What Is Vitamin K?
Vitamin K is a fat-soluble vitamin (meaning your body absorbs it better when eaten with healthy fats). It plays two big roles:
- 🩸 Helps blood clot properly so you don’t bleed too much from cuts or injuries
- 🦴 Supports bone strength by helping calcium stick to your bones
There are actually two main forms:
- K1 (phylloquinone) → Found in leafy greens like spinach and kale
- K2 (menaquinone) → Found in animal foods and fermented products like cheese, egg yolks, and natto (fermented soybeans)
Why Vitamin K Matters
- Prevents excessive bleeding by activating clotting factors in the blood
- Works with Vitamin D and calcium to keep bones strong
- May support heart health by helping prevent calcium buildup in arteries
How Much Do You Need?
Most adults need about 90–120 micrograms (mcg) per day, which you can usually get from a balanced diet.
Best Food Sources of Vitamin K
🥬 Kale, spinach, collard greens, broccoli
🥛 Cheese and dairy
🥚 Egg yolks
🐟 Fish, such as salmon
🍶 Fermented foods (like natto or sauerkraut)
Signs of Vitamin K Deficiency
Deficiency is rare, but it can happen in people with digestive problems or those taking certain medications. Signs may include:
- Easy bruising
- Nosebleeds or bleeding gums
- Heavy menstrual bleeding
- Weak bones over time
Fun Fact 🌟
Your gut bacteria can actually make small amounts of Vitamin K2, giving your body an extra boost!
Quick Tips to Get Enough Vitamin K
- Add a handful of spinach or kale to your smoothie
- Cook with broccoli or Brussels sprouts for dinner
- Enjoy an omelet with eggs and cheese
- Include fermented foods like sauerkraut in meals