If your goal is to achieve your Vitamin K2 MK-7 dosage target of 180 µg/day using food sources you will be looking at consuming one of the following food quantities per day: Nattō: 18 grams or 0.63 ounces. Hard Cheese: 352 grams or 12.4 ounces. Soft Cheese: 456 grams or 16 ounces.. In total, the USDA recommends you get a total of 120 micrograms of vitamin K per day. That can be through a combination of vitamins K1 and K2. And that's a good thing.

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75 micrograms/day. Boys 14-18. 75 micrograms/day. Men 19 and up. 120 micrograms/day. There have been no adverse effects of vitamin K seen with the levels found in food or supplements. However.. Vitamin K can have a serious interaction with the blood thinner warfarin (Coumadin). If you take warfarin, make sure that the amount of vitamin K you consume from food and supplements is about the same every day. A sudden change in the amount of vitamin K you get can cause dangerous bleeding (if you consume less) or blood clots (if you consume.