Vitamin K2 is a fat-soluble vitamin that plays a crucial role in bone health, heart health, and cancer prevention. It works by activating proteins that regulate calcium metabolism and prevent calcification of soft tissues. The recommended daily intake of vitamin K2 for adults is not well established, but some experts suggest 45-90 micrograms (mcg) per day.
However, getting enough vitamin K2 can be challenging for vegetarians, who avoid animal products that are the main sources of this vitamin. In fact, studies have shown that vegetarians have lower levels of vitamin K2 than omnivores and may be at higher risk of osteoporosis and cardiovascular disease.
Fortunately, there are ways to meet your vitamin K2 needs on a vegetarian diet. Here are some of the best sources of vitamin K2 for vegetarians:
- Fermented foods. These are foods that have been transformed by bacteria or yeast into products with different flavors, textures, and nutrients. Fermented foods are a great source of vitamin K2 because the bacteria produce this vitamin during the fermentation process. Some examples of fermented foods that contain vitamin K2 are natto (a Japanese dish made from fermented soybeans), tempeh (a fermented soybean cake), sauerkraut (fermented cabbage), kombucha (fermented tea), and certain kinds of cheese, such as Brie, Camembert, and Gouda¹³. You can enjoy these foods as snacks, condiments, or ingredients in your dishes.
- Dairy products. These are foods that come from the milk of animals, such as cows, goats, or sheep. Dairy products are a good source of vitamin K2 because they contain bacteria that produce this vitamin during the ripening process. Some examples of dairy products that contain vitamin K2 are yogurt, kefir (a fermented milk drink), butter, and cheese¹³. You can have these foods as part of your breakfast, dessert, or snack.
- Leafy greens. These are vegetables that have green leaves and stems, such as kale, spinach, Swiss chard, collard greens, and broccoli. Leafy greens are a good source of vitamin K1 (phylloquinone), which is another form of vitamin K that is involved in blood clotting. However, some leafy greens may also contain small amounts of vitamin K2 (menaquinone), especially if they are grown in soil that has bacteria that produce this vitamin.
(1) Vitamin K2: The Most Important Yet Underrated Vitamin for Your Heart and Bones - PlenteousVeg. https://plenteousveg.com/vitamin-k2/ Accessed 3/22/2023.
(2) 8 Foods High in Vitamin K2 and Why You Need It - WebMD. https://www.webmd.com/diet/foods-high-in-vitamin-k2 Accessed 3/22/2023.
(3) Why Vegans Need To Be Careful Of Their Vitamin K2 Intake. https://organicvegansuperfoods.com/why-vegans-need-to-be-careful-of-their-vitamin-k2-intake/ Accessed 3/22/2023.