Where do we get vitamin K1 from?

January 13, 2026 •

3 min read

Over 90% of a person's dietary vitamin K comes from vitamin K1. This essential nutrient, also known as phylloquinone, is predominantly sourced from plant-based foods, especially vibrant green vegetables, and is crucial for proper blood clotting and bone health.

Quick Summary

The primary sources of vitamin K1 are green, leafy vegetables, certain plant oils, and some fruits. Dark green varieties like kale, spinach, and collard greens are exceptionally rich in this fat-soluble nutrient, which the body absorbs more effectively when consumed with dietary fat. Maintaining adequate intake is important for blood clotting and bone health.

Key Points

Leafy Greens are Key: Dark, leafy greens like kale, spinach, and collard greens are the most concentrated dietary sources of vitamin K1.
Pair with Fat: Because vitamin K1 is fat-soluble, consuming it with a source of fat, such as olive oil or avocado, significantly boosts its absorption.
Cooking Increases Availability: Lightly cooking or steaming leafy greens can break down plant cell structures, which may make the vitamin K1 more bioavailable.
Beyond the Greens: Other plant foods like vegetable oils (soybean, canola), herbs (parsley, basil), and some fruits (kiwi, blueberries) also provide measurable amounts of vitamin K1.
Storage and Use: The body stores vitamin K1 in the liver for efficient use in producing blood-clotting proteins.
Vitamin K1 vs K2: Unlike vitamin K1 from plants, vitamin K2 comes from animal products and fermented foods and may have different functions, particularly for bone mineralization and arterial health.

The Powerhouse of Plants: Leafy Greens and Cruciferous Vegetables

Leafy green and cruciferous vegetables are the richest and most reliable sources of vitamin K1, also known as phylloquinone. These foods get their green color from chlorophyll, a compound that contains vitamin K1 and is essential for photosynthesis. Incorporating these nutrient-dense vegetables into your diet is an excellent strategy for boosting your vitamin K1 intake.

Kale: Often hailed as a superfood, a single cup of cooked kale can provide several times the daily recommended intake of vitamin K1.
Spinach: Both raw and cooked spinach are excellent sources, with cooked spinach offering a highly concentrated dose.
Collard and Turnip Greens: These are among the highest providers of vitamin K1, with just a half-cup serving of cooked greens delivering a significant amount.
Broccoli: A versatile vegetable, cooked broccoli offers a substantial quantity of vitamin K1.
Brussels Sprouts: These small, cruciferous vegetables are packed with vitamin K1.
Mustard and Beet Greens: Similar to other leafy greens, these offer impressive amounts of phylloquinone.

Other Notable Plant-Based Sources

While leafy greens are the stars, other plant foods also contribute to your vitamin K1 intake. These options can help diversify your diet while still providing this critical nutrient.

Vegetable Oils: Oils like soybean and canola are sources of vitamin K1. Using these oils in cooking or salad dressings can help increase absorption, as vitamin K is a fat-soluble vitamin.
Herbs: Dried herbs such as parsley, basil, and thyme contain surprisingly high concentrations of vitamin K1.
Fruits and Berries: Certain fruits, while containing less vitamin K1 than leafy greens, offer a decent contribution. These include kiwi, blueberries, and figs.
Legumes: Roasted soybeans and edamame provide moderate amounts of vitamin K1.

The Importance of Absorption

Vitamin K is a fat-soluble vitamin, which means it is absorbed more efficiently by the body when consumed with dietary fat. This is particularly important for vitamin K1, as its absorption from plant sources like kale and spinach can be relatively low—ranging from 4% to 17%. Adding a healthy fat, such as olive oil in a salad dressing or avocado, can significantly improve the bioavailability of the vitamin.

Comparison of Vitamin K1 vs. Vitamin K2 Sources

While this article focuses on vitamin K1, it is beneficial to understand its counterpart, vitamin K2 (menaquinone), which is found in different sources. Both play important roles in the body, and a balanced diet should include sources of both.


Feature	Vitamin K1 (Phylloquinone)	Vitamin K2 (Menaquinones)
Primary Sources	Plant foods, especially green leafy vegetables.	Animal products and fermented foods.
Example Foods	Kale, spinach, broccoli, collard greens, soybean oil.	Natto (fermented soybeans), cheese, egg yolks, poultry.
Absorption Rate	Can be low from plant foods unless consumed with fat.	Believed to be better absorbed due to its presence in fatty foods.
Half-Life	Shorter half-life; cleared from the blood within hours.	Longer half-life; remains in the blood for days.
Main Function	Primarily involved in blood clotting in the liver.	Associated with directing calcium to bones and away from arteries.

Preparing Food to Maximize Vitamin K1

Simple preparation methods can help maximize the vitamin K1 content and absorption from your meals. For leafy greens, cooking can sometimes increase bioavailability by breaking down the plant's cell walls, which hold the vitamin. However, overcooking can reduce nutrient content, so steaming or light sautéing is ideal. As mentioned, always pair your vitamin K1-rich foods with a source of fat, such as a vinaigrette, avocado, or a handful of nuts, to aid absorption.

Conclusion: A Green and Balanced Plate

To ensure you are getting enough vitamin K1, focus on building meals around dark, leafy green vegetables. Adding a variety of cruciferous vegetables, a moderate amount of fruit like kiwi or berries, and cooking with healthy plant-based oils will provide a steady and sufficient supply of this essential nutrient. While deficiency in adults is rare, consistent intake from dietary sources is key for supporting vital bodily functions, particularly blood clotting and bone health. By prioritizing these food choices, you can easily obtain the vitamin K1 your body needs for optimal health.

Additional Resource

For comprehensive information on the daily requirements and functions of vitamin K, refer to the National Institutes of Health (NIH) Office of Dietary Supplements factsheet.

Frequently Asked Questions

The primary food source for vitamin K1, or phylloquinone, is green leafy vegetables, such as spinach, kale, and collard greens.

Cooking can affect vitamin K1 levels. While some studies suggest light cooking might increase bioavailability by breaking down plant cell walls, excessive heat can cause nutrient degradation. Eating greens both raw and cooked is a good approach.

Yes, a well-planned vegan diet can provide more than enough vitamin K1. Since the best sources are plant-based, a vegan diet rich in leafy greens, cruciferous vegetables, and vegetable oils is an excellent way to meet your needs.

To improve absorption, consume vitamin K1-rich foods alongside a source of fat, such as healthy oils in a salad dressing, avocado, or nuts.

No, vitamin K1 (phylloquinone) and vitamin K2 (menaquinones) are different forms of vitamin K. K1 is found in plants and primarily supports blood clotting, while K2 is found in animal and fermented foods and supports bone and arterial health.

Severe vitamin K1 deficiency is rare in healthy adults. Most people in developed countries get enough from their diet. Deficiency is more likely in newborns or individuals with malabsorption disorders.

For most healthy adults, supplements are unnecessary as daily needs can be met through a varied and balanced diet. If you are concerned about your intake, consult a healthcare professional.