Vitamin K2 is an essential nutrient that plays a vital role in maintaining overall health. It is necessary for the synthesis of certain proteins that help regulate calcium and contribute to maintaining healthy bones, arteries, and other tissues.

In this article, we will explore the importance of vitamin K2 in the body, how much we need, sources of vitamin K2, health benefits, vitamin K2 supplements, vitamin K2 rich recipes, and its role in your diet plan.

The Importance of Vitamin K2 in the Body and How Much We Need

Vitamin K2 is a fat-soluble vitamin that belongs to the family of compounds known as menaquinones. It is involved in several processes in the body, including blood clotting, bone metabolism, and preventing arterial calcification.

The recommended daily intake of vitamin K2 varies by age and gender. For adults aged 19 and above, the recommended daily intake of vitamin K2 is 90-120 mcg per day.

Sources of Vitamin K2

Vitamin K2 is present in various food sources, including animal-based and plant-based foods. The amount of vitamin K2 varies significantly based on the type of food and its origin.

Animal-based foods like liver, egg yolks, and dairy products are some of the richest sources of vitamin K2. Meat, poultry, and fermented foods such as natto and cheese are also good sources of vitamin K2. Plant-based sources like fermented soybean products and certain vegetables like broccoli and spinach also contain small amounts of vitamin K2.

The Recommended Daily Intake of Vitamin K2

The recommended daily intake of vitamin K2 varies based on several factors, including age, sex, and health status. Infants, children, pregnant women, and individuals with certain medical conditions may have different vitamin K2 requirements.

Factors that can affect vitamin K2 requirements include certain medications like antibiotics and anticoagulants, as well as health conditions that affect fat absorption or metabolism.

To ensure adequate vitamin K2 intake, individuals should consume a balanced diet that includes a variety of vitamin K2-rich foods.

Health Benefits of Vitamin K2

Vitamin K2 has several health benefits, including:

Benefits for Bone Health

Vitamin K2 is essential for maintaining healthy bones. It helps regulate bone mineralization and prevents the breakdown of bone tissue.

Effects on Blood Clotting

Vitamin K2 plays a crucial role in blood clotting. It is necessary for the activation of clotting factors that help prevent excessive bleeding.

Effects on Arterial Calcification

Vitamin K2 helps prevent arterial calcification, which is the buildup of calcium in the arteries. This process is a precursor to the development of cardiovascular disease, which is a leading cause of death worldwide.

Vitamin K2 Supplements

Vitamin K2 supplements are available in different forms, including capsules, liquid, and powder. The efficacy of vitamin K2 supplements varies based on the dose, type of supplement, and the individual’s health status.

It is important to follow the recommended dosage and consult a healthcare provider before starting a vitamin K2 supplement regimen. Possible side effects of vitamin K2 supplements include allergies, gastrointestinal discomfort, and interactions with certain medications.

Vitamin K2 Rich Recipes

Here are some easy-to-make vitamin K2 rich recipes:

Natto Salad


  • 1 pack of natto
  • 1 cup of chopped lettuce
  • 1/2 cup of sliced cucumber
  • 1 tablespoon of chopped green onions
  • 1 tablespoon of sesame oil
  • 1 tablespoon of rice vinegar
  • 1 teaspoon of soy sauce
  • 1 teaspoon of honey
  • 1 teaspoon of grated ginger


  1. Prepare natto according to package instructions.
  2. Combine the lettuce, cucumber, and green onions in a bowl.
  3. In a separate bowl, whisk together the sesame oil, rice vinegar, soy sauce, honey, and ginger.
  4. Pour the dressing over the salad and toss to combine.
  5. Add the natto on top of the salad and serve.

Salmon and Broccoli Stir Fry


  • 1 salmon fillet, cut into pieces
  • 1 cup of chopped broccoli florets
  • 1/2 cup of sliced bell peppers
  • 1/2 cup of sliced onions
  • 1 tablespoon of coconut oil
  • 1 tablespoon of soy sauce
  • 1 tablespoon of honey
  • 1 teaspoon of grated ginger
  • 1 garlic clove, minced


  1. Heat the coconut oil in a skillet over medium-high heat.
  2. Add the onions and bell peppers and cook until tender.
  3. Add the salmon and cook until browned on both sides.
  4. Add the broccoli and cook until tender.
  5. In a separate bowl, whisk together the soy sauce, honey, ginger, and garlic.
  6. Pour the sauce over the salmon and vegetables and toss to combine.
  7. Remove from heat and serve.

The Role of Vitamin K2 in Your Diet Plan

Vitamin K2 is an essential nutrient that should be included in a healthy, balanced diet plan. It is important to eat a variety of vitamin K2-rich foods to meet your daily requirements and maintain overall health.

It is also important to speak with a healthcare provider before starting a vitamin K2 supplement regimen, especially if you are taking medications or have underlying health conditions.


Vitamin K2 is an essential nutrient that plays a vital role in maintaining overall health. Meeting the daily recommended intake of vitamin K2 is crucial for maintaining bone health, preventing cardiovascular disease, and regulating blood clotting.

Incorporating vitamin K2-rich foods into your diet plan and speaking with a healthcare provider about supplement use can help ensure that you are getting adequate vitamin K2 intake and maintaining optimal health.

By Riddle Reviewer

Hi, I'm Riddle Reviewer. I curate fascinating insights across fields in this blog, hoping to illuminate and inspire. Join me on this journey of discovery as we explore the wonders of the world together.

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