Vitamin K2 (Menaquinone)
Last updated: August 9, 2026
Benefits
Helps direct calcium into bones and teeth and keep it out of arteries, complementing vitamin K1's role in clotting.
How much you need
No Dietary Reference Intake — no RDA and no AI — has been established for Vitamin K2 (Menaquinone). It's included in Tavita's library for the reasons described above, even though NASEM hasn't set a numeric daily target for it.
Upper limit
No tolerable upper limit has been established for Vitamin K2 (Menaquinone). That's consistent with there being no standard daily target for it in either direction yet.
Best food sources
| Serving | ||
|---|---|---|
| Natto (fermented soy) | — | — |
| Hard and soft cheeses | — | — |
| Egg yolks | — | — |
| Chicken (dark meat) | — | — |
| Butter from grass-fed cows | — | — |
Absorption & caution
Absorption: Fat-soluble — absorbs best alongside a meal that contains some fat, and unlike water-soluble vitamins, extra amounts are stored in the body rather than excreted.
Pairings
Works well with
Body systems & goals
Body systems it supports
- Bones — Bone is living tissue that's always being renewed, drawing on these nutrients to stay dense and strong. Supporting them now helps your body maintain a sturdy frame for years to come. (emerging evidence)
Frequently asked questions
Is there an upper limit for Vitamin K2 (Menaquinone)?
No tolerable upper limit has been established for Vitamin K2 (Menaquinone), based on current evidence reviewed by NASEM.
What foods are highest in Vitamin K2 (Menaquinone)?
Good sources include Natto (fermented soy), Hard and soft cheeses, Egg yolks, Chicken (dark meat), and Butter from grass-fed cows.
What does Vitamin K2 (Menaquinone) help with?
Helps direct calcium into bones and teeth and keep it out of arteries, complementing vitamin K1's role in clotting.
How Tavita handles this
Tavita logs Vitamin K2 (Menaquinone) from both the food you eat and the supplements you take, adding both into one running daily total. There's no established daily target or upper limit for Vitamin K2 (Menaquinone) yet, so Tavita shows your intake plainly rather than manufacturing a percentage against a number NASEM hasn't set.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.