Sources of Vitamin K2
Vitamin K actually refers to a group of compounds, mainly split into two types: vitamin K1 and vitamin K2. Vitamin K1 comes from plants, while vitamin K2 is found mostly in animal products or made by certain types of bacteria. You can also get K2 from fermented foods and some kinds of cheese. Here are some of the top sources:
- Goose leg meat
- Cheddar cheese
- Egg yolks
- Ground beef
- Chicken meat
- Chicken liver
- Salmon
Benefits of Vitamin K2
Vitamin K2 offers a bunch of health perks, like:
- Improving heart and blood vessel health, especially for women after menopause. Studies show that long-term vitamin K2 use can have positive effects on heart health by reducing the risk of artery stiffening that comes with aging and by helping blood vessels stay flexible.
- Helping prevent bone fractures in women with osteoporosis after menopause. Research shows vitamin K2 can boost bone mineral density in the spine and help protect against fractures.
Recommended Vitamin K Intake
Here’s a quick look at the recommended daily amounts of vitamin K by age group:
| Age Group | Recommended Vitamin K (mcg/day) |
|---|---|
| Infants 0-6 months | 2.0 |
| Infants 7-12 months | 2.5 |
| Kids 1-3 years | 30 |
| Kids 4-8 years | 55 |
| Kids 9-13 years | 60 |
| Teens 14-18 years | 75 |
| Men 19+ years | 120 |
| Women 19+ years | 90 |
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