3. What’s the difference between vitamin K1 and K2?
While they are related, there are many differences between vitamin K1 and vitamin K2. T heir chemical structure, the function they have in the body and how they are metabolised are different.
In addition, the food sources they can be found in are different. Vitamin K1 is found in plant based foods whereas vitamin K2 is commonly found in dairy and meat sources. After absorption Vitamin K1 is stored in the liver, and used to make clotting factors.
However, vitamin K2 is packaged into lipoproteins and released into the bloodstream, where it then travels to the bones.
4. Vitamin K1 and K2 Foods
Our bodies produce about half of the required intake of vitamin K naturally through intestinal bacteria. We need to supplement this through diet to ensure the recommended daily requirement.
Vitamin K1 is found in
green leafy vegetables such as spinach, broccoli, Brussels sprouts, Swiss chard and kale.
Vitamin K2 is primarily bacterial in origin and found in animal-based foods, such as cheese, cheese curd, fermented foods, egg yolk, whole milk, and in particular Natto (a traditional Japanese fermented soy bean food). In addition, it is found in fatty meats and liver.
For maximum benefits and to increase absorption, it is recommended to cook foods high in vitamin K in fat or oil as they are fat-soluble.