Vitamin K2

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Vitamin K2

Vitamin K comes in two forms — K1 and K2. 

K1 is found in leafy greens, like spinach and iceberg lettuce, as well as broccoli and canola and soy oils. 

K2 shows up in inflammatory, artery-clogging foods like high-fat dairy from grass-fed cows, egg yolks and organ meats. It’s also in gut-loving foods like sauerkraut, natto and miso.

Your body can use gut bacteria to partially convert K1 to K2, but it doesn’t amount to much since K1 from food is poorly absorbed. The National Institutes of Health’s Office of Dietary Supplements explains that the body absorbs only 4% to 17% as much K1 from spinach as it does from a tablet.

Vitamin K2 supplements — taken with vitamin D — can help you get what you need (after checking with your doc, since vitamin K can affect blood clotting). Doctors believe adequate amounts of K2 can help prevent heart valve disease and atherosclerosis. The Food and Nutrition Board says “no adverse effects associated with vitamin K consumption from food or supplements have been reported

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