enjoy K2-rich cheeses like gouda. This recipe combines smoked gouda with spinach for a flavorful and nutritious dip. Use grass-fed butter and whole milk to enhance the nutrient profile. Serve with vegetables like carrots and celery, or apple slices for a kid-friendly snack. Goat gouda is an especially good choice as goats are often raised on vitamin K-rich grass.
Poached Eggs: Pasture-raised eggs are a versatile and delicious source of vitamin K2. Poaching eggs is a gentle cooking method that preserves nutrients. Runny yolks are packed with vitamins and healthy fats. Encourage children to eat egg yolks by mixing them into mashed vegetables or serving alongside avocado or sautéed greens. Scrambled or hard-boiled eggs are also beneficial, though poached yolks offer unique nutritional advantages.
Spiced Cinnamon Buttered Popcorn: Upgrade your popcorn with grass-fed butter and spices like cinnamon and turmeric for a flavorful and K2-rich treat. This recipe provides a fun way to incorporate grass-fed butter into your diet while avoiding unhealthy microwave popcorn. Experiment with different spices to expand your palate and add to the diversity of your gut microbiome.
Final Thoughts on What Foods Have K2
Prioritizing healthy teeth and overall well-being requires a holistic approach, and vitamin K2 is a cornerstone nutrient. Building upon the research of Weston Price and modern scientific advancements, we now understand the crucial role of vitamin K2 in calcium utilization, bone health, dental health, and beyond.
Vitamin K2, in synergy with vitamins D3 and A, is essential for building strong dentin, slowing tooth and bone degradation, supporting proper facial development, and promoting a healthy oral microbiome. Its benefits extend to preventing chronic diseases and supporting overall health.
By incorporating vitamin K2 foods like natto, liver, cheeses, egg yolks, and grass-fed butter into your diet and considering MK7 supplementation, you can ensure adequate intake of this vital nutrient and pave the way for improved dental and overall health. Focus on nutrient-dense, whole foods, and choose pasture-raised and grass-fed options whenever possible to maximize your vitamin K2 consumption and unlock its full health-promoting potential.
