Why vitamin K is important for your health

on April 23, 2021

Vitamin K refers to a group of several vitamins. and plays a vital role in blood clotting, bone and heart health. Hence, vitamin K plays an important role in our body.

In this article, we will discuss the differences between the two main forms of vitamin K: vitamin K1 and vitamin K2. Additionally, we will examine which foods are high in vitamin K. 


What is Vitamin K?

Vitamin K is a group of fat-soluble vitamins that can be divided into vitamin K1 (phylloquinone), vitamin K2 (menaquinone) and vitamin K3 (menadione).

Vitamin K1 is produced by plants and mostly found in leafy green vegetables and makes up the majority of the vitamin K consumed by humans. However, studies have found that it is absorbed poorly by the body. 

Vitamin K2 is found in fermented foods and animal products and is also produced by gut bacteria.


Where can we find vitamin K?

The best sources of vitamin K1 (phylloquinone) are dark, leafy green vegetables. DV refers to daily value.


1. Kale (cooked) — 100 grams: 817 mcg (681% DV)
2. Mustard Greens (cooked) — 100 grams: 593 mcg (494% DV)
3. Swiss Chard (raw) — 100 grams: 830 mcg (692% DV)
4. Collard Greens (cooked) — 100 grams: 407 mcg (339% DV)
5. Beet Greens (cooked) — 100 grams: 484 mcg (403% DV)
6. Parsley (fresh) — 100 grams: 1,640 mcg (1,367% DV)
7. Spinach (raw) — 100 grams: 483 mcg (402% DV)
8. Broccoli (cooked) — 100 grams: 141 mcg (118% DV)
9. Brussels Sprouts (cooked) — 100 grams: 140 mcg (117% DV)
10. Cabbage (cooked) — 100 grams: 109 mcg (91% DV)


For vitamin K2

  1. Natto - 100 grams: 1,103 mcg
  2. Beef Liver - 100 grams: 106 mcg
  3. Goose Liver Paste - 100 grams: 369 mcg
  4. Hard cheese - 100 grams: 87 mcg

Because vitamin K is fat-soluble, it is best to eat vitamin K foods with some fat to improve absorption. 


How much Vitamin K do you need?

The daily amount of vitamin K is based only on vitamin K1 and is set at is at around 90μg per day.

There is currently no recommendation on how much vitamin K2 you should consume. 

There are no known cases of overdosing vitamin K. If you eat too much of it your body will discharge it naturally.



To conclude, it is a good idea to eat plenty of foods rich in vitamins K1 and K2 because it helps your body perform vital functions and it cannot be produced or stored in your body.