How do I get vitamin k2 naturally—From a natural fermentation process or from chemical synthesis?

Vitamin k2 and its forms

There are key differences between natural and synthetic Vitamin K2, and here we explain how to get Vitamin K2 naturally from fermentation-derived sources and which option provides the greatest health benefits. Vitamin K has two forms: Vitamin K1, known for healthy blood clotting and found mainly in leafy greens, and Vitamin K2, found primarily in fermented foods and animal products. Vitamin K2 is crucial for bone, cardiovascular health, and healthy blood clotting in the body.

For product developers and brands in nutraceutical, pharmaceutical, and functional food and beverage markets, this overview explains why the natural, bioactive MK-7 form matters for clinically relevant bone and cardiovascular support.

Naturally fermented Vitamin K2 is produced by microorganisms such as Bacillus subtilis, which creates the highly effective MK-7 form. MK-7 activates the vitamin K-dependent protein (VKDP) osteocalcin, which helps bind calcium into bones, thus enhancing bone mineral density. Additionally, MK-7 protects heart health by activating the VKDP matrix Gla protein (MGP), helping stop calcium deposits in blood vessels and arteries, which improves blood flow and reduces cardiovascular risk.

Sources of vitamin k2

Foods are the main natural source of Vitamin K2, along with K2 supplements made through natural fermentation or chemical synthesis. Natural fermentation produces MK-7, a highly effective form of Vitamin K2. Obtaining sufficient Vitamin K2 from dietary sources can prove challenging. The top food source is natto, a fermented soybean dish and the richest source of Vitamin K2. Natto contains 150 micrograms of Vitamin K2 per tablespoon, but its flavor and texture can be an acquired taste, and it is less common in Western diets.

Egg yolks are a source of Vitamin K2, and one yolk can contain between 67 and 192 micrograms; pasture-raised egg yolks are generally higher in Vitamin K2 content than those from caged hens.

Chicken breast provides approximately 10 micrograms per 100 grams.

Chicken liver is a concentrated source, and liver and other organ meats also contain high concentrations of Vitamin K2.

Fermented vegetables such as fermented cabbage in sauerkraut provide 2.75 micrograms per half-cup, and these foods support gut health because they also contain probiotics.

Among dairy products, fermented dairy foods such as hard and aged cheeses contain Vitamin K2, with higher amounts often found in milk from grazing cows.

Therefore, supplementation is often recommended to meet daily needs and address Vitamin K2 deficiency, especially since a suggested daily intake is 10 to 45 micrograms.

Natural fermentation vs. synthesis

Vitamin K2 obtained through natural fermentation uses microorganisms like Bacillus subtilis, and recent research suggests this naturally fermented MK-7 may offer advantages over synthetic forms because Vitamin K2 has a longer half-life than Vitamin K1. In contrast, synthetic Vitamin K2 is created through chemical processes and often contains a higher proportion of the less effective cis isomer. This distinction matters for people comparing forms of Vitamin K in foods and supplements, though more studies are still needed to clarify some outcomes and guidance.

Isomeric purity of MK-7

MK-7 exists as trans- and cis- isomers, with the trans- form being the bioactive version (i.e., recognized by the body) essential for health benefits. High-quality MK-7 supplements from natural fermentation usually have over 99% isomeric purity, indicating a predominance of the trans- form. Synthetic MK-7 may have a higher percentage of cis– isomers, making natural fermentation a preferable method for obtaining effective Vitamin K2.