How do we get vitamin K naturally?

January 12, 2026 •

4 min read

According to the National Institutes of Health, most adults in the US get enough vitamin K from their diet, with average daily intakes for women and men over 20 being 122 mcg and 138 mcg respectively. This fat-soluble nutrient is crucial for blood clotting, bone health, and heart function, and understanding how to get vitamin K naturally is key for maintaining these vital bodily processes.

Quick Summary

This guide breaks down the best natural food sources of vitamin K, detailing the differences between vitamin K1 and K2 and offering practical tips for improving absorption and intake through diet. It provides comprehensive information on which foods to eat to support blood clotting, bone mineralization, and cardiovascular health.

Key Points

Leafy Greens are Rich in K1: Incorporate dark leafy greens like kale and spinach into your daily meals to secure a high concentration of vitamin K1.
Combine with Healthy Fats: To improve the absorption of fat-soluble vitamin K, eat it alongside sources of healthy fats like olive oil or avocado.
Include Fermented Foods for K2: Add fermented foods like natto, certain cheeses, and kefir to your diet to increase your intake of vitamin K2.
Diverse Sources are Best: Focus on consuming a variety of vitamin K sources, including both plant-based foods for K1 and animal or fermented foods for K2.
Gut Bacteria Produce K2: A healthy gut microbiome also contributes to your body's vitamin K2 production, supplementing your dietary intake.
Balanced Diet is Key for Most: For the majority of healthy adults, a balanced and varied diet is sufficient for meeting vitamin K requirements without needing supplements.

Understanding the Two Forms of Natural Vitamin K

When considering how do we get vitamin K naturally, it's important to understand the two primary forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). While both are essential, they are found in different foods and play slightly distinct roles in the body. Vitamin K1 is primarily sourced from plant-based foods, particularly leafy greens. Vitamin K2, on the other hand, is found in animal products and fermented foods and is also produced by the bacteria in your gut. For comprehensive health benefits, ensuring a varied diet that includes sources of both is recommended.

Top Sources of Vitamin K1 (Phylloquinone)

Vitamin K1 is the most common form of vitamin K in the human diet and is abundant in green vegetables. Incorporating these foods daily is the simplest way to meet your intake goals.

Dark, leafy greens: Kale, spinach, collard greens, mustard greens, Swiss chard, and beet greens are all excellent sources.
Cruciferous vegetables: Broccoli, Brussels sprouts, and cabbage are rich in vitamin K1 and other beneficial nutrients.
Vegetable oils: Soybean oil and canola oil also provide significant amounts of vitamin K.
Herbs: Fresh and dried herbs like parsley, basil, and thyme are potent sources, though typically consumed in smaller quantities.

Excellent Sources of Vitamin K2 (Menaquinone)

Because vitamin K2 is less common in the average diet, many people find it challenging to get enough without being intentional about their food choices. Fermented foods and animal products are the main dietary providers.

Natto: This traditional Japanese food made from fermented soybeans is by far the richest source of vitamin K2, providing a very high concentration.
Cheeses: Hard and soft cheeses, including blue cheese and cheddar, are good sources of K2.
Meat and Eggs: While they contain smaller amounts than fermented foods, chicken, liver, and egg yolks contribute to K2 intake.
Fermented Products: Other fermented foods like sauerkraut and kefir can also provide K2.

Optimizing Vitamin K Intake and Absorption

Since vitamin K is a fat-soluble vitamin, combining it with a source of healthy fat can significantly increase its absorption. For instance, adding olive oil to a spinach salad or avocado to your roasted broccoli can help your body get the most out of these nutrient-rich foods. Your gut bacteria also contribute to your vitamin K status by producing menaquinones in the large intestine, but the quantity can vary greatly among individuals. Therefore, relying on a diverse diet remains the most effective strategy.

Maximizing Vitamin K from Plant-Based Sources

To boost your K1 intake, try a few simple strategies:

Use healthy fats: Sauté your kale or collard greens in olive oil, or add a handful of pine nuts to your meal.
Blend into smoothies: Raw spinach and kale blend seamlessly into fruit smoothies, offering a potent dose of K1.
Use as garnishes: Sprinkle fresh parsley or cilantro over soups, stews, or salads.

A Vegan-Friendly Approach to Vitamin K Intake

Vegans can easily get enough vitamin K1 from plant sources but should be mindful of incorporating K2 sources as well. Natto is the most powerful vegan source of K2, though its strong flavor can be an acquired taste. Fortified foods and other fermented products can also help bridge this nutritional gap.

Comparison of Vitamin K1 and K2 Food Sources


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (Menaquinone)
Primary Sources	Green leafy vegetables, cruciferous vegetables, some fruits, vegetable oils	Fermented foods (natto), animal products (meat, eggs, cheese), produced by gut bacteria
Key Dietary Examples	Kale, spinach, broccoli, collard greens, soybean oil	Natto, hard cheeses, egg yolk, goose liver, chicken
Primary Function	Blood clotting activation proteins in the liver	Bone health and cardiovascular function through proteins outside the liver
Absorption Enhancement	Requires dietary fat for improved bioavailability	Often consumed with natural fats, which aids absorption
Vegan/Vegetarian Sources	Very accessible from a wide variety of plants	Limited to fermented soy (natto) and other specific fermented foods

Conclusion: A Natural Path to Vitamin K Sufficiency

For most healthy adults, getting enough vitamin K naturally is achievable by focusing on a diet rich in a variety of foods. While leafy greens and vegetable oils provide ample vitamin K1 for blood clotting, incorporating animal products like cheese or fermented items like natto is essential for obtaining vitamin K2 to support long-term bone and heart health. Pairing these fat-soluble sources with healthy fats further optimizes absorption and ensures you maximize the health benefits. Unless you have a medical condition affecting nutrient absorption or are on specific medication, dietary diversity is the most powerful and natural way to meet your vitamin K needs.

For more in-depth information on the functions and dietary sources of vitamin K, refer to the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Vitamin K1 (phylloquinone) is mainly found in plant foods like leafy greens and is primarily used by the liver for blood clotting. Vitamin K2 (menaquinone) is found in animal and fermented foods and supports bone and heart health by activating proteins outside the liver.

The best vegetable sources of vitamin K are dark, leafy greens such as kale, spinach, collard greens, and mustard greens, as well as cruciferous vegetables like broccoli and Brussels sprouts.

Vegans can get vitamin K2 naturally by eating fermented soybeans, known as natto, which is an exceptionally rich source. Some fermented vegetables like sauerkraut also contain K2.

For plant-based sources like leafy greens, cooking can release more of the vitamin, improving its bioavailability. For example, studies have shown that cooking spinach with a fat source can increase absorption significantly.

Yes, most healthy individuals can get sufficient vitamin K from a balanced and varied diet. Dietary deficiency is rare, and the body also stores some vitamin K in the liver.

Bacteria in the large intestine produce menaquinones (vitamin K2), which can be absorbed by the body. This endogenous production, while varying among individuals, contributes to overall vitamin K levels.

The best way to absorb vitamin K from food is to eat it with a source of healthy fat, as it is a fat-soluble vitamin. Examples include adding olive oil to salads or avocado to your meals.