Top 8 vitamin K2-rich foods that help increase height


While most people are familiar with the importance of vitamin K for blood clotting, its lesser-known counterpart, vitamin K2, often flies under the radar. However, recent research has shone a spotlight on the significant role this vitamin plays in building and maintaining strong bones, and even influencing blood clotting processes. Join us as we explore the fascinating world of vitamin K2 and how it may be a surprising key to unlocking greater height potential.

What is Vitamin K2?

Vitamin K2, also known as menaquinone, is part of the larger vitamin K family. This vitamin comes in various molecular forms, ranging from MK-4 to MK-13, each with a different side chain length. Among these variations, MK-4 and MK-7 are the most widely studied and recognized.

While vitamin K’s claim to fame is its role in blood coagulation, vitamin K2 has been gaining attention for its potential impact on height growth. Interestingly, research suggests that the body absorbs vitamin K2 at a rate ten times higher than its cousin, vitamin K1. This intriguing fact has sparked curiosity about the potential benefits of vitamin K2 for those looking to maximize their height potential.


Vitamin K2: The Unsung Hero in Your Diet

Often overlooked in favor of its better-known relative vitamin K1, vitamin K2 is a true powerhouse when it comes to supporting your health. This lesser-known nutrient plays vital roles throughout the body, and getting enough of it through your diet can pay big dividends. Let’s dive into where you can find this superfood and why you should make sure to get your fill.

Finding Vitamin K2 in Your Foods

While not as ubiquitous as some other vitamins, vitamin K2 can be found in a variety of tasty foods if you know where to look:

  • Meat lovers can get their fix from liver, red meat, and egg yolks – hearty sources of K2.
  • Dairy fans should add cheese and butter to their grocery lists for a solid vitamin K2 boost.
  • Fermented delicacies like natto (fermented soybeans), sauerkraut, and certain cheeses are outstanding ways to work this nutrient into your diet.
  • Surprisingly, the bacteria in your gut can even convert vitamin K1 from leafy greens into K2 that your body can use.
  • Vitamin K2 occurs naturally at high levels in the brain and kidneys, signaling its widespread importance.

How Vitamin K2 Supports Your Health

Beyond just helping with blood clotting, vitamin K2 is a true multi-tasker when it comes to promoting wellness:

  • It may help keep your heart healthy by activating a protein that prevents calcium buildup in the arteries surrounding your heart. Less calcification means better cardiovascular function over time.
  • Emerging research even hints that vitamin K2 could support strong teeth by stimulating enamel and dentin growth, though more study is still needed in this area.
  • This vitamin activates osteocalcin, a key protein involved in bone metabolism and maintaining skeletal strength as you age.

While researchers are still unlocking all the incredible ways vitamin K2 contributes to human health, one thing is clear – making sure to get sufficient amounts through a nutrient-rich diet is a wise choice. Don’t let this unsung vitamin superhero go overlooked!


Vitamin K2: A Powerful Ally Against Cancer

Vitamin K2 packs a potent punch with its antioxidant properties, making it a formidable force against the onslaught of free radicals ravaging our bodies. But this unassuming nutrient doesn’t stop there – research suggests it can actually disrupt the genetic processes that fuel tumor growth.

When it comes to liver cancer, clinical studies have shed light on vitamin K2’s potential to reduce the risk of recurrence, offering a glimmer of hope to those battling this relentless disease. And in a groundbreaking study involving 11,000 men, a compelling link was uncovered: higher levels of vitamin K2 were associated with a staggering 63% decrease in the risk of developing prostate cancer. This revelation could pave the way for innovative cancer prevention strategies.

Vitamin K2: A Beacon in the Realm of Mental Health

The influence of vitamin K2 extends far beyond the realm of cancer – it even touches the delicate landscape of mental health. A notable 2016 study explored the effects of this versatile vitamin on mice with metabolic syndrome, elevated blood sugar levels, and psychological symptoms like anxiety and depression.

The findings were nothing short of remarkable. Continuous treatment with vitamin K2 over ten weeks led to the normalization of blood sugar levels, offering a glimmer of hope for those grappling with metabolic challenges. But that’s not all – symptoms of anxiety and depression were alleviated with vitamin K2 supplementation, marking a potential avenue for those seeking to improve their mental well-being.

It’s important to note, however, that while these findings hold promise, the effects of vitamin K2 on memory improvement in mice have yet to be conclusively established, underscoring the need for further research in this area.

Vitamin K2: The Secret to Standing Taller?

Vitamin K2 isn’t just another nutrient – it’s a crucial player in the intricate dance of calcium metabolism, the primary building block of our skeletal structure. This unassuming vitamin wields its influence by orchestrating the activities of two vital proteins: GLA and osteocalcin, championing the cause of sturdy and resilient bones.

But the story doesn’t end there. An ever-expanding body of research suggests that vitamin K2 might hold even more cards up its sleeve when it comes to bolstering bone health. Take, for instance, a three-year investigation involving 244 postmenopausal women. The findings were nothing short of intriguing – those who embraced vitamin K2 supplementation experienced a slower rate of bone mineral density decline, compared to their counterparts in the control group.

So, could vitamin K2 be the secret weapon you’ve been searching for to not just stand taller, but stand stronger too? The evidence certainly points in that direction, offering a tantalizing glimpse into the potential of this multifaceted nutrient.


Spotting the Warning Signs of Vitamin K2 Deficiency

The first indications that you may be lacking in Vitamin K2 often show up as cognitive issues and an overwhelming feeling of fatigue. Since Vitamin K plays a crucial role in blood clotting, a deficiency becomes evident through increased bleeding and bruising from even minor injuries.

Bleeding gums, frequent nosebleeds, and bruising easily are major red flags that you aren’t getting enough Vitamin K2. Remarkably, even just a little bump can leave you with an unsightly bruise when this vital nutrient is in short supply.

Another telltale sign is wounds that seem to take forever to heal. Vitamin K2 deficiency can also lead to brittle bones over time, as this vitamin is essential for maintaining bone health.

Is Too Much Vitamin K2 Harmless?

While correcting a Vitamin K2 deficiency is important, you need to be careful not to go overboard with supplements. Surprisingly, getting excessive amounts of Vitamin K2 can actually have negative impacts on your overall health, especially if you are undergoing treatment for kidney disease.

It’s also worth noting that boosting Vitamin K levels is not a cure-all for clotting problems caused by severe liver disease. In fact, for those cases, taking too much Vitamin K can actually worsen clotting issues rather than improving them. So moderation is key when it comes to Vitamin K2 intake.

Getting Enough Vitamin K2

There are a couple main ways to ensure you get sufficient vitamin K2 in your diet – through supplements or from food sources.


The supplement aisle is full of vitamin K products these days. You can find supplements containing both vitamin K1 and K2, or opt for a dedicated K2 supplement if you want to really dial in your intake.

However, it’s important to be aware that vitamin K can interact with certain medications, especially blood thinners. So if you take any prescriptions, have a chat with your doctor before adding a K2 supplement to avoid any potential conflicts.

Foods High in Vitamin K2

The other route is to load up on vitamin K2-rich foods. Interestingly, our gut bacteria can actually convert K1 from plant sources into K2. But to maximize your K2, you’ll want to focus on animal-based foods high in this nutrient.

Some top dietary sources of vitamin K2 include:

  • Natto (fermented soybeans): Just 100g provides over 100% of your daily needs!
  • Mackerel and other fatty fish
  • Cheese, especially aged varieties
  • Egg yolks from pastured hens

Organ meats and full-fat dairy products are other great options. Getting creative with these K2 powerhouse foods can help you meet your vitamin K2 requirements through diet alone.

So whether you opt for a supplement or stick to eating a variety of K2-rich whole foods, there are plenty of paths to making sure you don’t become deficient in this important nutrient.


Beef Liver

If you’re looking to boost your vitamin K2 intake, beef liver is an excellent choice to incorporate into your daily diet. A 100g serving of beef liver packs a punch with around 11 micrograms of vitamin K2, along with a host of other beneficial nutrients.

Chicken Meat

Chicken meat is another fantastic source of vitamin K2. A 100g portion of chicken meat can provide your body with a whopping 10 micrograms of this essential vitamin, which is a staggering 5-10 times higher than the amounts found in beef or pork.


A simple tablespoon of butter can deliver a respectable 2.1 micrograms of vitamin K2 to your body. However, it’s important to note that the same serving of butter also comes with a significant amount of fat and calories, so moderation is key to avoid any potential negative impacts on your health.


Sauerkraut, a tangy fermented cabbage dish, offers more than just a delightful flavor. Much like its fermented cousin, Natto, the fermentation process in sauerkraut yields numerous health benefits, aiding in digestion and boosting your immune system. Remarkably, a single cup of sauerkraut can provide your body with approximately 2.75 micrograms of vitamin K2.

When Supplementing Vitamin K2

If you are considering taking a vitamin K2 supplement, there are a few important points to keep in mind. First and foremost, vitamin K2 can interact with certain medications, especially anticoagulants or blood thinners. It’s crucial to consult with your doctor or pharmacist before adding a K2 supplement, especially if you take any prescription drugs. They can advise you on proper dosing and any precautions specific to your situation.

Additionally, as with any supplement, you’ll want to be mindful of getting an appropriate amount – not too little or too much. Excessive vitamin K2 intake is unlikely to cause issues for most people, but very high doses may potentially contribute to certain side effects or nutrient imbalances in some cases. Your doctor or pharmacist can guidance on safe upper limits based on your age, gender, and overall health profile.

The Recommended Vitamin K2 Intake

Unlike some other vitamins, there is no official Recommended Dietary Allowance (RDA) specifically for vitamin K2. However, guidelines do exist for total vitamin K intake from food and supplements:

  • Infants up to 6 months: 2 mcg
  • Infants 7-12 months: 2.5 mcg
  • Children 1-3 years: 30 mcg
  • Children 4-8 years: 55 mcg
  • Children 9-13 years: 60 mcg
  • Teens 14-18 years: 75 mcg
  • Adult men: 120 mcg
  • Adult women: 90 mcg

Most vitamin K2 supplements contain lower doses within these ranges. With a nutrient-dense diet, you may meet your needs through food alone. But certain conditions can increase vitamin K requirements, where a supplement could be beneficial. Discuss your individual needs with a healthcare professional to determine if supplementation is advisable for you.

Which types of medication interact with Vitamin K2?

If you are currently being treated with any of the following types of medication, you should not use Vitamin K unless directed or instructed by a doctor.



Many antibiotics, especially those in the cephalosporin class, can interfere with vitamin K absorption in the body. While killing harmful bacteria, these drugs also wipe out the beneficial gut bacteria that help activate vitamin K. Cephalosporins like cefamandole (Mandol), cefoperazone (Cefobid), cefmetazole (Zefazone), and cefotetan (Cefotan) can reduce vitamin K levels.

Phenytoin (Dilantin)

The anti-seizure drug phenytoin (Dilantin) inhibits the body’s ability to utilize vitamin K properly. Pregnant women taking this medication or nursing mothers can pass along vitamin K deficiencies to their newborns.

Warfarin (Coumadin)

Vitamin K counteracts the blood-thinning effects of the anticoagulant warfarin (Coumadin). Those on this medication are advised against taking vitamin K supplements or eating foods rich in vitamin K.

Cholesterol Medication

Drugs that bind to bile acids, used for lowering cholesterol, can also reduce the absorption of fat-soluble vitamins like vitamin K. Examples include cholestyramine (Questran), colestipol (Colestid), and colesevelam (Welchol). Doctors may recommend vitamin K supplementation for patients on these medications.

Vitamin K, especially vitamin K2, offers many health benefits including supporting proper bone development – a key factor for achieving optimal growth in height during childhood and adolescence. Deficient or excessive vitamin K levels can both negatively impact development, so it’s important to supplement appropriately under medical guidance for healthy growth.