![]() Food levels of Vitamin K2 aren’t well understood and there may be more or less K2 in each of these food sources. *Keep in mind, some of these measurements are estimates. 2-3 slices of organic beef or lamb liver.6-12oz serves chicken leg and thigh meat.3-4 tablespoons of grass raised butter or ghee.2/3oz of chicken, duck or goose liver pate.So choose your preferred foods below, making sure you’re getting a mix of MK-4 and MK-7 vitamin K2 in your diet. What are the best food sources of Vitamin K2?Ĭurrently, there’s no overdose measure for Vitamin K2 and you’re highly unlikely to overdose from nutritional sources. Orlistat – a weight-loss drug (Alli) which reduces absorption of fat-soluble vitamins, including vitamin K.Even if you’re getting enough from your diet, your levels in the body could still be low. If you take these medications, they make increase your risk of vitamin K2 deficiency. Magnesium ( read more here about magnesium)Ĭertain medications deplete K2 or inhibit its absorption:.The other main support factors for the fat-soluble vitamin system are: The total fat content of the meal is what is important, so the more natural fats within the foods, the less you have to add. Notably, many of the foods richest in K2 like cheese, meat, and egg yolks are themselves rich in fat. While trans-fat consumption is now reducing, this has been a factor in our diets. It’s likely that polyunsaturated vegetable oils (seed oils) don’t allow proper absorption of vitamin K2 in the digestive system.įor best absorption, fat should be low in polyunsaturated fatty acids, which means that butter and other animal fats, tropical oils, olive oil and avocado oil are best.Ĭomparatively, soybean oil, canola oil, the regular varieties of sunflower and safflower oil, grape seed oil, and most other oils derived from nuts and seeds are much less helpful for K2 absorption. The two main factors are the fat-soluble vitamins A and D.īut… Vitamins A and D also require the fat-soluble nutrient support factors.Ĭonsumption of trans fats blocks the action of K2. To receive the health benefits of vitamin K2, your body needs other factors. Vitamin K2 needs to be consumed with a host of other nutrients. Today we eat far less fermented food rich in Vitamin K2. One dozen eggs a day from caged hens won’t supply enough K2 for your daily requirement, whereas two to four eggs a day from pasture-raised hens may provide adequate K2.Įgg yolk from The Netherlands is reported to have twice as much K2 as egg yolk from the United States.įermented foods also provide a different form of vitamin K2, however it needs to be cultured properly and then stored in a refrigerator, not pasteurized or contaminated. This means they don’t convert it to Vitamin K2, so in turn, we don’t receive it from products produced by these animals.īut even when cows are fed hay, eating dead hay may not produce K2 rich dairy products. ![]() If dairy cattle feed on grain or soy, they do not get the K1 from the grass. Levels of Vitamin K2 in foods will vary depending on how they’re treated or prepared.Īnimal products need to come from animals that were pasture raised. Vitamin K2 levels in food are preparation-dependent. K2 is contained in a certain set of foods that people are less aware of. While Vitamin K1 is easier to consume (relatively), if you don’t consciously try to eat K2 rich foods, you’re likely not eating enough. You don’t accidentally eat vitamin K2 very often. This is because Vitamin K2 is a very difficult nutrient to get in enough of from your diet. To get enough Vitamin K2 in your diet, you need to plan carefully. The yellow/orange hue of egg-yolk is a food source of vitamin K2 How to Get Enough Vitamin K2 in your Diet
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |