Vitamin K2 & The Paleo Diet

So you follow a strict Paleo diet? Does this mean you’re in optimum health? Perhaps not. It’s still possible to become deficient in certain vitamins and minerals, even with a healthy Paleo diet. By being aware of some of the common deficiencies you can monitor your nutrition to ensure you avoid these. This week, we move from Magnesium,  to Vitamin K2.

Vitamin K2 is one of those vitamins that a lot of people have never heard of, so it’s hard to know if you’re deficient in something you didn’t even know about!

What are some of the deficiencies linked to Vitamin K2?

Vitamin K2 deficiency has associations with many issues, such as osteoporosis, calcification of the arteries that may lead to heart disease and tartar build-up on the teeth – which if left on the teeth leads to tooth decay.

How do you become Vitamin K deficient?

Vitamin K2 is present in select foods, but of course when people don’t know about it, they don’t go out of their way to ensure they eat sufficient levels of foods that provide it. Also there is often a lack of the Vitamin K containing foods in the diets of the animals we actually eat, leaving the animals with nothing to convert Vitamin K via stomach fermentation. For example cows raised in paddocks are able to convert the Vitamin K1 found in grass into Vitamin K2. Those cows who have no access to grass will have very little Vitamin K1 to convert. Another reason to hunt out that grass-fed (and crucially grass-finished) beef.

What are some of the best sources or ways we can add Vitamin K2 to our diets?

Foods such as goose liver, grass fed butter, eggs, fish eggs and aged cheese (if you’re following more of a Primal diet, rather than a Paleo Diet) are good sources of Vitamin K2. Of course, if the animal didn’t eat well, it’s meat, eggs and dairy won’t be as rich in vitamins and minerals. This is why it really is so crucial to know where your food comes from – and make sure it is good quality.

On Dentist Weston A Price’s pioneering research trip, studying  the teeth of various indigenous and native populations, he found that many tribes and natives had great jaw structure and teeth. Most of these groups had diets that were rich in fish oils and butter oil. The two ingredients provide all the necessities for strong bones and good teeth. At that time Vitamin A was a crucial factor that helped build strong teeth. The other, Ghee – or butter oil, was an unknown and Dr Price named it Activator X. In 1993 Vitamin K2 was discovered – and it is believed to be Dr Price’s Activator X.

Vitamin K comes in 2 forms – K1 and K2, which overlap when it comes to functionality – K2 seems to have a greater effect on forming teeth and bones while K1 actually reduces the requirement of K2, so it is better to concentrate on both vitamins together rather than just on one.

We create Vitamin K1 in our stomach from the bacteria in green vegetables, with some people also being able to create K2 as well. Unfortunately this creation occurs in the colon where it can’t be absorbed, which also happens with Vitamin B12, but, it is still beneficial to eat plenty of green vegetables, aged cheeses and Ghee to obtain the full range of Vitamin K vitamins.

Have you given much thought to Vitamin K? Do you think your levels are sufficient?

Why Vitamin K2 Matters More Than You Think

Even with a clean, whole-food diet like Paleo, vitamin imbalances and deficiencies can still creep in – especially when it comes to lesser-known micronutrients like Vitamin K2. While it often flies under the radar compared to vitamins like D or C, Vitamin K2 plays a vital role in long-term health. It is especially important for maintaining strong bones, healthy arteries, and proper calcium metabolism – all of which are essential goals for anyone living a Paleo lifestyle.

The Role of Vitamin K2 in Calcium Distribution

One of the most critical functions of Vitamin K2 is its ability to direct calcium to the right places in the body. It activates specific proteins such as osteocalcin and matrix GLA-protein that help bind calcium to bones and teeth, while keeping it out of arteries and soft tissues where it doesn’t belong. This ensures that calcium supports skeletal health rather than contributing to harmful plaque build-up.

Without sufficient K2, calcium may be misallocated – potentially leading to arterial calcification, kidney stones, or weakened bones despite adequate calcium intake. This makes K2 a crucial nutrient for anyone concerned about heart health, bone density, or general ageing.

Why Paleo Eaters May Still Fall Short

Although the Paleo diet promotes nutrient density and quality food sourcing, modern food systems complicate things. Even if you're eating eggs, butter, and meat regularly, if those animals weren't raised on pasture and grass, their fat-soluble vitamin content – especially Vitamin K2 – may be significantly lower than expected.

For instance, factory-farmed chickens and grain-fed cows do not convert as much K1 into K2 due to lack of access to their natural diets. This is one reason why sourcing from regenerative, pasture-raised producers is more than a trend – it’s a nutritional priority. The same is true for eggs: yolks from hens that roam and forage outdoors contain far more K2 than standard supermarket offerings.

Health Conditions Linked to Vitamin K2 Deficiency

Emerging research continues to highlight the correlation between low K2 levels and various chronic health conditions. Some of the most concerning include:

• Osteoporosis: A deficiency in K2 can result in poor calcium absorption by the bones, contributing to decreased bone mineral density and an increased risk of fractures.
• Cardiovascular disease: Without K2, calcium may deposit in the arteries instead of the bones, contributing to arterial stiffness and atherosclerosis.
• Tooth decay and dental issues: Adequate K2 is believed to contribute to enamel strength and help maintain jaw structure.
• Kidney health: Excess calcium in the wrong places can affect kidney function, especially when combined with low magnesium or poor hydration.

These are all conditions that Paleo followers are often actively trying to avoid – yet overlooking K2 may unintentionally undermine that goal.

Best Natural Sources of Vitamin K2

If you’re committed to staying Paleo while maximising your K2 intake, here are some of the most effective whole food sources:

• Grass-fed butter and ghee: Rich in K2 when sourced from animals that graze naturally.
• Egg yolks: Especially from free-range or pasture-raised hens.
• Organ meats: Goose liver and chicken liver are surprisingly high in Vitamin K2.
• Natto (fermented soy): Although not strictly Paleo, this is the richest known food source of K2 – especially the MK-7 subtype.
• Fermented foods: Small amounts of K2 can also be found in traditional ferments like sauerkraut and aged hard cheeses (for those following a Primal or dairy-inclusive version of Paleo).

Whenever possible, aim for food-based sources over supplements. These not only provide K2 but come packaged with other synergistic nutrients that help with absorption and utilisation.

Should You Consider Supplementation?

Some individuals – especially those with gut issues, restricted diets, or limited access to pasture-raised foods – may benefit from targeted supplementation. If you do choose a K2 supplement, look for one that includes MK-7 (a highly bioavailable form of K2) and ideally pair it with Vitamin D3 and magnesium to optimise calcium metabolism.

Always consult with a practitioner before starting any new supplement, especially if you're managing a health condition or taking blood thinners, as Vitamin K can affect blood clotting factors.

Final Thoughts on K2 and the Paleo Approach

Vitamin K2 may be one of the most overlooked, yet critically important, nutrients in the modern diet. As the Paleo lifestyle continues to gain traction for its emphasis on ancestral nutrition and real food, understanding these nuanced vitamin requirements becomes essential.

By including more high-quality, animal-based and fermented foods – and focusing on where your food comes from – you can harness the benefits of Vitamin K2 while staying true to Paleo principles. It's a simple but powerful way to protect your bones, your heart, and your overall health in the long run.

Have you been mindful of your Vitamin K2 intake? If not, now might be the time to take a closer look at your food sourcing and nutritional habits. Share your thoughts or questions in the comments – we're all learning together.