What is vitamin K?

Vitamin K is important for blood clotting and maintaining bone strength. There are two types of vitamin K:

  • Phylloquinone (Vitamin K1): the primary type which is found in leafy green vegetables like kale and spinach.
  • Menaquinones (Vitamin K2): found in meat and fermented foods such as cheese and sauerkraut. It can also be produced by bacteria in the human body.

If you are taking a blood thinner such as warfarin, it’s crucial to get about the same amount of vitamin K each day.

Vitamin K Benefits

  • Builds proteins for blood clotting
  • Produces healthy bone tissue
  • Improve cardiovascular health

How much vitamin K do you need per day?

  • Adult Women: 90 mcg
  • Adult Men: 120 mcg
  • Pregnant/Breastfeeding Women: 90 mcg

Natural sources of vitamin K

  • Phylloquinone
    • Green leafy vegetables: collard and turnip greens, kale, spinach, broccoli, Brussels sprouts, cabbage, lettuces
    • Soybean and canola oil
  • Menaquinones
    • Natto (fermented soybeans)
    • Meat
    • Cheese
    • Eggs

Learn about vitamin K deficiency symptoms.

Further reading: Harvard School of Public Health, National Institutes of Health