Foods Containing Vitamin K2: The Overlooked Nutrient for Bone and Heart Health

Most of us know the importance of calcium and vitamin D for strong bones and overall wellbeing. But there’s another essential nutrient quietly working behind the scenes Vitamin K2.

It’s often overlooked, yet it plays a crucial role in how your body uses calcium. Without enough of it, calcium can end up in the wrong places — like your arteries — instead of strengthening your bones.

If you’ve been doing everything right (taking calcium, getting your vitamin D, eating well) but still feel your bone density or heart health could be better, Vitamin K2 might be the missing piece of your puzzle.

Vitamins D3 + K2

 

What Is Vitamin K2 and Why Is It Important?

Vitamin K comes in two main forms: K1 (from leafy greens) and K2, found in certain animal and fermented foods.

• K1 helps with blood clotting.
• K2 supports bone and heart health — and it’s the form most people don’t get enough of.

Here’s how it works:

• Vitamin D3 helps your body absorb calcium.
• Calcium strengthens bones and teeth.
• Vitamin K2 ensures calcium goes to your bones — not your arteries.

Without enough K2, calcium can build up where you don’t want it, contributing to arterial stiffness and weaker bones over time.
That’s why D3 + K2 work best as a team — they balance and support each other for optimal results.

Why Most People Are Low in Vitamin K2

Modern diets simply don’t include much K2. Unless you’re eating fermented soybeans or liver weekly (and let’s be honest — most of us aren’t), your intake is probably low.

Common reasons for deficiency:

• Found mostly in animal-based and fermented foods — not plants.
• Low-fat diets reduce absorption (K2 is fat-soluble).
• Ageing and gut health issues affect how well your body processes it.

That’s why, even with a balanced diet, many people benefit from adding a Vitamin K2 supplement especially when paired with D3 for absorption and calcium control.

Top Foods Containing Vitamin K2

If you’d like to get more K2 from food, here’s your go-to list of vitamin K2-rich foods:

1. Natto (Fermented Soybeans) — The richest natural source of Vitamin K2 (MK-7 form). Incredibly potent — though an acquired taste!
2. Hard Cheeses (Gouda, Edam, Cheddar) — Delicious and rich in K2 thanks to fermentation — the longer they’re aged, the higher the content.
3. Egg Yolks — Choose free-range or pasture-raised eggs — their yolks contain valuable MK-4.
4. Liver and Organ Meats — Nutrient-dense and naturally high in K2 — even small servings boost intake.
5. Fermented Dairy (Yoghurt, Kefir, Butter) — Full-fat versions from grass-fed cows add small but meaningful amounts of K2.
6. Chicken and Duck (Dark Meat) — Provide MK-4, easily absorbed and effective in smaller doses.

Why Supplementing with K2 + D3 Makes Sense

Even if you eat K2-rich foods, it’s hard to get enough daily — which is why a D3 + K2 supplement makes sense.

Our Vitamins D3 + K2 formula combines both nutrients for complete calcium support.

Here’s why it works:

• Vitamin D3 helps your body absorb calcium efficiently.
• Vitamin K2 (as MK-7) directs that calcium into bones and teeth — not arteries.
• The MK-7 form stays in your bloodstream longer for sustained support.

Together, they’re a simple, science-backed duo for stronger bones, a healthier heart, and better overall wellbeing.

How to Take Vitamin K2 for Best Results

Make the most of your supplement with these quick tips:

• Take with a meal containing healthy fats — K2 is fat-soluble.
• Be consistent — daily use builds long-term benefits.
• Pair with weight-bearing exercise (walking, Pilates, resistance training).
• Ensure adequate magnesium — it activates vitamin D3 for calcium balance.
• If you’re on blood-thinning medication, consult your doctor before supplementing.

Final Thoughts

Vitamin K2 might not get the same spotlight as calcium or vitamin D, but it’s the missing link that helps both nutrients do their jobs properly.

It keeps calcium where it belongs — in your bones — while keeping arteries clear and flexible.

Start by adding more natural K2 sources to your diet, and for guaranteed daily support, try Vitamins D3 + K2 from Nature’s Help.

It’s a small daily habit with powerful, long-term rewards — stronger bones, a healthier heart, and lasting vitality.

FAQs

1. What’s the difference between Vitamin K1 and K2?
K1 supports normal blood clotting, while K2 helps move calcium into bones and keep arteries clear.

2. How much Vitamin K2 do I need daily?
Most studies suggest 90–120 µg of MK-7 is effective for adults.

3. Can I take Vitamin K2 with calcium and vitamin D?
Yes — K2 and D3 work synergistically to ensure calcium is absorbed and directed to your bones.

4. Is Vitamin K2 safe for everyone?
Generally yes, but people on blood thinners should check with their healthcare provider.

5. Which foods have the most Vitamin K2?
Natto, aged cheeses, liver, egg yolks, and fermented dairy are the richest sources.

About the Author

This article was written by Kirsty Strowger,

Founder of Turmeric Australia and Nature’s Help — two of Australia’s most trusted natural health e-commerce brands.

With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women’s wellness.

For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.