How to get daily intake of vitamin K?

November 16, 2025 •

4 min read

While severe vitamin K deficiency is uncommon in adults, many people may not be consuming optimal amounts for long-term health benefits, especially for bone and heart health. This guide explains how to get daily intake of vitamin K through simple dietary choices that prioritize nutrient-dense foods.

Quick Summary

Learn how to obtain adequate vitamin K through diverse food sources. Explore nutrient-rich greens, fermented products, and other options to support crucial bodily functions like blood clotting and bone health.

Key Points

Eat Your Greens: Prioritize dark, leafy greens like kale, spinach, and collard greens, which are excellent sources of Vitamin K1 and should be part of a daily diet.
Add Healthy Fats: Since Vitamin K is fat-soluble, consume K-rich foods with a source of healthy fat, such as olive oil or avocado, to maximize absorption.
Explore K2 Sources: Incorporate fermented foods like natto, or animal products such as cheese and eggs, to get the benefits of Vitamin K2.
Monitor Medication Interactions: If you are on blood thinners or other relevant medications, consult your doctor to understand how your Vitamin K intake should be managed.
Aim for Variety: A varied diet that includes both plant and animal-based sources is the most effective strategy for meeting your daily Vitamin K requirements naturally.
Cook Smart: Remember that freezing and cooking vegetables can concentrate Vitamin K content by removing water.

What is Vitamin K and Why is it Essential?

Vitamin K is a fat-soluble vitamin that is critical for several bodily functions, most notably blood clotting and bone metabolism. It exists in two primary forms: Vitamin K1 (phylloquinone), which is mainly found in plants, and Vitamin K2 (menaquinones), which is present in animal products and fermented foods. Your body requires an adequate and consistent intake of this vitamin to produce proteins that are vital for preventing excessive bleeding and maintaining strong, healthy bones. A deficiency can lead to an increased risk of issues ranging from easy bruising to weakened bones.

The Role of Vitamin K in the Body

Blood Clotting: Vitamin K helps produce the proteins needed for blood coagulation, a process that stops bleeding and allows wounds to heal.
Bone Health: The vitamin is involved in synthesizing proteins like osteocalcin, which is crucial for building healthy bone tissue and preventing osteoporosis.
Heart Health: Vitamin K activates a protein called matrix Gla-protein (MGP) that helps prevent the calcification of arteries, supporting cardiovascular health.

Dietary Sources to Get Your Daily Vitamin K

The best way to ensure you meet your daily needs is by consuming a variety of Vitamin K-rich foods. Here’s a breakdown of the best sources for both Vitamin K1 and K2.

Vitamin K1 (Phylloquinone) Sources

Vitamin K1 is abundant in plant foods, particularly dark, leafy green vegetables. Many of these provide more than the daily recommended intake in a single serving.

Excellent Sources of Vitamin K1:

Kale: Cooked kale is a powerhouse of Vitamin K1, with just half a cup offering over 200% of the Daily Value.
Spinach: Both raw and cooked spinach are excellent sources. A single cup of raw spinach provides over 120% of the Daily Value.
Collard Greens & Turnip Greens: These leafy greens are exceptionally high in Vitamin K1 when cooked.
Broccoli & Brussels Sprouts: These cruciferous vegetables offer a solid dose of Vitamin K.
Vegetable Oils: Soybean and canola oil contain significant amounts of Vitamin K1.
Herbs: Dried basil, sage, and parsley contain extremely high concentrations of Vitamin K, making them great for garnishes and flavoring.

Vitamin K2 (Menaquinone) Sources

Vitamin K2 is less common in Western diets but is found in certain animal and fermented foods. It is often absorbed more slowly and has a longer half-life than K1.

Key Sources of Vitamin K2:

Natto: This traditional Japanese dish of fermented soybeans is one of the richest sources of Vitamin K2, providing several times the daily recommended intake in a small portion.
Cheese: Aged hard and soft cheeses contain varying amounts of Vitamin K2, with Gouda and Munster being good options.
Meat and Liver: Certain types of meat, particularly beef liver and dark chicken meat, provide Vitamin K2.
Eggs: Egg yolks are a moderate source of Vitamin K2.

Maximizing Vitamin K Absorption

Since Vitamin K is fat-soluble, it is absorbed most efficiently when eaten with dietary fat. This is an easy tip to implement in your daily cooking:

Add oil to vegetables: Drizzle olive oil on a salad with leafy greens or use canola oil for sautéing broccoli.
Pair with fatty foods: Combine kale with avocado in a smoothie or add a sprinkle of cheese to your spinach.

Understanding Daily Intake and Potential Interactions

For adults aged 19 and older, the Adequate Intake (AI) for Vitamin K is 120 micrograms (mcg) for men and 90 mcg for women. While Vitamin K deficiency is rare in healthy adults, it's crucial for certain individuals to monitor their intake carefully.

Medications that Interact with Vitamin K

Anticoagulants (like Warfarin): People on blood thinners must maintain a consistent Vitamin K intake. Sudden changes can interfere with the medication's effectiveness.
Certain Antibiotics: Long-term use of certain antibiotics can destroy the gut bacteria that produce Vitamin K2, potentially decreasing overall levels.
Bile Acid Sequestrants: These medications, used to lower cholesterol, can reduce the absorption of fat-soluble vitamins, including Vitamin K.
Orlistat: This weight-loss drug blocks fat absorption and can also interfere with Vitamin K absorption.

Comparison of Vitamin K Sources


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (Menaquinone)
Primary Sources	Green leafy vegetables, broccoli, Brussels sprouts, plant oils	Fermented foods (natto), meat, eggs, cheese
Main Biological Function	Primarily involved in blood clotting processes	Crucial for bone and cardiovascular health, supports calcium regulation
Abundance in Diet	Very common in many vegetables	Less common; concentrated in specific fermented and animal foods
Absorption Enhancement	Best absorbed with dietary fat	Naturally present with fats in animal products

Conclusion

Achieving your daily Vitamin K intake is straightforward by incorporating a variety of nutrient-dense foods into your diet. By focusing on leafy greens like kale and spinach for K1, and including sources of K2 like fermented foods and certain animal products, you can ensure adequate intake to support vital functions such as blood clotting and bone and heart health. Those on specific medications should consult a healthcare provider to manage their intake carefully. By making small, informed adjustments to your daily meals, you can maintain optimal Vitamin K levels for a healthier future. For more comprehensive information on dietary recommendations, consult resources from the National Institutes of Health.

Frequently Asked Questions

For adults aged 19 and older, the Adequate Intake (AI) for Vitamin K is 120 micrograms (mcg) per day for men and 90 mcg for women.

The best vegetable sources of Vitamin K are dark, leafy greens such as kale, spinach, and collard greens. Other good options include broccoli and Brussels sprouts.

Yes, Vitamin K1 is primarily found in plant-based foods, especially leafy greens and certain oils. Vitamin K2 is found in fermented foods like natto and in some animal products such as eggs, meat, and cheese.

Because Vitamin K is fat-soluble, it is best absorbed when consumed with dietary fat. You can improve absorption by adding a healthy fat like olive oil to a salad with greens or cooking vegetables with a little oil.

While leafy greens are the most concentrated source of Vitamin K1, you can also obtain it from other vegetables like broccoli and plant oils. To get K2, you would need to include fermented foods, meat, eggs, and cheese.

Vegetarians and vegans can get plenty of Vitamin K1 from leafy greens, but they must rely on fermented foods like natto or supplements for Vitamin K2. Most individuals can meet their needs through a balanced diet.

A severe Vitamin K deficiency can manifest as uncontrolled bleeding or excessive bruising. In adults, this is rare but may be linked to malabsorption issues or medication use.