Maintaining strong, healthy teeth and preventing cavities is a multifaceted approach. While diligent brushing and flossing are essential, a diet that promotes remineralization and supports a balanced oral microbiome is paramount. At the heart of such a diet are Foods With K2, a vital nutrient often overlooked but critical for overall and dental health.
In 1939, the groundbreaking work of dentist Weston A. Price laid the foundation for preventive dental care as we know it today. Through extensive studies of indigenous cultures around the globe, Price observed that populations untouched by modern, Western lifestyles enjoyed remarkable longevity, minimal disease, and were virtually free from cavities and gum disease.
Price attributed these striking health differences to traditional diets, specifically their richness in a compound he termed “Activator X.” (1) Although the exact composition of “Activator X” remains debated, modern researchers strongly believe it was primarily vitamin K2, a fat-soluble vitamin with profound health benefits.
Understanding the crucial role of vitamin K2, especially its synergistic relationship with vitamins A and D3, is key to prioritizing its intake for optimal oral and dental health.
While our bodies can produce vitamin K2 in the gut, this conversion from vitamin K1 is often inefficient, particularly in individuals with compromised gut health. Conversely, animals like cows and chickens possess enzymes that readily convert dietary K1 from grass and leafy greens into K2.
Therefore, incorporating vitamin K2 rich foods, such as pastured (grass-fed) meats, into your diet is a highly effective strategy to maintain healthy K2 levels.
This article will explore the top foods with K2, empowering you to ensure you’re getting sufficient amounts of this essential nutrient to bolster your oral and dental well-being. But first, let’s delve deeper into the nature and benefits of vitamin K2.
What Exactly is Vitamin K2?
Vitamin K2 is a fat-soluble vitamin that our bodies synthesize in limited quantities through intestinal bacteria. The primary source of vitamin K2, however, should be dietary.
Initially, vitamin K2 was considered just another form of vitamin K1 with similar functions. However, in the 1970s, groundbreaking research by Harvard scientists revealed the distinct role of vitamin K2. This revelation stemmed from the discovery of osteocalcin, a vitamin K2-dependent protein vital for directing calcium from the bloodstream to our teeth and bones. (2) Crucially, osteocalcin cannot function without vitamin K2, even in the presence of vitamin K1.
Naturopathic doctor Kate Rheaume-Bleue, in her book Vitamin K2 and the Calcium Paradox, succinctly captures the essence of vitamin K2’s role: (3)
“Vitamin K2 funnels calcium into bones to strengthen mineral density and fight fractures while it prevents and even removes dangerous arterial calcification. Along the way it has beneficial effects for almost every major health concern of our time, including diabetes, cancer, Alzheimer’s disease, infertility, tooth decay and growing healthy children.”
Rheaume-Bleue’s principles, coupled with Weston A. Price’s findings and a growing body of contemporary research, underscore the critical importance of vitamin K2 for oral and dental health.
While vitamin D facilitates calcium absorption from the bloodstream, it lacks the ability to direct its deposition. This crucial directional role falls to matrix gla protein (MGP). Both MGP and osteocalcin, being K2-dependent proteins, identify calcium in soft tissues, including arteries, and redistribute it to teeth and bones where it’s needed.
Despite vitamin K2’s vital role, studies indicate that a significant portion of the modern population is deficient in this nutrient. (4) This deficiency largely stems from insufficient consumption of foods rich in vitamin K2.
Beyond food sources, vitamin K2 is available in synthetic and naturally occurring forms. MK4, a synthetic form, has been extensively studied. However, supplementation with MK4 isn’t ideal due to its short half-life, necessitating multiple daily doses for optimal benefit.
MK7, a naturally occurring form, boasts a longer half-life and is a preferred choice for K2 supplements. Furthermore, MK4 is readily obtainable from vitamin K2 foods like pastured poultry and eggs. (3)
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Vitamin K2 Foods: Powering Your Dental Health
Incorporating more vitamin K2 foods into your diet can significantly enhance your oral and dental health in several key ways:
1. Dentin Regeneration: Building Stronger Teeth from Within
Vitamin K2 plays a pivotal role in activating osteocalcin, which, in turn, stimulates the growth of new dentin – the mineralized tissue layer beneath the tooth enamel. (5) Working in synergy with vitamins A and D, this dentin regeneration contributes to reduced cavity formation. (6, 7, 8) By promoting dentin health, foods with K2 support the foundational strength of your teeth.
2. Slowing Down Tooth Degradation: Preserving Your Smile Over Time
Vitamin K2’s ability to direct calcium to teeth and bones, rather than allowing it to accumulate in soft tissues, is crucial for long-term dental health. Experts agree that adequate K2 intake can effectively slow down the age-related loss of tooth and bone mass. Remarkably, vitamin K2 has even been shown to increase bone mass. (9) Consuming foods with vitamin K2 is a proactive step in preserving your teeth’s structural integrity as you age.
3. Promoting Healthy Facial Structure: Foundation for a Confident Smile
As Weston Price meticulously documented, vitamin K2 is likely critical for the proper development of facial bones and structure. While severe maxillonasal dysplasia, or “Binder’s syndrome,” is rare, milder forms emerged in Price’s patients upon exposure to Western diets. (10, 1)
Echoing Price’s observations, a deficiency in maternal K2 intake may contribute to the increased prevalence of orthodontic interventions like braces. Rheaume-Bleue aptly states, “Ensuring activation of all the K2-dependent proteins might be the most important step we can take to safeguard the smiles of our children and grandchildren.” (3) Therefore, including foods high in vitamin K2 during pregnancy and childhood may play a crucial role in facial skeletal development.
4. Combating Cavity-Causing Bacteria: A Natural Defense for Oral Microbiome Balance
Salivary glands are a significant storage site for vitamin K2, ranking third after bones and the pancreas. (3) Price’s experiments demonstrated that butter oil, rich in Activator X (believed to be vitamin K2), could reduce oral bacteria by up to 95 percent, and in some instances, eliminate it entirely. (1)
This finding has significant implications for oral health. Disruptions in the oral microbiome are a major contributor to cavity formation. By helping to control harmful bacteria through sufficient K2 intake, foods with K2 may be a key factor in why Price’s subjects experienced such low cavity rates, even without modern dental hygiene practices.
5. Supporting Holistic Health: Mouth-Body Connection Amplified
The mouth-body connection is undeniable, and Price’s research powerfully validated this link. Unsurprisingly, vitamin K2’s benefits extend far beyond just teeth; it plays a supportive role in overall health and wellness throughout the body.
Research has linked vitamin K2 to the treatment and prevention of a wide array of conditions, including:
- Heart disease (Vitamin K2 stands out as the only nutrient capable of not only preventing heart disease but potentially reversing arterial plaque buildup). (11)
- Osteoporosis (12)
- Alzheimer’s disease (13)
- Diabetes (14)
- Varicose veins and thrombosis (4)
- Rheumatoid arthritis (15, 16)
- Cancer (17, 18, 19, 20, 21)
- Kidney disease (22)
- Infertility (4)
Recognizing Vitamin K2 Deficiency: Signs and Symptoms
While specific K2 blood tests aren’t widely available, certain common signs and symptoms may indicate a vitamin K2 deficiency.
These may include: (23)
- Following a vegan diet without consuming natto or other vitamin K2 foods.
- Experiencing plaque buildup in arteries.
- Developing kidney stones.
- Frequent cavity occurrence.
- History of needing braces during childhood.
- Insulin resistance.
- Frequent bone fractures.
- Varicose veins.
Although definitive K2 deficiency diagnosis requires specialized testing, increasing your intake of foods with vitamin K2 or considering supplementation is generally safe and beneficial. Unlike vitamin K1, there’s no established upper limit for K2 intake. Prioritizing nutrient-dense vitamin K2 foods can only contribute positively to your overall health.
Top Vitamin K2 Foods: Fueling Your Body with Essential Nutrients
Incorporating the following foods with vitamin K2 into your diet is an effective and delicious way to boost your K2 levels, support tooth remineralization, and prevent cavities. The following list highlights the richest sources of vitamin K2 per 3.5-ounce serving: (3)
- Natto—1103.4 micrograms: Fermented soybeans, a powerhouse of K2 and a key food source of K2 for vegans.
- Goose liver pate—369 micrograms: A rich and decadent source of vitamin K2.
- Hard cheeses—76.3 micrograms: Enjoy cheese as a tasty way to increase K2 intake.
- Soft cheeses—56.5 micrograms: Another delicious dairy option to boost your K2 levels.
- Goose leg—31 micrograms: Poultry, particularly goose, offers a good source of K2.
- Egg yolk—15.5 micrograms: Don’t skip the yolk! It’s a valuable source of vitamin K2.
- Butter—15 micrograms: Especially grass-fed butter, is a flavorful way to add K2 to your diet.
- Chicken liver (raw)—14.1 micrograms: Organ meats like liver are nutrient-dense, including K2.
- Chicken liver (pan-fried)—12.6 micrograms: Cooked chicken liver remains a good source of K2.
- Cheddar cheese—10.2 micrograms: A readily available cheese that contributes to your K2 intake.
A variety of foods rich in vitamin K2 are displayed, including hard and soft cheeses, pasture-raised eggs with vibrant yolks, and grass-fed butter, highlighting diverse dietary sources of this essential nutrient.
While meat and dairy are generally good sources of vitamin K2, products from factory-farmed animals contain significantly lower amounts. These animals lack exposure to chlorophyll-rich grass, reducing their K1 intake and consequently, K2 conversion.
Choosing grass-fed meat, eggs, and dairy, although potentially more expensive, is the most reliable way to ensure adequate K2 intake from food sources, minimizing the need for supplementation. Conventional sources often contain minimal K2.
For vegans seeking to increase K2 intake, natto stands out as the premier vegan food with K2. This fermented soy product, while possessing a distinctive taste and texture, offers substantial health benefits, even with infrequent consumption. Rheaume-Bleue suggests that eating natto even sparingly can yield noticeable positive health outcomes. (4)
Natto, however, can be an acquired taste and may be challenging to find in some regions.
Considering these factors, vitamin K2 supplementation may be a practical option. MK7 is a recommended form, requiring only a single daily dose in smaller quantities compared to MK4. Typical K2 supplement dosages range from 90-120 micrograms daily.
Importantly, for individuals on medications like warfarin, who generally need to manage vitamin K intake, vitamin K2 in MK7 form, up to 50 micrograms, has been shown to potentially mitigate medication side effects without compromising its effectiveness. (24) However, consulting with a healthcare professional is crucial before making any changes to supplement regimens, especially when taking medications.
Delicious Vitamin K2 Recipes to Try at Home
Ready to incorporate more vitamin K2 foods into your meals? Explore these three delicious and easy-to-prepare recipes:
[Print](https://askthedentist.com/top-vitamin-k2-foods/print/19042/)Warm Smoked Gouda and Spinach Dip
Print Recipe
A warm and inviting bowl of Smoked Gouda and Spinach Dip is presented, showcasing a creamy texture and golden-brown top, ideal for pairing with vegetables or bread.
Certain cheeses like gouda and brie are excellent foods with vitamin K2 due to the specific bacteria cultures used in their production. Natto, a Japanese fermented soybean dish, holds the highest K2 concentration among all foods. While adventurous eaters might try natto, this gouda dip offers a more familiar and kid-friendly way to ensure K2 intake. Goat gouda, in particular, is an exceptional choice as goats are often raised on vitamin K-rich grass diets, further enhancing the K2 content. This dip is perfect with celery, carrots, or apple slices.
- Author: Dr. Burhenne
- Prep Time: 7 minutes
- Cook Time: 8 minutes
- Total Time: 15 minutes
- Yield: 1 serving (small bowl)
Ingredients
Scale
- 2 tbsp Grass-fed Butter (divided)
- 1/4 cup Chopped Onion (or leek)
- 1 dash Black Pepper
- 1/2 cup Finely Chopped Spinach
- 1/2 cup Grass-fed Whole Milk
- 1 tbsp Arrowroot Powder
- 1 tbsp Water
- 1/4 lb Smoked Gouda Cheese (shredded)
- 2 tsp Salsa Verde (optional, adjust heat to preference)
Instructions
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Melt 1 teaspoon of butter in a pan over medium-low heat. Add onions and salt, cook until softened and translucent, about 5 minutes.
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Add remaining butter and spinach, cook for another minute until spinach wilts.
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Stir in milk and heat for 2 minutes.
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Whisk arrowroot powder into water separately.
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Stir arrowroot mixture into the milk mixture, then add shredded gouda.
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Stir in salsa verde (optional). Heat until cheese is melted and sauce is thickened, stirring frequently.
Print
Poached Eggs
Print Recipe
A perfectly poached egg is shown on a white plate, with a runny yolk and set whites, highlighting its simple elegance and nutritional value.
Pasture-raised eggs are another delicious and kid-friendly food source of vitamin K2. Poaching is an ideal cooking method, cooking the whites while preserving the runny yolk. This not only enhances flavor but also retains vital nutrients like cholesterol and omega-3 fatty acids. Encourage children to enjoy egg yolks from a young age by incorporating them into various foods such as sweet potatoes, squash, avocado, sautéed greens, cauliflower, or mashed potatoes. Even if runny yolks aren’t preferred, scrambled or hard-boiled eggs still provide valuable vitamin K2.
- Author: Dr. Burhenne
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Total Time: 12 minutes
- Yield: 1 serving
Ingredients
Scale
- 1 Pasture-Raised Egg (cracked into a small dish)
- 1 dash Vinegar (helps egg white set)
Instructions
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Bring a saucepan of water to a rolling simmer and add vinegar.
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Create a gentle whirlpool in the water with the end of a wooden spoon.
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Carefully place the egg into the center of the whirlpool and cook for 3 minutes.
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Remove with a slotted spoon and serve immediately.
Print
Spiced Cinnamon Buttered Popcorn
Print Recipe
A bowl of golden-brown popcorn is generously coated in spiced cinnamon butter, showcasing a flavorful and healthy snack option.
This spiced cinnamon buttered popcorn offers a fun and tasty way to increase intake of vitamin K2-rich grass-fed butter while avoiding the unhealthy chemicals found in microwave popcorn. Introducing herbs and spices like turmeric and cinnamon early in life can broaden children’s palates and contribute to a diverse and healthy microbiome. This popcorn is mildly spiced, allowing you to adjust spice levels to your family’s preferences.
Follow these instructions for perfect stovetop popcorn or use a popcorn maker.
- Author: Dr. Burhenne
- Prep Time: 5 minutes
- Cook Time: 8 minutes
- Total Time: 13 minutes
- Yield: 4-6 servings
Ingredients
Scale
- 3 tbsp Grass-fed Butter
- 1/4 tsp Turmeric
- 1/4 tsp Nutmeg
- 1/2 tsp Cinnamon
- 3 tbsp Coconut Oil
- 1/2 cup Organic Popcorn Kernels
- 3 tbsp Sea Salt
Instructions
- Melt butter in a small pan over low heat.
- Once melted, stir in turmeric, nutmeg, and cinnamon. Set aside spiced butter.
- Heat coconut oil in a 3-quart saucepan over medium-high heat.
- Add a few popcorn kernels to the hot oil and cover the pan.
- Once these test kernels pop, add the remaining popcorn kernels in an even layer.
- Remove the pan from heat for 30 seconds, then return it to the heat.
- When popping starts, slightly vent the lid to release steam and gently shake the pan to prevent burning.
- When popping slows to a few seconds between pops, remove from heat and transfer popcorn to a large bowl.
- Drizzle with spiced butter and season with sea salt.
Final Thoughts: Prioritizing Vitamin K2 for a Healthier You
Healthy teeth are a cornerstone of overall well-being at every age. Thanks to pioneering research by Dr. Weston A. Price and subsequent studies, we now recognize the significant role of vitamin K2 in achieving and maintaining dental health.
In conjunction with vitamins D3 and A, and calcium, vitamin K2 supports dentin regeneration, slows tooth degradation, promotes healthy facial and jaw development, and helps control cavity-causing bacteria.
Beyond dental benefits, vitamin K2 may also play a protective role against heart disease, osteoporosis, rheumatoid arthritis, kidney disease, and infertility. Being a fat-soluble vitamin, vitamin K2 carries no known toxicity concerns, and a daily intake of 90-120 micrograms is generally recommended without concern for exceeding an upper limit.
To naturally increase your K2 levels, prioritize foods with vitamin K2 in your diet. Excellent choices include natto (the sole vegan option), goose liver pate, hard and soft cheeses, goose leg, egg yolks, butter, chicken liver, and cheddar cheese.
Learn More: The Mouth-Body Connection: 6 Ways Oral Health Impacts Overall Health
