Cheat Sheet - Vitamin K2
Paleo leap Cheat Sheet
vitamin k2 what is it? Vitamin K2 is a nutrient that most people don’t even know about, but it’s very important for heart health and building strong bones and teeth. It’s different from Vitamin K1 (found in green leafy vegetables); you can convert some K1 to K2, but the conversion is not efficient and it’s better to get K2 directly from diet.
how much do i need? Up to 1 mg (1,000 mcg)
1+ mg
Because the research into Vitamin K2 is so new, there isn’t an established recommendation for how much you need yet.
1 mg
What’s mcg? Mcg is an abbreviation for micrograms, a unit used for measuring very small amounts.
suggested upper limit is
Because one study1 found no further benefits for Vitamin K past that point, even for the less-absorbable Vitamin K1. The K2 form is easier to absorb.
You should need even less of it to get the maximum benefit.
what is it?
Where can I get it?
2
There are actually several different subtypes of Vitamin K2, but they’re all valuable so this list just adds them all together for a total K2 content.
Goose liver pâté 103 mcg
per 2 tbsp (about 1 ounce)
Hard cheese 44 mcg if you tolerate dairy well
per 2-ounce serving
Soft cheese 32 mcg
per 2-ounce serving
Goose leg 53 mcg
per 6-ounce serving 6 ounces of cooked meat is about the size of two decks of cards. An adult should eat at least this much at a meal.
Chicken liver 21 mcg
per 6-ounce serving (pan-fried)
Chicken muscle meat 15 mcg
per 6-ounce serving (roughly)
Ground beef 14 mcg
per 6-ounce serving
Egg yolk Varies, depending on the eggs. Eggs from the Netherlands had approximately 16mcg per 3-egg serving, but eggs from the United States had about half that much. The darker the yolk, the more K2 will be in the egg. ?
?
?
Butter Varies, depending on the diet of the cows. True grass-fed butter has lots; that’s what gives it such a deep yellow color. Even grocery-store butter has 2mcg per tablespoon. ?
?
?
How can I cook it? Traditional chicken liver pâté 6mcg per tablespoon, if you’re using grocery-store butter. If you use grass-fed butter, you’ll get more.
Ricotta cheese roughly 32mcg per 2-ounce serving.
1 source here 2 data from here
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
vitamin k2 what is it? Vitamin K2 is a nutrient that most people don’t even know about, but it’s very important for heart health and building strong bones and teeth. It’s different from Vitamin K1 (found in green leafy vegetables); you can convert some K1 to K2, but the conversion is not efficient and it’s better to get K2 directly from diet.
how much do i need? Up to 1 mg (1,000 mcg)
1+ mg
Because the research into Vitamin K2 is so new, there isn’t an established recommendation for how much you need yet.
1 mg
What’s mcg? Mcg is an abbreviation for micrograms, a unit used for measuring very small amounts.
suggested upper limit is
Because one study1 found no further benefits for Vitamin K past that point, even for the less-absorbable Vitamin K1. The K2 form is easier to absorb.
You should need even less of it to get the maximum benefit.
what is it?
Where can I get it?
2
There are actually several different subtypes of Vitamin K2, but they’re all valuable so this list just adds them all together for a total K2 content.
Goose liver pâté 103 mcg
per 2 tbsp (about 1 ounce)
Hard cheese 44 mcg if you tolerate dairy well
per 2-ounce serving
Soft cheese 32 mcg
per 2-ounce serving
Goose leg 53 mcg
per 6-ounce serving 6 ounces of cooked meat is about the size of two decks of cards. An adult should eat at least this much at a meal.
Chicken liver 21 mcg
per 6-ounce serving (pan-fried)
Chicken muscle meat 15 mcg
per 6-ounce serving (roughly)
Ground beef 14 mcg
per 6-ounce serving
Egg yolk Varies, depending on the eggs. Eggs from the Netherlands had approximately 16mcg per 3-egg serving, but eggs from the United States had about half that much. The darker the yolk, the more K2 will be in the egg. ?
?
?
Butter Varies, depending on the diet of the cows. True grass-fed butter has lots; that’s what gives it such a deep yellow color. Even grocery-store butter has 2mcg per tablespoon. ?
?
?
How can I cook it? Traditional chicken liver pâté 6mcg per tablespoon, if you’re using grocery-store butter. If you use grass-fed butter, you’ll get more.
Ricotta cheese roughly 32mcg per 2-ounce serving.
1 source here 2 data from here
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
