Understanding How to get vitamin K naturally?

October 17, 2025 •

4 min read

According to the NIH, green leafy vegetables and vegetable oils are excellent sources of vitamin K1, while some animal products and fermented foods contain vitamin K2. To understand how to get vitamin K naturally, it's essential to know the best dietary sources and how to maximize their absorption through a balanced diet.

Quick Summary

This guide details the top food sources for both vitamin K1 and vitamin K2, exploring the differences between them and providing practical tips for incorporating these essential nutrients into your daily diet to support optimal health.

Key Points

Embrace Leafy Greens: The richest sources of Vitamin K1 are dark leafy greens like kale, spinach, and collards.
Consider Fermented Foods: For Vitamin K2, incorporate fermented options such as natto, certain cheeses, and sauerkraut into your diet.
Enhance Absorption with Fat: Since vitamin K is fat-soluble, consume K-rich foods with a source of healthy fat like olive oil or avocado.
Variety is Key: Get a mix of both Vitamin K1 and K2 by consuming a balance of plant-based and fermented/animal-based foods.
Watch Medication Interactions: Those taking blood thinners like warfarin must maintain a consistent vitamin K intake and consult a doctor about dietary changes.
Be Mindful of Cooking Methods: Cooking can affect vitamin K content; steaming or boiling greens can concentrate the vitamin.

The Importance of Vitamin K for Your Body

Vitamin K is a fat-soluble nutrient that plays a crucial role in several bodily functions, most notably blood clotting and bone metabolism. It helps the body produce key proteins required for coagulation, preventing excessive bleeding from wounds. Beyond this, vitamin K is vital for bone health, regulating calcium and helping maintain bone mineral density. Research also suggests potential benefits for heart health by preventing arterial calcification. Given its importance, understanding how to get sufficient amounts naturally from your diet is key to long-term health.

The Two Main Types of Natural Vitamin K

Naturally occurring vitamin K comes in two primary forms, each sourced from different food groups:

Vitamin K1 (Phylloquinone): This is the most common dietary form and is found mainly in plant-based foods. It plays a critical role in liver function, particularly in producing blood clotting factors.
Vitamin K2 (Menaquinones): Found in animal products and fermented foods, K2 is also produced by bacteria in the gut. K2 has various subtypes and is believed to have a more profound effect on bone and cardiovascular health, as it circulates longer in the blood.

Top Food Sources for Natural Vitamin K

To ensure you are getting both types of vitamin K, incorporating a variety of these foods into your diet is recommended. For optimal absorption, it's beneficial to consume vitamin K-rich foods with a source of fat, such as olive oil in a salad or eggs cooked in butter.

Vitamin K1 Powerhouses (Plant-Based)

Leafy Greens: This category includes some of the richest sources of vitamin K1. Just one cup of cooked kale, for instance, provides a significant portion of the daily value. Other high-K1 greens include spinach, collard greens, turnip greens, and Swiss chard.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage are excellent choices for boosting your vitamin K intake.
Vegetable Oils: Oils like soybean and canola are notable sources of vitamin K1.
Herbs: Fresh parsley contains a remarkably high amount of vitamin K per serving. Other herbs like basil and oregano also contribute smaller amounts.

Vitamin K2 Rich Foods (Fermented and Animal-Based)

Natto: This traditional Japanese dish of fermented soybeans is one of the most potent sources of vitamin K2 (specifically MK-7). Its potent content makes it a staple for those seeking high K2 intake.
Cheese: Certain cheeses, especially aged and fermented varieties like soft and blue cheeses, contain varying amounts of vitamin K2.
Organ Meats: Beef liver and other organ meats are good sources of vitamin K2, particularly the MK-4 subtype.
Eggs: The yolk of eggs, particularly from grass-fed chickens, provides a natural source of vitamin K2.

K1 vs. K2: A Comparison for Natural Sources

To illustrate the differences, here is a comparison of typical food sources for Vitamin K1 and Vitamin K2.


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (Menaquinones)
Primary Source	Plant-based foods	Fermented foods & animal products
Best Examples	Kale, spinach, broccoli, collards	Natto, certain cheeses, egg yolks
Typical Content	High per serving in specific vegetables	Varies widely, some sources are potent
Absorption	Can be poorly absorbed unless consumed with fat	Thought to be better absorbed due to presence of fat
Distribution in Body	Primarily used by the liver	Circulates longer and used in extrahepatic tissues (bones, arteries)

Practical Tips for Increasing Natural Vitamin K Intake

Integrating more vitamin K into your diet doesn't have to be complicated. Here are some simple, delicious ways to naturally boost your intake:

Start Your Day with Greens: Add a handful of spinach or kale to your morning smoothie or scramble it with your eggs.
Eat Salad Regularly: Build a salad with a base of mixed leafy greens and add chopped broccoli and a vinaigrette made with soybean or olive oil.
Explore Fermented Foods: Introduce foods like sauerkraut, kimchi, or a small portion of natto into your meals. Sauerkraut can be a flavorful topping for sandwiches or sausages.
Snack on Cheese and Eggs: Enjoy hard and soft cheeses as a snack, or ensure you include eggs in your breakfast routine.
Cook Smart: Sauté leafy greens with a bit of healthy fat like coconut oil or olive oil. Remember that cooking concentrates the vitamin content in many vegetables.

Conclusion: A Balanced Approach to Vitamin K

Achieving adequate vitamin K levels is most effectively done through a diverse diet rich in whole foods. Rather than relying on supplements, focusing on a variety of leafy greens, cruciferous vegetables, and naturally fermented products provides both the K1 and K2 forms your body needs. By incorporating these simple dietary adjustments, you can support essential bodily functions like healthy blood clotting and strong bones, all while enjoying a delicious and nutrient-rich diet.

For more detailed information on vitamin K, its functions, and a list of food sources, consider reviewing the health professional fact sheet from the National Institutes of Health.(https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/)

Frequently Asked Questions

Vitamin K1 (phylloquinone) is mainly found in plant foods like leafy greens, while Vitamin K2 (menaquinones) is found in fermented foods, dairy, and animal products. K1 primarily supports liver function for blood clotting, whereas K2 is thought to benefit bone and heart health by circulating longer in the blood.

While it's important to have a consistent intake, the body stores extra vitamin K in the liver for later use. However, regularly consuming a varied and balanced diet with vitamin K-rich foods is the best approach to ensure adequate levels.

Some of the best plant-based sources include dark leafy greens such as kale, spinach, and collard greens, as well as cruciferous vegetables like broccoli and Brussels sprouts.

Yes, bacteria in the large intestine can synthesize some menaquinones (Vitamin K2), which contributes to your overall vitamin K status.

It is very difficult to get too much vitamin K from food sources, and toxicity is extremely rare. The main precaution is for individuals taking blood-thinning medications like warfarin, who must maintain a consistent intake and consult a doctor.

Because vitamin K is fat-soluble, consuming K-rich foods along with a source of dietary fat significantly improves absorption. Examples include adding olive oil to a salad or cooking with butter or other healthy fats.

No, while fermented foods like natto are potent sources of vitamin K2, it can also be found naturally in animal products such as egg yolks, beef liver, and certain cheeses.