Foods high in Vitamin K
Fat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.
About Vitamin K
Vitamin K is essential for blood clotting and supports bone metabolism by activating proteins that regulate calcium deposition. It comes in two main forms: K1 (phylloquinone) from plants, and K2 (menaquinone) made by gut bacteria and concentrated in some fermented foods.
Dark leafy greens, kale, spinach, broccoli, Brussels sprouts, are the densest sources of K1. Natto (fermented soybeans) and aged cheeses are notable K2 sources. The gut-bacteria contribution is real but variable.
UK adult RI: 75 µg/day, easy to hit with a single serving of leafy greens. Deficiency is uncommon but possible in people on long-term antibiotics or with severe malabsorption. People on warfarin (a vitamin K antagonist) need consistent intake rather than avoidance.
Top food sources of Vitamin K
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Common questions about Vitamin K
- How much vitamin K do I need?
- UK adult RI: 75 µg/day, easy to hit with a single serving of leafy greens.
- What foods are highest in vitamin K?
- Dark leafy greens, kale, spinach, broccoli, Brussels sprouts. Natto (fermented soybeans) and aged cheeses supply K2 specifically.
- What's the difference between K1 and K2?
- K1 (phylloquinone) comes from plants and is what most people get. K2 (menaquinone) is made by gut bacteria and concentrated in some fermented foods like natto and aged cheese.
- Should warfarin users avoid vitamin K?
- No, they need consistent intake rather than avoidance. Sudden changes in vitamin K intake affect how warfarin works. Discuss specifics with the prescribing clinician.