Vitamin K2 (MK-4) — Top Food Sources, Daily Requirements

A form of vitamin K2 found in animal products (meat, eggs, dairy). Supports bone and cardiovascular health.

No established daily requirement for this nutrient.

Top Foods Highest in Vitamin K2 (MK-4)

Amount per 100g serving. Values in µg per 100g.

Foods Highest in Vitamin K2 (MK-4) (Table)

#	Food	Per 100g	Group
1	Shortening, vegetable, household, composite	165 µg	Fats and Oils
2	Margarine, 80% fat, stick, includes regular and hydrogenated	104 µg	Fats and Oils
3	Margarine-like, margarine-butter blend, soybean oil and butt	72.3 µg	Fats and Oils
4	Snacks, popcorn, microwave, regular (butter) flavor, made wi	70.0 µg	Snacks
5	Cream substitute, powdered	68.2 µg	Dairy and Egg Products
6	Crackers, cheese, sandwich-type with cheese filling	64.3 µg	Baked Products
7	Pie Crust, Cookie-type, Chocolate, Ready Crust	64.1 µg	Baked Products
8	KFC, Popcorn Chicken	62.3 µg	Fast Foods
9	Pie crust, deep dish, frozen, baked, made with enriched flou	61.4 µg	Baked Products
10	BURGER KING, french fries	58.4 µg	Fast Foods
11	TACO BELL, Nachos	56.4 µg	Fast Foods
12	Margarine, regular, 80% fat, composite, tub, with salt	53.6 µg	Fats and Oils
13	Margarine, regular, 80% fat, composite, tub, with salt, with	53.6 µg	Fats and Oils
14	Pie crust, deep dish, frozen, unbaked, made with enriched fl	51.7 µg	Baked Products
15	McDONALD'S, french fries	48.6 µg	Fast Foods
16	Snacks, tortilla chips, unsalted, white corn	43.7 µg	Snacks
17	Snacks, tortilla chips, plain, white corn, salted	43.7 µg	Snacks
18	Fast foods, potato, french fried in vegetable oil	42.8 µg	Fast Foods
19	Crackers, standard snack-type, sandwich, with peanut butter	42.8 µg	Baked Products
20	Waffles, plain, frozen, ready -to-heat, toasted	35.5 µg	Baked Products

Health Effects of Vitamin K2 (MK-4)

Function

Vitamin K2 (MK-4) activates matrix Gla protein (preventing arterial calcification) and osteocalcin (binding calcium to bone). MK-4 is the most prevalent K2 form in animal tissues.

Deficiency Signs

Subclinical K2 insufficiency may contribute to both arterial calcification and reduced bone density. K2 deficiency is harder to detect than K1 deficiency.

Excess / Toxicity

No adverse effects reported from high K2 intake. No UL established specifically for K2 forms.

Absorption & Interactions

How It’s Absorbed

K2 forms are more lipophilic than K1, leading to longer circulating half-life and better tissue distribution. MK-4 has a short half-life (~6-8 hours); longer-chain MK-7 has a much longer half-life (~72 hours).

Key Interactions

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Vitamin D Enhancer

D and K2 are highly synergistic: vitamin D upregulates K2-dependent proteins (osteocalcin, MGP), but these proteins only function when activated by K2

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Calcium Enhancer

K2 directs calcium to bones and prevents soft tissue calcification; some researchers call K2 the 'calcium traffic director'

Other Vitamins

Frequently Asked Questions

How much Vitamin K2 (MK-4) do I need per day?

There is no established daily requirement for Vitamin K2 (MK-4).

Which food has the most Vitamin K2 (MK-4)?

The food highest in Vitamin K2 (MK-4) is Shortening, vegetable, household, composite with 165 µg per 100g.

What does Vitamin K2 (MK-4) do in the body?

A form of vitamin K2 found in animal products (meat, eggs, dairy). Supports bone and cardiovascular health.