Vitamin K2: Sources, Benefits, and Precautions

Vitamin K is one of the most essential vitamins that our body needs. Vitamin K exists in two forms: vitamin K1 and vitamin K2. Vitamin K2 is found in animal-based foods and is responsible for blood clotting and improving and maintaining bone health.

In this article, we will provide answers to all your questions regarding vitamin K2. What are the food sources of vitamin K2? How does it help the human body? And many more, so stay tuned.

What are the sources for vitamin K2?

Vitamin K2 is one of the forms of vitamin K. Vitamin K2 is found in animal-based foods like cheese and meat and is also present in fermented foods. Whereas vitamin K1 is present in vegetables like spinach, sprouts, Brussels sprouts, broccoli, lettuce, blueberries, and kale.

Vitamin K2 is found in fewer foods as compared to vitamin K1. Vitamin K2 is mainly present in dairy products like cheese, yoghurt, fermented milk, and animal products like liver, pork, fatty fish, and eggs.

Vitamin K2 is only animal-based, as it does not occur naturally and is created by bacteria.

The amount of vitamin K2 present in a particular food depends on how much bacteria is present and how much vitamin K2 is created by those bacteria.

Healthy choices for vitamin K2 are chicken breast, fermented soya (a Japanese dish), natto (fermented cabbage), and fermented milk.


Moderately healthy choices for vitamin K2 are egg yolks, blue cheese and chicken liver. These sources contain good amount of vitamin K2 but are also high in calories.

 Is vitamin K2 dangerous?

There has been no study that says vitamin K2 is dangerous for the human body.

As vitamin K2 is present in animal-based products like dairy products cheese, butter and meat products like fatty fish, chicken breast, so it is advisable to consume these products in moderate quantity.

Some of these foods are high in calories or saturated fats and cholesterol and are not good for hearth health.

People who are on blood thinning medications should not consume food which is rich in vitamin K2 as it may result in blood clots. 

What are symptoms of vitamin K2 deficiency?

Vitamin K2 is a form of vitamin K, and its deficiency symptoms are no different from the deficiency symptoms of vitamin K. Most adults get enough vitamin K from foods, and there are very few chances of vitamin K deficiency in adults.

Lack of vitamin K consumption may result in low bone density or weaker bones. A deficiency of vitamin K in the body can also impact its capability to heal wounds and result in excessive bleeding from cuts and bruises.

It is seen that vitamin K deficiency in kids and adults may result in bleeding of gums and teeth.

Are there any side effects of vitamin k2?

If you are taking vitamin K2 supplements appropriately as per the dosage mentioned on the packaging, there should not be any side effects. Please read the dosage directions carefully before consuming any vitamin K2 supplement.

There are no known side effects if you consume vitamin K2 via food, but if you are on any blood-thinning medications, it is suggested that you not consume a high quantity of foods rich in vitamin K2.

What is vitamin K2 and D3 used for?

Vitamin K2 and D3 together contribute to bone health. Vitamin D3 helps in calcium absorption, which is necessary for the development and maintenance of the bones, whereas vitamin K2 helps in delivering this calcium to the bones. Together, they work as a team.


Vitamin K2 is mostly present in animal-based foods like dairy products, meat, eggs, and fermented foods like fermented cabbage and soya. Healthy options for vitamin K2 are fermented milk, chicken breast, and natto (fermented cabbage), as they are good sources of K2 and not high in calories.

Vitamin D3 and K2 are essential as they work as a team and are responsible for the absorption and delivery of calcium to the bones, which hence supports bone development and health.

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