Clearly, you want both vitamin K1 and K2, but you’re virtually guaranteed to not get enough K2 from your diet unless you eat the proper fermented foods. Dietary sources of vitamin K1 include:
As for a clinically useful dosage of vitamin K2, some studies — including the Rotterdam study25 — have shown as little as 45 micrograms (mcg) per day is sufficient. As a general guideline, I recommend getting around 150 mcg of vitamin K2 per day. Others recommend slightly higher amounts; upwards of 180 to 200 mcg. You can obtain healthy amounts (about 200 mcg) of K2 by eating 15 grams (half an ounce) of natto each day, or fermented vegetables. If you fermented them using a starter culture designed with vitamin K2-producing bacteria, one ounce will give you about 200 to 250 mcgs.
Here’s why you need it…..