✅ What Is Vitamin K?

Vitamin K is a fat-soluble vitamin, meaning it’s best absorbed with dietary fat. It exists in two main forms:

• Vitamin K1 (phylloquinone) – found in leafy greens

• Vitamin K2 (menaquinone) – found in fermented foods and animal products; also produced by gut bacteria

Both types are important, but K2 may have more impact on bone and heart health.

🩸 What Does Vitamin K Do?

🧬 1. Supports Blood Clotting

• Activates proteins that help your blood clot when you’re injured

• Without enough K, you could bruise easily or bleed excessively

🦴 2. Strengthens Bones

• Works with vitamin D to help deposit calcium into bones

• Reduces risk of osteoporosis and fractures, especially in older adults

❤️ 3. Protects Arteries

• Vitamin K2 helps prevent calcium from being deposited in arteries

• May reduce risk of arterial stiffness and cardiovascular disease

⚠️ Signs of Deficiency

Deficiency is rare but can occur in:

• People with digestive disorders (IBD, celiac, etc.)

• Those taking long-term antibiotics (which reduce gut bacteria that make K2)

• Newborns (why they get a K shot at birth)

Signs may include:

• Easy bruising

• Excessive bleeding

• Weak bones (long-term)

🥦 Where to Get Vitamin K

✅ Top Food Sources of Vitamin K1:

Food Type Approx. K Content

Kale (cooked) K1 500 + mcg / 1 cupSpinach (raw)K1145 mcg / 1 cup

Broccoli K1 110 mcg / 1 cupBrussels sproutsK1150 mcg / 1 cup

Green beans, parsley, romaine K1 40–60 mcg / serving

✅ Top Sources of Vitamin K2:

Food Type Notes

Natto (fermented soy) K2 (MK-7) Highest known source

Hard cheeses (Gouda, Edam) K2 ~75 mcg/serving

Egg yolks K2 Small amounts

Liver (beef or chicken) K2 Nutrient-dense

Fermented foods (kefir, sauerkraut) K2 Varied content

💡 K1 = blood clotting, K2 = bones & heart

💊 Supplements:

• Often found as K2 (MK-7) in supplements—more bioavailable than K1

• Frequently paired with vitamin D3 to support calcium balance

• Typical dose: 90–200 mcg/day, but more in clinical use

⚠️ If you’re taking blood thinners like warfarin, talk to a doctor before supplementing vitamin K—it can interact with your medication.

🛠️ Fun Fact:

Your gut microbiome makes some vitamin K2—but only if it’s healthy and well-fed with fiber-rich, diverse foods!

🧠 Final Thoughts

Vitamin K is the calcium traffic controller—it tells calcium where to go (bones) and where not to go (arteries).

To support your health:

• Eat your greens daily (K1)

• Include fermented or animal-based foods for K2

• Pair vitamin K-rich foods with healthy fats for better absorption